Today’s day-to-day activities make our bodies stiff because most of us confine ourselves in cubicles. Unlike olden days when people used to long walks, we prefer cars or any other vehicles, which doubles the problem of flexibility. With age flexibility of body generally decreases, eventually leads to injury. It is a misconception that tight muscles cause injury. It is rather irregular movements and unconscious work-around that can cause problems in joints and muscles. People with irregular walking, abnormal sitting position often suffer from tight hips and hamstrings problems. Imbalance in the body can lead to flexibility issue and eventually in the long run causes injury. If you take yoga as an athletic endeavour, you need to be discipline like any other athletic sport. Start practicing yoga every day, focus on your movements, breaths and feel balanced and rejuvenated.

When your body is limber, you will feel that extra energy that we all crave for. As a whole, yogic postures are wonderful for flexibility, but there are certain specialized yoga poses that are more effective for increasing flexibility. If you are new to yoga, start with basic yogic postures and gradually evolving to advance yoga.

Standing Forward Fold

This is a basic standing yogic exercise that stretches the whole body. It works particularly well you lower back and hamstrings. This pose is also a good warm-up exercise before you begin your main yoga poses.

How to do it?

Stand straight and keep a shoulder-width gap between your feet. Now raise your arm up and stretch above your head and slowly lower your upper body, so it drops all the way forward. Initially, it is difficult to touch the ground, so allow your arms to drop to the floor.

Contraindications
People suffering from lower back pain should avoid this movement.

Downward Dog

Downward Dog is a basic yoga posture, strengthening your shoulders, calves, and hamstrings.

How to do it?

Stand straight and then gradually moving your body forward and touch the floor with your body palms. Keep your body into an upside down V-shape. From the side, your body should be seen like a triangle. If you find a bit problem in keeping your feet straight, you can slightly bend your knees. Spread your palm and down your head between your biceps. Move your shoulder away from the ears and raise your tailbone to give a stretch. Stay in that position for 30 seconds and release. Repeat this exercise for three times.

Child Pose

It is a resting pose but also stretches the back, quads and ankles. This is a basic pose so anyone can perform this posture with ease.

How to do it?

Sit kneel down position. Allow your hips to rest on your thighs. Now raise your arm and bend forward and stretch the whole upper body. Stay in that position for 45 seconds and then come back to sitting position.

Cobra Pose

Cobra Pose rejuvenates the whole upper body. It eliminates lower back pain, increases flexibility and strengthens shoulders.

How to do it?

Start with lying face down on the mat. Keep your feet together and stretched. Now, bring your arms just below your both shoulders. Using your upper body strength and lift your upper body while keeping the lower body as it. Stretch as the whole body as much as possible while keeping your look slightly upward. Hold the pose for 30 seconds and release.