12 Best Yoga Poses for Flexibility | Yoga to Gain Flexibility | ChriskaYoga

12 Best Yoga Poses for Flexibility | Yoga to Gain Flexibility | ChriskaYoga


Hi, I’m Christina and welcome to my channel ChriskaYoga! it has been quite some time since I filmed a video it feels like I Apologize for the gap in videos. I mean the kind of regular schedule and my uploads Different things in my life have been different things just this year has just been one giant transition period for me so I apologize for not uploading regularly as I usually do, but I hope that you can forgive me and I hope that you Keep on watching as usual today I am bringing something back that I had done in the past something that has been very popular On my Pinterest if you’re not following me on Pinterest all the links to all my social media are always in the description box below This one has gotten quite a bit of attention. It’s very Popular high-interest, so I figured I would bring it back and add some more poses in to this list yoga poses for flexibility These poses are great for gaining flexibility in your body. And if you practice them regularly maintaining flexibility in your body and that is the most important thing because if you gain flexibility in a certain area And then you stop stretching that area. The flexibility is likely to decrease so you want to keep it up and Keep the practice going not only will these poses help you to gain flexibility in your muscles It will help you to gain mobility in your joints if you practice them gently and over time Regularly definitely stay tuned if you are interested in that before we get started if you are not yet subscribed To this YouTube channel, you can subscribe button down below the video and the notification bell It’s very important. The notification bell next to the subscribe button join, the 12500 plus of us subscribed to this YouTube channel lots of upcoming yoga resources and more so Definitely subscribe and don’t want to miss out is free to subscribe and I would love to have you Join us as a part of this community. So let’s get into the best day of opposes for flexibility First thing I’m going to talk about is the upper body and we’re gonna work our way down So I’m going to discuss stretching your neck Now this in particular isn’t a yoga pose But it is something that you definitely can incorporate into real yoga practice and practice mindfully and Gently and incorporate it into your yoga routine if you are looking to gain Flexibility in your neck your upper body around their shoulders It should definitely incorporate these neck and head rolls I do them often in my routines for reducing neck tension and shoulder tension If you have trouble of tight muscles around the neck area They’ll definitely want to try this out because it not only will help to release the tension from those muscles But it will also help with your neck and hand mobility so it will help you to be able to tilt your head from side to side a little bit more increase your Range of motion and it’s just a really great thing to do after I do the head and neck rolls I usually incorporate shoulder rolls. So rolling both of your shoulders forward and Backwards or peoplee over time gently and slow movements smooth movements And doing those to combine really helps your upper body to relax It’s a great thing to deal with you’re at a computer all day in your punch. So we’re taking your keyboard or like you have iPhone neck Where like you’re looking at your phone and you just constantly looking down that needs a lot of tension in the back of the neck Shoulder tension. It’s just it’s just really great and it helps you to feel so much more Calm and relaxed in that area of your body. The next thing I’m going to talk about is a yoga pose That’s actual part of the yoga pose. These are the arms for Eagle pose. So Eagle pose generally is balancing pose where you stand on one leg and you wrap your opposite leg around that leg bending both of your legs into a somewhat chair pose position if you will and then to incorporate the arms in that pose you bring your arms in front of you and cross them in front of your face and Reach the fingertips up towards the ceiling I don’t generally do the full expression of this pose when I’m just focusing on the arm and shoulder Flexibility I do with the arm portion of this pose in a seated position either in sukhasana With my legs so easy pose or just sitting on the Block in hero pose modified your asana It’s great for stretching the outer Shoulder area and the outer arms the upper back releasing any tension around the shoulder blades and that type of thing this is just a really great way to open up the upper back and Increase your range of motion in your shoulders Definitely when doing this pose you have to repeat on the other side Even though you might not feel as though it’s important and it’s definitely important to do both Sides of this pose to maintain symmetry in your body. Another thing to do for shoulder tension upper body flexibility and increasing the range of motion in your shoulders is the arms from cow face pose Also known as a gomukhasana the legs for this particular pose can be tough especially if you do not have the wide range of External rotation in your hips. I generally just stick to doing the arms and I keep my legs in to close enough or easy pose Because for me I don’t have that much external rotation in my hips I have for some reason more external rotation in my left hip can I do in my right hip? I’m sure a lot of people can relate because we’re not also a triple bonnie’s are different on one side than the other anyway, this pose the arms of this pose is a really great way to stretch your triceps and also to stretch the front of the shoulder here open up the chest area and Just once again increasing the range of motion and the Flexibility in your arms and shoulders this can help you with a wide variety of things in your everyday life And if this is a particular area that you are looking to gain flexibility in I kindly recommend practicing this pose Now if you are very limited with your range of motion already in this area of your body You can still achieve this pose with a yoga strength or a yoga strap Substitute and I suggest giving that a try or having the strap nearby when you first attempt to practice this pose Next we’re going to move on down to the back lower back mid back Flexibility when we talk about gaming back flexibility we mainly are referring to arching the back and all things just as shoulders so that the back can come into a deeper arch perhaps coming into Deeper back bends four poses like vertebrae down your asana or upward facing bow pose dhanurasan above pose dancer pose Camel pose things of that nature. So in order to begin to increase your flexibility in that area so that you can do deeper