Yoga For Flexibility and Strength

Author credit - Manmohan Singh.  A yoga teacher and a blogger. 

Summary: This article aims to elucidate the six best yoga poses for strength and flexibility

To live in this fast-paced era one needs to be high on strength and vigor. However, the daily humdrum of life leaves us completely exhausted.
What one yearns for is great physical and mental strength along with improved flexibility. Is there any method to achieve strength and flexibility?
Yes, this phenomenal quality is present in the science of yoga.

The art of yoga offers endless benefits to the practitioner. On a physical level, it increases strength, improves flexibility, recharges energy levels,
and lubricates tendons, joints and so much more. It ensures optimum supply of blood to body organs, keeps various health issues at bay and detoxifies the body.
Yoga, being an excellent exercise for the physical body is also about mindfulness, focus and mental flexibility. The yoga practice helps an individual to cognitively
adapt to change without undue stress and helps an entity solve problems of life logically. When you dwell in the practice of yoga on regular basis, you will start to
notice increased physiological and psychological strength.

Here is a list of six yoga poses for increasing flexibility and strength.


  1. Upward Facing Dog Pose or Urdhva Mukha Svanasana: Lie on your stomach with arms placed next to the lower ribs. Inhale as you press your hands
    firmly on the floor. Slowly straighten your arms and lift your upper torso and legs off the mat. Slightly tilt your head backward. Hold this pose for 20-30 seconds.
  1. Downward Facing Dog Pose or Adho Mukha Svanasana: Kneel on the yoga mat. Place your knee under your hip and wrists under your shoulders.
    Breathe out; lift your knees up and above the floor. Push your thighs back, straighten your legs and reach in an inverted ‘V’ posture. Align your head with your
    arms but do not let it hang down. Keep breathing and hold this pose for 1-3 minutes.
  1. Camel Pose or Ustrasana: Kneel upright on the yoga mat with legs hip-width apart. Rest your hands on your hips with fingers pointing towards the floor.
    Lean back, tuck your chin towards the chest and tilt your head backward. If you are comfortable here then reach back with your arms and grab the ankles
    of both the feet. Make sure your thighs are perpendicular to the floor. Remain in this pose for 30-60 seconds.
  1. Head to knee pose or Janu sirsasana: Begin in staff pose with legs stretched in front of you and toes flexed towards you. Place your hands next to your hips
    on a yoga mat. Bend your right knee and place the right foot on the inner left thigh. Make sure your right heel is close to your perineum. Extend your arms parallel
    and wrap your hands around the left feet. Rest your head on your left knee or thigh, whichever is comfortable. Remain in this pose for 30-60 seconds.
  1. Pigeon Pose or Kapotasana: Kneel on a yoga mat. Bend your right knee and position it between your hands. Rest your right heel under your left hip.
    Extend your left leg behind you with toes curled inwards. Square your hips to the floor. Inhale, expand your chest and keep your gaze fixed in forwarding direction.
    Exhale; bring your head to the floor. Hold the pose for 20-30 seconds.
  1. Seated Forward bend pose or Paschimottanasana: Sit tall on a yoga mat with legs stretched in front of you and arms by your side. Upon exhalation,
    bend forward at the hips and stretch your arms forward. Grab the shins, ankles or feet (whichever is comfortable) with your hands. Rest your forehead, chin,
    and nose on the knees. Retain the pose for 60 seconds.

Amidst the hectic life, one feels low on strength and vigor. Practice these six yoga poses to experience endless vitality and flexibility.

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