The Best Yoga Poses for Flexibility > 자유게시판

Flexibility for beginners is a great place to start if you’re either new to yoga or want to become more flexible. While sitting on a chair or standing, lift your ankles so your heels come up off the floor (you can use a wall or chair for balance if you’re standing). If you’d like to go deeper, press the hip into the floor and lift the right knee. Bend your right knee and place your right foot flat on the ground in front of you. Breathe in. On an exhale, slowly bend at your waist toward your front foot, keeping your back straight and only going until you feel a stretch in your leg muscles. The left hand can take hold of the left foot, or press into the floor in front of you, whichever is more comfortable. Hold this pose for ten to fifteen breaths and then release. Hold this pose for five to ten breaths. Hold for at least ten breaths and up to three minutes.

Hold the pose for five to ten breaths. Hold for a breath and lower back to the floor. However, it may be beneficial to engage the front of the leg and hold yourself just above your limit before sinking lower. There should be a sensation of stretch through the front of the right leg. In just about every yoga pose, there are ways to enhance or pull back on a pose to work for your body. Hamstrings are very strong muscles that bend your knees, help to propel you forward when you run, and stabilize both the hip and the knee. Bend the right leg and draw the heel in towards the left sitting bone, with the knee facing forward. Find length in front body before forward folding in Ardha Uttanasana. Folding into Marichyasana I or Pose Dedicated to the Sage Marichi I calms your mind, extends your spine, and gives your internal organs a healthy squeeze. Kapotasana invigorates your body and gives your spirits a lift. On an inhale, lift the left hand towards the ceiling. On an inhale, reach the right arm up towards the ceiling and begin to reach it towards the left foot on your exhale, stretching through the right side of the body.

On an inhale, press into the heels and lift the hips up towards the ceiling, lengthening through the chest as much as possible. Beginners can simply lift the arms over head, keeping their hands shoulder-width apart. Breathe in and sit up tall as you raise your arms overhead. Sit up as tall as you can. The shoulder blades can draw together, and the shoulders can lower slightly, without lowering the arms. Both the hips and the shoulders will be square towards the side of the room. Slowly bend the knees and allow the hips to sink towards the floor. Bend the knees and tilt the pelvis so the tailbone is moving up towards the ceiling. Bend the knees and draw the heels towards the sitting bones. Draw the right heel towards the right sitting bone. Flexible practitioners will be able to draw the left heel towards the right buttock and bring the knees close together however this is not necessary. Reach the right arm behind the back and draw the shoulder back, pressing the back of the hand between the shoulder blades.

Draw the legs back up on an inhale and repeat the pose on the other side. Rise back up on an inhale. Roll your spine back down to the floor to release. With straight knees, straighten your back and engage your core. It may also be beneficial to generously bend the knees, pressing the heels into the floor. So, by strengthening the quadriceps we improve our ability to lengthen the hamstring, which means a deeper Forward Bend. Bend knees and place feet flat on the floor. Place the right hand on the floor behind you. On an exhale let the knees fall out to the right side. Keep the chest open towards the side and try not to let it fall towards the floor. In Downward Facing Dog, it is important to keep the shoulder blades spread and the shoulders strongly engaged. The chest and shoulders are squared towards the front of the room.

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