9 Best yoga asanas to increase your flexibility and strength at the same time!

“It is while practicing yoga asanas that you learn the art of adjustment.”

– B.K.S. Iyengar 
yoga asana at shwet yoga courses & classes in thane west

Flexibility is vital for good physical health. Many factors like aging, prolonged illness, stress, physical and mental exertion, bad posture, bad lifestyle habits hamper your flexibility. Many of us think that flexibility and strength don’t hand in hand. One can either be flexible or can be strong like a rock. But the ancient practice of yoga asanas has the ability to aid you to regain flexibility along with building the core strength for better management of physical and mental issues. 

Our yoga experts from the Shwet Yoga Courses & Classes in Thane West have explained some best yoga asanas and practices along with their other health benefits to increase your flexibility and strength at the same time. 

1) Parsvottanasana 

yoga asana at shwet yoga courses & classes in thane west

This forward bend stretching yoga asanas do wonders to your spine, legs, hips. It is best to regain your balance, posture, and metabolism. This asana is also known as the intense side stretch pose or pyramid pose. This yoga pose stimulates the back muscles, arms and warms up the leg muscles. Parsvottanasana stretches and strengthens the joints and relieves the lower back pain. It is also helpful in curing the arthritis of wrists, elbows, and shoulders. It is known to cure the flat foot problem.  

2) Janu Sirsasana 

yoga asana at shwet yoga courses & classes in thane west

This is one of the best poses to increase the flexibility of your hips, thighs, and spine. Simultaneously it also increases the blood flow to the lower core muscles, effectively strengthening the rib bones. It helps in relieving stress. As it calms the mind it is helpful in treating mild depression. Swadhisthan chakra is energized through Janu sirsasana. 

3) Marjarasana –  Bitilasana 

yoga asana at shwet yoga courses & classes in thane west

We tend to hold tension in our bodies due to everyday stress, inactivity, or lack of stretching. This holding of tension blocks the energy chakras further leading to stiffness and pain. Practicing yoga asanas such as Cat/Cow pose have a relaxing effect on our body that relieves tension from the neck, arms, spine, and central nervous system. It allows you to open up your energy centers, ultimately regulating your blood flow and joint movement. 

4) Dhanurasana 

yoga asana at shwet yoga courses & classes in thane west

There are countless benefits of performing dhanurasana or bow pose regularly. It stretches the abdomen and organs in it, stimulating the reproductive system. It gives an extensive stretch to the complete body, strengthening the back and abdominal muscles, ankles, arms, legs, and groin. It opens up the chest, neck, and shoulders. It reduces belly fat and tones the legs, arms. 

5) Bhunamasana 

yoga asana at shwet yoga courses & classes in thane west

This yoga asana opens up your hips, lower back increasing the flexibility of your calves and strengthening hamstring muscles. It is one of the basic yoga poses where ‘Bhoo’ means Earth and ‘naman’ means Greeting. This is one of the best stretching exercises. Opens the Third Eye Chakra or Ajna Chakra and Regulates the functions of Thyroid Gland. 

6) Suchirandhrasana 

yoga asana at shwet yoga courses & classes in thane west

Also known as the eye of the needle pose. It is great for opening your hips, improving bad body posture, and stretching your lower back and hamstrings. It is best to pose for the removal of Vata dosha. It is highly recommended yoga asana for runners or for sports involving lots of running. Practicing this asana helps to have better posture and mobility by keeping them flexible. 

7) Gomukhasana 

yoga asana at shwet yoga courses & classes in thane west

Gomukhasana or cow face pose is a seated pose usually used for meditation purposes. It stretches the thigh, thorax, hips, and ankle. It removes the stiffness from the hips joints and improves the flexibility of the back. It improves kidney functioning and is beneficial to those who are suffering from diabetes.    

8) Ardhya mastyendrasana 

yoga asana at shwet yoga courses & classes in thane west

Ardha Mastyendrasana energizes the spine, twisting and wrangling out all the stiffness from your back. It relives the upper and middle back pain, stretching the shoulders, hips, and neck. It also removes the pain due to sciatica. It energizes the spine and cleanses your internal organs.  

9) Halasana 

yoga asana at shwet yoga courses & classes in thane west

Also known as the plow pose, which can be skipped by people with blood pressure or neck issues. Halasana is beneficial in building muscles and generating power. Increases flexibility and provides a feeling of relaxation during leg cramps. Useful for those who are suffering from constipation and gastric problems. Muscles ligaments of thighs and calves get relaxed and stretched during its practice. 

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