Find Your Inner Warrior
Hello, fitness friends! If you are on the path to becoming the most flexible and strong version of yourself, you have come to the right place! Today we are going to explore the amazing world of yoga, more specifically, postures that promote both flexibility and strength.
I will admit when I first began my journey in yoga, I thought it was only a zen-type activity that included stretches. Turns out it is much more than that. With every yoga session, I found not only were my stiff muscles becoming loose and flexible, I was also reaping the benefits of a level of strength I had never witnessed before. Amazing, right? So let’s take a look at some poses that are highly effective for you too!
The Importance of yoga postures for Flexibility and Strength
Before we jump in to the movements, let’s have a quick conversation about the Why behind why we should care about flexibility and strength in the first place. Flexibility aids in injury prevention and can also add to effectiveness of your workouts. If you are tight and inflexible, how can you expect optimal performance from your body?
Strength is the building block of your fitness goals. Strength is not limited to barbells in the gym, it is building the strength to perform your daily activities like carrying your groceries or lifting that heavy box (and impressing your friends).
Let’s Get Moving: Poses for Flexibility and Strength
Ready to roll out your mat? Grab some water and towel, and let’s get started on these empowering poses!
1. Downward Facing Dog (Adho Mukha Svanasana)
This classic pose is a great way to build strength in your legs and arms, while improving the flexibility of your hamstrings and calves. Here’s how to do it:
- Start on your hands and knees. Spread your fingers nicely just like child’s play. Tuck your toes under.
- Lift your hips to the ceiling so your body forms an upside-down V.
- Let your heels reach toward the ground (they don’t have to touch!).
- Stay with it for 5-10 breaths.
I can clearly remember the first time I tried this pose, my hamstrings weren’t pleased! But with every practice, I felt the stretch getting deeper and I was increasing strength without even knowing it!
2. Warrior II (Virabhadrasana II)
Warrior II is the ultimate pose if you’re looking for a powerful and grounding pose to practice. A strong warrior pose helps to strengthen your legs and core and open up your hips and chest.
- Stand tall, and step your feet wide apart.
- Turn your right foot out 90 degrees and bend your right knee over your ankle.
- Reach your arms out to the side, and press the fingertips away from each other.
- Gaze over your right fingertips, and hold for 5 breaths.
It’s impossible not to feel like a warrior in this pose, ready to conquer anything that comes your way! Just keep tuning into your breath and enjoy this powerful pose.
3. Pigeon Pose (Eka Pada Rajakapotasana)
Ahhhh the pigeon pose, the love/hate pose! This pose is amazing for opening those tight hips but it also requires some strength to balance.
- Start in a tabletop position. Bring your right knee forward behind your right wrist.
- Slide your left leg straight back, laying the top of your foot down on the floor.
- With control lower your torso to fold down over your right leg.
- Stay for several breaths, switch sides.
Honestly speaking, some days this feels amazing, while other days it, feels like I’m trying to fold myself in half! Nevertheless, this is a truly great way to stretch out the tight hips.
4. Bridge Pose (Setu Bandhasana)
Let’s lift our heart (and our butt) with bridge pose! This pose strengthens your back and glutes while improving the flexibility in your spine.
- Lying on your back with your knees bent and your feet on the floor, hip-width apart.
- Press through your feet and lift your hips up toward the sky.
- Clasp your hands below your back and hold for 5 breaths.
When I first discovered bridge pose I could barely believe how revitalized I felt afterward. It’s like a happy dance for your heart!
5. Cat-Cow Stretch (Marjaryasana-Bitilasana)
This dynamic stretch is a great way to warm up and gain some flexibility in our spine while also getting strong in our core.
- Start on your hands and knees in a tabletop position.
- Inhale and arch your back (Cow) while lifting your head and tailbone up.
- Exhale and round your back (Cat) tucking your chin in and the tailbone.
- Flow slowly through this for five rounds.
This stretch always makes me pay attention to breathing and bringing my movement with my breath – such a lovely way to start or finish a yoga practice!
Final Thought
As you try these poses take time to remember that yoga is a personal journey and it’s not about each pose being perfect, it’s about the enjoyment of the journey and providing some love to your body. Listen to it – if something doesn’t feel right, change it or leave it out!
So grab your mat, connect your feet with the ground, and let’s embrace our warriors together! Happy practicing and remember to be brave at your edge with yoga postures Postures for flexibility and strength!
Know more about YOGA AND FLEXIBILITY :- Yoga for Flexibility and Balance
