Stretch is important for improving flexibility. As flexibility is essential for maintaining a healthy body and preventing injuries. Here are ten basic exercises that can help increase your flexibility:
Standing Forward Bend (Uttanasana)
Stand with your feet hip-width apart and slowly bend forward from the hips, reaching towards your toes. Your upper body should be relaxed while you keep your knees slightly bent.
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Lie down on the ground and extend your feet so they can be able to touch the floor. Feel a stretch in your inner thighs as you hold your feet and softly press your knees toward the floor.
Take a lunge position with one foot forward and the other foot extended behind you. Sink down into the lunge, feeling a stretch in the hip flexor of the back leg. Repeat on both sides.
Child’s Pose (Balasana)
First, Start with your hands and knees, sit back on your heels, and slowly and gradually extend your arms in front of you. Rest your forehead on the mat, take deep breaths, and relax into the stretch.
Cobra Pose (Bhujangasana)
Place your hands beneath your shoulders while lying down on your face, then gently elevate your chest off the floor while maintaining your hips stationary. Feel the stretch in your abdominal muscles and the front of your body.
Stand tall and reach one arm across your chest, gently pulling it towards your body with the other arm. Hold the stretch for some time and then switch arms.
Raise one arm overhead and bend your elbow, bringing your hand towards the opposite shoulder blade. Gently push your elbow with your other hand to deepen the stretch. Repeat on both sides.
Kneel in a lunging motion with one of your knees with the opposing foot keeping in front of you. Get your hips moving forward to feel a stretch in your front hip while maintaining a straight back. Repeat on both sides.
Seated Forward Bend (Paschimottanasana )
Your toes should be towards you while you sit on the floor with your legs stretched apart. Slowly bend forward, towards your hips, while reaching to your toes. Keep your spine straight and focus on lengthening your torso.
Be seated on the ground in a comfortable position and stretch out your legs Bend one knee and place the foot outside the opposite knee. Twist your torso towards the bent knee, using your opposite arm to deepen the stretch. Repeat on both sides.
Remember to warm up your body before attempting these exercises and never push yourself to the point of pain. Gradually increase the intensity and duration as your flexibility improves.