back bends and would highly suggest Practicing more gentle poses first such as bridge pose. This is something you can do on your back You can do this in a restorative manner as well With blocks underneath your pelvis, but if you want the more active version You just lift your hips up Towards the ceiling and bring yourself into an arch and then hold and actively reach those hips up This is a great pose to do if you’re not very flexible in your back point yet because it is quite gentle another great gentle back stretch to do is low Cobra so you can start by gently warming up the back and arching in that way and that by Rach Like going into low Cobra and practicing the low Cobra version and then you can work your way up towards the full Cobra version which when I teach it it does not incorporate the legs it just is your upper body when you’re pressing your arms into the ground and you are your legs are on the floor and you’re coming into an Arch in that way. Thanks We’re going to talk about the hips there are tons and tons of hip pulls that you can do But these are just some of my favorites for why you can come into bound angle pose this is a great one to gain flexibility and your External rotation of the hips and your hip flexion as well You can do this pose by sitting on the ground placing your feet together in the center line of your body and your knees out to the side and you can get even deeper into those hips by as You’re folding forward bringing your elbows to your knees and gently Pressing your knees down towards the floor as you fold forward at the same time This might be quite intense, especially if you are still very tight in that area but it is something that you can work your way up towards and Continue to increase your flexibility in that area another very gentle hip stretch that you can do Lying down is up one asana or hugging the legs in towards the chest very Gentle you can do it with props if you are still very tight and can’t hold on to your shins you can hold on to the backs of your legs or you can you can use a strap to have your legs in towards the chest as much as you can very gentle very relaxing pose helps to calm the body down and stretch your hips to gain more flexion in the hip joints another great one that I like to do for the hips is Thread the needle also Also works those external rotators in the leg that is turned out and on top This pose is also known as supine pigeon pose, which is another great stretch But it is quite intense and you do already need to have quite a bit of flexibility in order to attempt pigeon pose So that’s why I always suggest thread the needle first or supine pigeon pose first Your legs are brought to a number four shape so they look like a number four and then you hug them in towards the chest and this helps with Flexibility in the glutes the hamstrings and the hip flexors now moving on to the quads Great stretches for the quads include low lunge so low lunge where your knee is down onto the floor You’re in a lunge pose with one leg forward. The back leg is where the quad stretch is happening The stretch is also great for the hip flexors. So it stretches both Simultaneously, but you will need to do both sides in order to get the quad stretch on both of your legs the back leg must Be on a dynamic and also that the front of the hip and the quad gets a nice deep stretch You can deepen the stretch by coming into the lizard pose By walking the front leg out to the side and bringing your forearms down onto the ground This just gets a bit deeper into the hip flexors and into the quad on the back leg so the hip flexors deep in hip flexion is deepened on the front leg and Hip extension and quad extension is deepened on the back leg Which is why you need to do both sides to maintain symmetry and keep flexibility somewhat as even as possible Because like I said earlier, your body is never 100% even on both sides But doing both sides of a pose is crucial in order to maintain as much Symmetry as possible in your body the next pose for your quads. That is very intense I have no idea what the name is I’ve heard it called supine Moxie on Oksana super two months in Gaza Which is reclined fish pose reclined half lord of the fishes perhaps perhaps Anyway, I’ll show it here. It’s an excellent quad stretch very intense in this pose It is very important to prioritize keeping the low back on the floor to prevent any pain in your back So if your bottom leg needs to lift off the ground a bit and in order to keep the back on the floor Back on the floor is the priority here But you will still feel quite an intense stretch in your quads and your hip flexors on the leg That is on the ground. So those are all the poses that I’m going to be talking about today I’m sure you know already there are tons and tons more poses that I can discuss in order to gain flexibility or more flexibility in your body and to become more Flexible more mobile and just feel better overall less muscle tension the ability to move better Flexibility is a wonderful thing. There are so many more poses that I can talk about So if you want me to make another one of these types of videos Give me a thumbs up and leave me a request in the comment section below Also, let me know how many other videos you want to see on this channel I will be posting regularly and a little bit more frequently coming up soon So leaving anything you would like to see from me down in the comment section below as well So give this video a like leave me a comment Subscribe to this YouTube channel and hit that notification about right next to the subscribe button if you are not yet subscribed It is free, and I would love to have you as a subscriber On this channel and as a part of this community just in case you don’t know I have a yoga membership site for are provided full linked classes that are ad-free wonderful community of people to live streams with my Members Only every single month tons and tons of Yoga classes on there as well and new ones every single month new line meditations every single month Access to my premium yoga courses and programs that I have available or purchased separately But are no longer available for purchased separately So in order to get those courses you need to be a part of the membership There are tons of resources included in this membership and you can now get it for 30 days for free To try it out So if you are interested and want to try it out see if it’s the right Thing for you to help build a yoga habit in your life and we’ll leave a link to join for free for 30 days in the description box below and On-screen in the concepts you up here by clicking that little eye And you’ll get the link there – great feedback so far from members So hope that you join my community over there as well! 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