Yoga For Flexibility: Best Yoga Poses To Get More Flexible

In Standing Forward Bend Pose or Uttanasana in Sanskrit (‘Ut’, means 'intensity' and the ‘Tan’, means 'stretch, extend or lengthen out')  the spine is given a deliberate and intense stretch. This yoga pose consists of standing with feet together, bending the upper body at the hips and letting the head hang downwards, and taking control of the body by placing the palms on the floor beside the feet.

This intense forward stretch of the upper body including the spine brings an indirect opening of the hamstring muscles. Standing Forward Bend Pose is considered a base pose as standing forward bend pose variations can be derived from this pose. Standing Forward Bend Pose helps boost energy in the body and hence can be included in flow yoga sequences.

As per Hindu Mythology, ‘ Virabhadra’, was the name of a ‘Warrior’, created by Lord Shiva. Hence this pose comes from the creation of the fiercest warrior by Lord Shiva and so the name goes as ‘Virabhadrasana’ or ‘Warrior’ Pose. In Sanskrit ‘Vira’ means ‘Hero’ ‘Warrior’ ‘Vigorous’ and ‘Courageous’, and ‘Bhadra’ means ‘good’ ‘auspicious’.

Considered to be a powerful posture replicating the power of a warrior, this pose is the first variation amongst the many under warrior poses. The importance of practicing this pose is emphasised clearly in all schools of yoga as it forms a part of the standing poses which includes balance, stability and stamina. To balance the body with feet more than hip distance apart and raising the arms above your head while gazing at them, requires one to connect the body with the breath. Practicing the alignment of the feet and the knees, along with the torso marks as a great pose to add beauty to one’s body.

Warrior Pose I is considered a base pose as Warrior Pose I variations can be derived from this pose. Warrior Pose I helps boost energy in the body and hence can be included in different yoga sequences.

Cat-Cow Pose or Marjaryasana-Bitilasana in Sanskrit ( ‘marjari’ meaning ‘cat’, ‘bitila’ meaning ‘cow’, and 'asana' means 'pose') is a combination of two poses practiced together to gently warm up the spine and the abdomen for more challenging postures or is sometimes also practiced as a simple restorative pose. Coming on all fours, gently moving the back in a rhythmic way, and taking the position like that of a cat or a cow, releases the tensions around the spine and shoulders and tightens the abdomen to make a stronger core. Cat Cow Pose is considered a base pose as Cat-Cow Pose variations can be derived from this pose. Cat-Cow Pose helps boost energy in the body and hence can be included in different yoga sequences. Cat-Cow Pose is considered a warm-up yoga pose to prepare the body for more intense yoga poses or flows.

In Cobra Pose or Bhujangasana in Sanskrit, the body resembles a serpent with its hood raised. This yoga pose is considered a very powerful backward bending yoga pose in Hatha Yoga. Cobra pose comes under the category of 'lying down on the stomach' yoga poses.

As this asana is considered powerful like the Cobra snake, a lot of care should be taken while going into the pose and coming out of the pose. Any jerks of the back while going into the pose can cause discomfort to the back and can also cause injury. While releasing too, the body must drop down slowly and not with a jerk.

Cobra Pose is considered a base pose as cobra pose variations can be derived from this pose. Cobra Pose helps boost energy in the body and hence can be included in flow yoga sequences.

Crescent Low Lunge Pose or Anjaneyasana gets its name after Lord Hanuman's mother named Anjani. Another name for Hanuman in the Hindu culture is ‘Anjaneya’. Lord Hanuman is referred to as the mighty God with boundless power and strength, and this pose brings in the same kind of power and strength when practiced the right way. This standing hip opener and heart opener pose is sometimes also known as the Crescent Moon Pose because of how the body looks.

Anjaneyasana is performed by stretching one leg behind and placing the other one in front with the knee bent and the foot on the floor. The arms are raised up with palms joined in Namaste and expanding the chest and stretching the neck.

Anjaneyasana is a deep stretch for the hip flexors and quadriceps. It can also be a little bit of a backbend if you want it to be. Crescent Low Lunge Pose is also called Low Lunge Pose, it's the first and simple version of the Crescent High Lunge Pose. The low Lunge Pose is considered a base pose as low lunge pose variations can be derived from this pose. Low Lunge Pose helps boost energy in the body and hence can be included in flow yoga sequences.

Garland Pose or Malasana is a very basic pose and should come naturally to all. But with modern comfort and habits, the simple bending of the knee and sitting on our feet has become a great challenge to most of us. Malasana brings back the most simple way of using the lower back and the knees to squat on the floor which otherwise should come naturally.

Garland Pose works wonders on the digestive organs and this is done by the simple method of sending apana (one of the five vital Vayus as per Yoga) downwards and thus bringing a strong Muladhara (one of the Chakras in the human body as per Yoga Sutras), which is the root of the spine.

Garland Pose is considered a base pose as garland pose variations can be derived from this pose. Garland Pose helps boost energy in the body and hence can be included in flow yoga sequences.