Yoga Exercises to Improve Flexibility and Balance

One of the main benefits of yoga is improving flexibility and balance. With stretching exercises, it is not only possible to decompress and straighten the spine but to prevent lower back pain in adulthood.

With a series of exercises (which can be done at home), it is possible to increase the flexibility of the legs, improve the balance of the body and relieve pain in the lower spine area.

The following article describes a series of stretching exercises designed by a group of scientists who studied the impact of yoga on balance and flexibility. (1) The methodology was published in scientific journals to improve balance and stimulate growth. Today, the method is the foundation of yoga teachers and trainers.

Effects of yoga on flexibility

Indeed, yoga exercises can improve flexibility, balance, and stretch the spine. Studies (2) show an increase in flexibility of up to 20% in 10 weeks.

Including yoga exercises in the routine benefits increasing mobility, stretching the lower back of the spine, and ultimately correcting poor posture.

It is recommended to do at least three asanas slowly and have total control of the movement. These exercises can be effective in straightening your back and improving flexibility. However, if they are done quickly or uncontrollably, they can cause the opposite effect.

How to improve flexibility and balance with yoga? | Examples of exercises

To improve flexibility with yoga, a beginner should always do the asanas at a slow speed and with the whole emphasis on the technique. Otherwise, he is at risk of injury. Here are several examples of yoga exercises to improve flexibility and balance:

  1. Asana Tiryak tasadan

Starting position standing. The feet are kept shoulder height, the arms against the body. Bring your arms up, intertwining your fingers, and extend upward with total concentration. The upper body should be light. Holding the position and activating the lateral abdomen area, slowly lean the body sideways. Repeat 12 times for each side.

  1. Asan Utassan

Starting position standing, the legs should be fixed at the same width as the shoulders, with the control of the abdomen lower slowly trying to touch the hands with the floor. A beginner is advised never to sacrifice the position of the spine. When lowering ultimately, rest on your legs for 20 seconds. With the help of the muscles of the lower back area, slowly raise to the starting position.

  1. Asana Vrikshasana

This is one of the best yoga exercises to improve balance. Slowly bending the knees, position the heel of the foot against the left leg. Achieve balance with the help of the abdomen. Bring your hands together and extend your arms over your head in this position.

Argument VinyasaStarting position: Torso faces down in a straight line against the floor. You are leaning on your hands and toes. On an exhale, direct your tailbone up, ensuring your abdominal muscles are tight and your back is straight. Hold the position for 10-20 seconds, and return to the starting position. Repeat 5-6 times. This is one of the best yoga exercises to improve flexibility.

  1. Asan Shalabhasan

Lying on the floor, the legs should be positioned straight with the arms along the body. Slowly lift the body off the ground by stretching the head, shoulders, and legs. Fix the position with the participation of the muscles of the lower back area. Hold the pose for about 20 seconds.

  1. Asana a Janu Shirshasan

Sitting on the floor, bend your legs and place your hands forward. Raise one arm slowly and stretch to the side as far as possible. The legs should be fully extended. To improve flexibility, exhale while trying to reach your feet with your fingertips.

  1. Ardha Matsyendrasana

Sitting on the floor with your legs extended, position your right leg over your left knee. With work involving the abdomen, turn the body to the same side. Position the head and neck towards the torso, and position the elbow at 90 degrees on the right thigh. Hold the position for 20 seconds and return to the starting position without sudden movements. Rest for a few seconds and repeat exercise 2 to the other side.

Myofascial release for the lower back

The myofascial release (MFR) is a self-massage technique to eliminate stress and increase flexibility in the lower back area. Studies (3) have confirmed that this method effectively enhances muscle recovery processes and decompresses the spine.

Critical tools for this method are foam rollers ( Foam Roller ) or unique massage balls. Supplementing myofascial release with yoga exercises is one of the best methods to improve the body’s flexibility.

Yoga exercises are effective in improving a person’s flexibility and balance. According to research, stretching exercises can improve flexibility by up to 20%. Complementing with methods such as myofascial release improves the results of decompressing the spine.

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