Yoga: Poses To Increase Range Of Motion

By now, we are all familiar with yoga and may even practice this form of meditative exercise or know someone who does. It is considered a mindfulness practice by many because it involves being in the moment and tuning out distractions. In this way, it prepares the body for meditation. Others may view it as strength training or just a form of exercise. Also, the word “yoga” is derived from the Sanskrit root “yuj,” meaning to join or unite. In this article, we will discuss the history of yoga, and how it can increase a person’s range of motion.

What Yoga Is, And A Brief History Of It

“Yoga is essentially a spiritual discipline based on an extremely subtle science that is focused on achieving harmony between the mind and body,” according to Dr. Ishwar V. Basavaraddi, who served as the Director of the Morarji Desai National Institute of Yoga (MDNIY) for over 18 years.

Yoga began as a spiritual discipline over 5,000 years ago. Some researchers think it may be closer to 10,000 years old, but the early writings were fragile and easily destroyed. Ancient sage and philosopher Maharshi Patanjali is considered to be the Father of Yoga. Patanjali is widely regarded as the author of the Yoga Sutras, a foundational text of classical yoga philosophy. These Sutras, a collection of aphorisms that outline the principles and practices of yoga, are required reading for yoga teacher training.

Yoga slowly made its way west into the United States beginning in the late 1800s. It gained popularity in the 1920s and 30s due to the work of T. Krishnamacharya, who is considered to be the father of modern yoga and promoted the yoga sutras from Patanjali. Interest in this practice in the U.S. was very limited until Indra Devi, often referred to as the First Lady of Yoga, opened her yoga studio in Hollywood in 1947. This created much interest in the hatha style of yoga and gained millions of followers.

What Are The Benefits?

Although yoga was meant for spiritual development when it was created, it doesn’t need to be viewed as a religious practice in order for the student to experience self-awareness and a deep sense of peace. It can be an excellent way to calm the mind while holding poses and thus, reduce stress. It offers both physical and mental health benefits and is a great way to start your day!

Yoga improves strength, balance, and flexibility and often serves as pain relief. There are specific practices that target areas of the body where you have pain, like the back, for instance. The poses will be designed to loosen and stretch the muscles in the back. Gentle yoga can also ease arthritis symptoms for those with tender and swollen joints. Regular practice may reduce stress levels and improve heart health due to weight loss and lowered blood pressure in some cases.

The relaxation effect of this healthy habit can even help you sleep better. Some have reported a deeper sleep after their first class. This form of exercise can improve mood and increase energy levels. Participating in this type of class can even connect you with a supportive community and lessen feelings of aloneness in some.

Variety Of Yoga Practices

There are many forms of yoga, but the most common are vinyasa, hatha, ashtanga, restorative, and yin yoga. Hatha and yin yoga are both good for beginners and ashanga is for the more experienced yogi. Vinyasa yoga is an adaptation of ashanga and is considered the most athletic style of this discipline.

Restorative yoga is very good for winding down at the end of the day and is easy enough for anyone to participate. Hot yoga is performed in a very hot, sauna-like room. This one is only for the very brave, because it is uncomfortable as I discovered and never tried again!

Poses To Improve Flexibility

Flexibility is defined as the ability of a muscle or muscle group to lengthen passively through a range of motion. There are many yoga poses to increase flexibility in specific areas of the body. Here are some of the most popular ones:

Intense side stretch

This forward bend stretches your spine, hips, and legs. It also benefits your posture, balance, and digestion.

Stand with your left foot in front facing forward and your right foot back, turning out your toes at a slight angle.

Square both of your hips to face forward.

Place your hands on your hips.

Bend at your hips to fold your torso forward, tucking your chin into your chest.

Drop your hands down to the floor or place them on a block.

Hold this pose for 30 seconds to 1 minute.

Switch the position of your feet and do the opposite side.

Head to knee

This pose, suitable for beginners, helps improve flexibility in your back, hips, and thighs. It also increases blood flow in the lower abdomen and can help alleviate stress.

Sit on the ground or yoga mat.

Extend your right leg, and press your left foot into the inside of your thigh.

Inhale and raise your arms overhead.

Exhale and bend at your hips to fold forward toward your outstretched leg.

Place your hands on the floor, or hold on to your outstretched leg or foot.

Hold for 1 to 2 minutes.

Switch legs and do the opposite side.

Cat-Cow

The fluidity of this pose works well for improving mobility and flexibility in your core, neck, shoulders, and spine.

Start this pose on all fours, making sure your wrists are beneath your shoulders, and your knees are beneath your hips.

Keeping your weight balanced evenly across your body, inhale as you allow your belly to fall toward the floor. Raise your chest and chin as your belly moves downward.

Exhale as you press into your hands to round your spine up toward the ceiling, tucking your chin into your chest as you do so.

Continue this movement for 1 minute.

Bow Pose

This intermediate pose level pose helps stretch many of the muscles that are involved it sitting. It can help increase flexibility in your core muscles as well as the muscles in your back, chest, glutes, and legs.

Lie on your stomach with your arms alongside your body.

Bend your knees and reach back with your hands to grasp the outside of your ankles.

Try to lift your shoulders and chest off the ground if you can, but don’t push beyond what’s comfortable.

Keep your head looking forward while taking long, deep breaths.

Try to hold for up to 30 seconds, then release.

Repeat 1 to 2 times.

Low lunge

Ideal for all levels, this pose helps lengthen your spine, open your hips, and build muscle strength. It may also help alleviate sciatica.

Kneel on the floor on your left knee. Bend your right knee and place your right foot flat on the ground in front of you.

Lengthen through your spine and out the crown of your head.

Lift your torso and arms. Or, you can extend your arms to the side, perpendicular to the floor.

Gently push into your right hip.

Try to hold this position for at least 30 seconds.

Switch legs and repeat on the opposite side.

Alignment tip: Prevent your front knee from moving past your ankle. Maintain square hips by drawing your back hip forward.

Wide-angle seated forward bend

This forward bend can help open up your hips and lower back while also boosting flexibility in your hamstrings and calves.

Sit on the floor with your legs open as far wide as they’ll go.

Extend your arms overhead.

Hinge at your hips to fold forward, walking your hands forward toward your feet.

Hold this position for up to 1 to 2 minutes.

Alignment tip: If your toes point out to the sides, move your legs in closer. Your toes should face straight up, as though you’re pressing the soles of your feet into a wall.

Cow Face Pose

Suitable for all levels, this pose stretches your shoulders, chest, and arms.

Position yourself in a comfortable seated position. Allow your spine to lengthen and your chest to open.

Extend your left arm overhead, then bend your elbow so your fingers point down along your spine.

Using your right hand, gently draw your left elbow over to the right, allowing your left hand to move further down your spine.

If it’s comfortable, you can try bending your right arm upward along your spine to clasp your left hand.

Remain in this pose for at least 30 seconds.

Switch arms and do it on the other side.

Conclusion

Stretching poses are a great way to get started in yoga. Experienced yogis can benefit greatly from flexibility work as well. Remember to go slow initially until you are familiar with the stretch and how your body reacts. Listen to your body and don’t try to force a deeper stretch. If we tune into the inner wisdom, our bodies will guide us.

Namaste!

Disclaimer: The purpose of this article is to simply provide information. It does not intend to replace the medical advice of a physician. Please speak with your doctor if you have questions or concerns.

This article first appeared on Total Apex Entertainment