3 Yoga Poses For Strength And Flexibility

by DailyYogaReflections on June 4, 2014

3 Yoga Poses For Strength And Flexibility


If you are keen to explore deeper in yoga and you want to build strength and flexibility, here are 3 poses that you can engage in:

1. Forward fold

This pose aids in stretching hamstrings, hips and calves. The move also aids in strengthening the knees.

yoga forward bend

To assume the pose you need to stand with your feet hip-width apart then gently bend at your hips and lower your torso towards the floor. You should then stretch your hands so that you can reach the floor, or your ankles. You should hold in this position for one minute then when you feel tension building, roll back up to a standing position.

2. Crescent lunge

The move aids in loosening your tight hips. This is made possible by stretching the groin where the arms and legs are strengthened.

crescent lunge

To assume the move you need to start on your hands and knees then step your right foot between your hands. Keeping your right knee above your heel, you should inhale slowly and lift your back knee. You should then press your back heel toward the wall behind you and then straighten your back leg.

Straightening your spine, you should move your hips forward and press the back heel behind you. You should hold in this position for one minute.
3. Boat pose

This move strengthens abs, arms, spine, and hip flexors.

boat pose

You need to sit on the floor with your knees bent and your feet on the floor in front of you. You should then place your hands behind your bottom and lean into your arms for support.

Engaging your core muscles and keeping your spine straight, you should move your legs until they are at a 45-degree angle with the floor. You should then move your legs together and imagine that you are squeezing a book between your thighs.

Lifting through the sternum, you should straighten your legs and keep your torso straight. You should then press the balls of your feet and spread your toes wide.

Placing your hands on either side of your legs, you should keep your legs in line with your shoulders while ensuring that your palms are facing down. You should hold in this position for 30 seconds.

These are some of the poses that you can practice in order to build strength and flexibility. To avoid injuring yourself, it’s recommended that you join a gym where you will be practicing under the supervision of a trained supervisor.

yoga pose

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