top of page
  • Writer's picture Sporty Healthy Habit


Yoga is a collection of physical, mental, and spiritual exercises that originated in ancient India and are aimed at controlling and stilling the mind, as well as recognizing the detached 'witness-consciousness' as being unaffected by the mind's activity and ordinary suffering.

Benefits of Yoga

Yoga has a lot of benefits ranging from physical to mental.

Yoga poses that will increase flexibility.
Yoga Poses

  • Physical benefits of yoga

Yoga relaxation practices can help with chronic pain conditions such as lower back pain, arthritis, headaches, and carpal tunnel syndrome. Yoga can also help you sleep better and lower your blood pressure.

  • Improved respiration, energy, and flexibility

  • enhanced muscular strength and tone

  • preserving a healthy metabolism

  • Loss of weight

  • Cardiovascular and circulatory health better athletic performance and injury prevention are some other physical benefits of yoga.

What is the significance of flexibility?

Flexibility is a crucial part of physical fitness that has numerous health benefits. It increases mobility, posture, muscular coordination, and minimizes the chance of injuries and muscle pain. It even improves the overall shape. It mostly increases your range of motion and makes specific exercises easier to do.

Flexibility could be achieved through a variety of methods, including stretching, foam rolling, and daily workouts. Stretching before a workout basically boosts blood flow to the muscles. Muscles shorten with time if you don't work on your flexibility on a regular basis: the hip flexor is the finest example because we sit too much. Limited flexibility causes you to feel "stiff," and it limits you in your daily life and when you exercise.

Why do some people seem to be more flexible than others?

When we compare the movements of a gymnast to our own, it's clear that some people are more flexible than others. This is due to two factors: a person's natural physical characteristics and how they train. The following physical factors can affect your flexibility:

The degree of elasticity of the ligaments and tendons in connective tissues.

Age - as you get older, you tend to become less flexible.

Bone size and structure - the wider the diameter of your bones, the less flexible you'll be.

The larger your body, the more difficult it is to get into flexible poses.

Mental benefits of yoga

Aside from the physical benefits, one of the most valuable aspects of yoga is how it aids in the management of stress (which has been shown to have negative consequences on the body and mind). Stress could manifest itself in a variety of ways, including back or neck pain, insomnia, migraines, drug misuse, and inability to concentrate. Yoga can help you improve your coping abilities and have a more positive attitude to life.

Improve mood and reduce stress and anxiety with yoga,
Yoga Meditation

Yoga poses to increase flexibility

Cat-Cow Pose

The cat/cow posture, also known as Marjaryasana/Bitilasana, is a great place to start your yoga journey. This pose increases muscle flexibility and allows you to go to more complicated poses. Your body will be gently warmed up for the session with the cat/cow stance.

Start on your hands and knees, with your wrists and knees aligned beneath your shoulders and hips, respectively.

Consider the spine to be a straight line that runs from the shoulders to the hips. Consider imagining a line that runs from the crown of the head to the tailbone. A neutral spine is in this posture.

  • By looking down and out, you may keep your neck long.

  • Curl your toes beneath and relax.

  • Tilt your pelvis backward until your tailbone protrudes.

  • Allow this movement to cascade up your spine until your neck is the final item to move.

  • As your tummy sinks, draw your navel in to keep your abdominal muscles grasping your spine.

  • Without craning your neck, gently elevate your eyes to the ceiling.

  • Let the tops of your feet touch the ground.

  • Tuck your tailbone and lean forward in your pelvis. Allow this action to work its way up to your spine once more. Your spine's natural curvature will occur.

  • Pull your navel in closer to your spine. Drop your head.

  • Bring your attention to your navel.

Intense side stretch pose

The spine, hips, and legs are all stretched in this forward bend. Your posture, balance, and digestion will all benefit from it.

To achieve this pose, stand with your left foot front and your right foot back, with your toes turned out at a small angle.

  • Face forward by squaring both hips.

  • Make a fist using your hands and place them on your hips.

  • Fold your torso forward by bending at the hips and burying your chin into your chest.

  • Place your hands on a block or drop them to the ground.

  • Hold this position for 30 to 1 minute.

  • Switch your feet to the opposite side and repeat the exercise.

Low lunge pose

This position is good for all levels since it lengthens your spine, opens your hips, and strengthens your muscles. It may also aid in the relief of sciatica.

  • Kneel on your left knee on the floor to perform this position. Place your right foot on the floor before you, bending your right knee.

  • Lengthen from the base of your spine to the crown of your skull.

  • Raise your arms and torso. You can also stretch your arms to the side, parallel to the ground.

  • Gently press your right hip against the ground.

  • At least 30 seconds should be spent in this position.

  • Switch legs and do the same thing on the other side.

  • Prevent your front knee from going past your ankle with this alignment suggestion. Draw your rear hip forward to keep your hips square.

Halasana Pose

This is an intermediate-level yoga pose that can assist relieve stress in the neck, shoulders, and spine.

  • Rest the feet of your legs on a chair or a stack of pillows if they are having trouble reaching the floor. If you have any issues with your neck, digestion, or blood pressure, you should avoid this pose.

  • To achieve this pose, lie down on your back with your arms beside your body and your palms pressed into the floor.

  • Raise your legs to a 90-degree angle.

  • Lift your legs up to your chin and over your head.

  • Place your hands on your lower back, pinky fingers aligned on either side of your spine, fingers facing upward.

  • Hold the position for 1 to 2 minutes.

  • Roll your spine back down to the floor to release.

  • Repeat 1–2 times more.

The above-listed poses are some of the flexibility routines which could help in reducing lower back pain.


bottom of page