Yoga for strength and flexibility

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Wonder kids move and twist their bodies in ways we can't imagine in our dreams, well we used to be them when we were their age. So, what happened to our bodies? The answer is lifestyle, stress, desk jobs, and a lot of other such things. Want to be a child again? Let's jump to the yoga asanas that will be helping us in our journey to get back the lost flexibility and strength:

  1. Virbhadrasan II:
    woman doing virbhadrasana II

    Stand straight and take a deep inhalation, and with a jump spread the legs apart sideways 4 to 4.5 feet. Raise the arms sideways in line with the shoulders, palms facing down. Turn the right foot sideways 90 degrees to the right. Turn the left foot slightly to the right, keeping the left leg stretched from the inside and tightened at the knee. Stretch the hamstring muscles of the left leg. Exhale and bend the right knee till the right thigh is parallel to the floor, keeping the right shin perpendicular to the floor, thus forming a right angle between the right thigh and right calf. The bent knee should not extend beyond the ankle but should be in line with the heel. Stretch out the hands sideways as though two persons are pulling you from opposite sides. Turn the face to the right and gaze at the right palm. Hold for 20 seconds ad then repeat for another side.
  2. Trikonasana:
    woman doing trikonasana

    Stand straight, inhale deeply, and with a jump spread apart the legs sideways 3 to 3.5 feet. Raise the arms sideways, in line with the shoulders, palms facing down. Keep the arms parallel to the floor. Turn the right foot sideways 90 degrees to the right. Turn the left foot slightly to the right, keeping the left leg stretched from the inside and tightened at the knee. Exhale, bend the trunk sideways to the right, bringing the right palm near the right ankle. Stretch the left arm up bringing it in line with the right shoulder and extend the trunk. Gaze at left hand's palm. Hold it for a minute and then repeat for the other side.
  3. Halasana:
    woman doing halasana

    Lie flat on the back with the arms straight, and slowly raise your legs to the vertical position above the body. Now bend the trunk upwards, hips first. Slowly lower the legs over the head and touch the floor with the toes of the feet. Relax the body. If you are not able to touch your toes due to a tight hamstring at the start you can put your legs on a chair. With time they will elongate. Not for old people, sufferers of sciatica, and back ailments. This pose balances the metabolic rates of the body and reduces excess weight.
  4. Dhanurasana:
    woman doing dhanurasana

    Lie flat on your stomach and inhale fully. Bend the knees and hold the ankles with the hands. Tense the leg muscles and arch the back. Simultaneously raise the head, chest, and thighs as high as possible. Hold as long as comfortable. This yoga pose should not be done by people with a hernia, peptic ulcer, intestinal tuberculosis, or bent spine.
  5. Urdhva mukh svanasana:
    urdhvamukh svanasana


    Lie on the floor on your stomach, face downwards. Keep the feet about one foot apart. The toes should point straight back. Place the palms on the floor by the side of the waist, the fingers pointing to the head. Inhale, raise the head and trunk, stretch the arms completely and push the head and trunk as far back as possible, without resting the knees on the floor. Keep the legs straight and tightened at the knees, but do not rest the knees on the floor. The weight of the body rests on the palms and toes only. The spine, thighs, and calves should be fully stretched and the buttocks contracted tight. Push the chest forward, stretch the neck fully and throw the head as far back as possible. Also, stretch the back portion of the arms. Stay in the asana for half a minute with deep breathing. Bend the elbows, release the stretch and rest on the floor.
  6. Utthita parsvakonasana:
    woman doing utthita parsvakonasana

    Stand straight and take a deep inhalation and with a jump spread the legs apart sideways to 4 to 4.5 feet. Raise the arms sideways, in line with the shoulders, palms facing down. While exhaling slowly, turn the right foot sideways 90 degrees to the right, and the left foot slightly to the right, keeping the left leg stretched out and tightened at the knee. Bend the right leg at the knee until the thigh and calf are perpendicular to each other and the right thigh is parallel to the floor. Place the right palm on the floor by the side of the right foot, the right armpit covering and touching the outer side of the right knee. Stretch the left arm out over the left ear. Keep the head up. Tighten the loins and stretch the hamstrings. Hold this asana for half a minute and then change the sides.
  7. Eka padasana:
    woman doing eka padasana

    Stand erect with feet together. Raise the arms directly above the head and interlock the fingers. Slowly lean forward, keeping the trunk and head in line with the straightened arms. Simultaneously raise the left leg backward, keeping it straight and in line with the trunk. The body should rotate from the right hip joint. The final pose is attained when the left leg, the trunk, the head, and the arms are all in one straight line. The right leg should be straight and vertical. Hold as long as possible. Repeat for the other side.
  8. Vasisthasana:
    woman doing vasisthasana

    Lie on the left side with the right leg above the left leg. Place the right hand on the right thigh and the left palm on the ground under the left shoulder. The fingers must point away from the feet. Straighten the left elbow and raise the upper torso. Raise the hip until the entire body is straight and on a 30-degree incline supported by the left arm and foot. Bend the right knee and grasp the big toe with the right hand. Raise the foot and stretch the leg. Release the toe, lower the leg, and then the body. Practice a maximum of 5 times on each side.
The above-described asanas will strengthen your core, arms, and legs while increasing their flexibility and range of motion to make you a better version of yourself.


Thank you for reading. Stay healthy!


Attribution:
  • <a href="https://www.freepik.com/free-photo/sideways-full-image-attractive-muscular-young-woman-practicing-hatha-yoga-gym-standing-barefooted-mat-virabhadrasana-2-warrior-two-pose-having-concentrated-facial-expression_11284687.htm#query=warrior%20pose&position=0&from_view=search&track=sph">Image by karlyukav</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/young-yogi-attractive-woman-utthita-trikonasana-pose-white-l_1282090.htm#query=trikonasana&position=2&from_view=search&track=sph">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/young-attractive-woman-halasana-pose-white-studio-background_1281851.htm#query=halasana&position=0&from_view=search&track=sph">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/young-woman-dhanurasana-pose-grey-studio-background_1281520.htm#query=dhanurasana&position=1&from_view=search&track=sph">Image by yanalya</a> on Freepik
  • Image by <a href="https://www.freepik.com/free-photo/man-practicing-yoga-pose_5119624.htm#query=urdhva%20mukh%20svanasana&position=18&from_view=search&track=ais">Freepik</a>
  • <a href="https://www.freepik.com/free-photo/young-attractive-woman-utthita-parsvakonasana-pose-home-inte_3953860.htm#query=parsvakonasana&position=7&from_view=search&track=sph">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/young-woman-doing-virabhadrasana-3-exercise_3955029.htm#query=warrior%20pose&position=1&from_view=search&track=sph">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/full-version-vasisthasana-pose_1280251.htm#query=vasisthasana&position=9&from_view=search&track=sph">Image by yanalya</a> on Freepik

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