Who does not want to look good these days? With social media becoming an important part of our lives, looking fit is a prerequisite. If you work on your flexibility and strength from an early age, then you will face fewer injuries in the daily course of your life. Those who have a flexible and strong body will be able to push off bone issues to an older age. Moreover, you will be able to boost your energy levels. There will be better coordination and a lower risk of falling. There are several ways through which you can increase your strength and flexibility. Aerobic exercises and weight training are possibilities, which people will tell you about. However, there is this ancient modality called yoga, which makes things even better. Joining a yoga school In Rishikesh will open up a whole world of possibilities for you.
Anyone can take up yoga, and that too, at any age. It is great for seniors as well. Gurukul Yogashala is one of the top yoga schools in India, seeing an influx of older yoga practitioners these days. Before we suggest some dynamic yoga poses to boost your strength and flexibility, know what they are and how the body utilizes them.
Flexibility And Strength – How Yoga Can Help?
If you can move your limbs and your body at the joints, unrestricted, then you are flexible. The joints are surrounded by soft tissues. If the tissue is soft and elastic, then the range of motion is good. If you have been idle for a long time, it can lead to shortening of the soft tissues. Thus, leading to a loss of elasticity. Strength is another multi-faceted attribute that affects the body. It mainly comprises stamina and endurance. But strength is different, for different people. If you go by its scientific definition, strength is a combination of the number of muscle fibres that go into the execution of a movement. If you have both strength and flexibility, you achieve a balance in your body movements. Additionally, you do not get tired that easily.
Yoga is an ancient healing practice, through which connective tissue lengthening takes place. Connective tissues mainly comprise bones, muscles, cartilage, fascia, ligaments, tendons, and scar tissue. They also contain collagen and elastin. Collagen provides strength, whereas elastin provides elasticity. Yoga can stretch the connective tissues, due to the long holding time. However, there is more to yoga than you thought. Yoga can also increase your strength and stamina, through weight-bearing postures. They include postures in which you have to hold your own weight. Arm balances are a great example of the same. If you lack flexibility and strength, then you are more likely to suffer from injuries like strain, swelling, and cuts.
Practicing yoga can boost your short-term as well as long-term health. You can also join a yoga school in Rishikesh to get guidance. So, let us learn about a few dynamic yoga postures which will lend a hand in increasing your strength and flexibility.
9 Dynamic Yoga Postures For Increased Flexibility And Strength
- Janu Sirsasana – This is the first asana that we are going to talk about today. In this posture, you have to sit with the legs outstretched in front of you. Thereafter, you have to fold one leg, hooking the soles of the feet into the inner thigh of the opposite leg. Inhale and raise the arms on either side of the body and fold down from the hips on the stretched leg, while exhaling. Elongate the spine by stretching internally. The chest should be open and the shoulders relaxed. You can try to bring the forehead in contact with the knees, if possible. This is an excellent asana or pose for stretching the body. The yoga school in Rishikesh, Gurukul Yogashala also includes this pose or asana as a part of the yoga teacher training course in India.
- Dhanurasana – This is a very popular pose which you can practice to stretch the body, from head to toe. This is a prone position pose, in which you hold the feet, by bending the back. The gaze has to be in front, while you are at it. The body resembles a bow, ready to be strung. You can increase the intensity of this asana, by deepening the pose and lifting the thighs and your chest completely from the mat. The belly area in contact with the mat, can give you the best stretch ever. Alongside, this asana if practiced regularly, also reduces overall body fat.
- Ardha Matsyendrasana – This is another fabulous spinal twist asana, which you can do with some practice. If you practice this asana regularly, your spinal elasticity increases. This asana also improves the performance of your digestive organs. Since this is an intense asana, you must ensure to practice it, on an empty stomach. Even if you maintain the posture for 30 seconds, it will surely impact your overall health.
- Halasana – This is an extremely beneficial posture, which can give the entire spine, legs, and shoulders a thorough stretch. Moreover, it also opens the back and chest muscles. In this asana or pose, you have to lie down on the mat in the supine position, with your hands by your side. Slowly lift both legs and take them over your head to the other side. Keep the hands with palms down on either side of the torso. You have to gaze towards the thighs, while in the final position. You will also get a few other benefits, if you practice this asana with full enthusiasm. Learn about such poses in the 200 hour yoga teacher training course in India, at Gurukul Yogashala.
- Anjaneyasana – This is also called Hanumanasana. This is a deep lunging position, in which you have to bend one leg at a time, while the other leg is stretched back. The thigh of the bent leg remains parallel to the mat. You have to take both the arms from each side and join the palms above the head. This will help in opening up the ribs and stretching the chest region. The more you bend your back while doing this asana, the more effective it is on the overall body. It stretches and strengthens the muscles of the body, along with the joints and other organs. Your balance and stability will also improve manifold if you regularly do this asana.
- Ardha Chandrasana – This is the half-moon posture, which is a basic stretching cum balancing posture. It mainly benefits the lower back muscles, chest, and belly region. This is one of the postures in the 12-step Sun salutation. You stand in the Tadasana pose, with the spine straight, and the feet together. Bring the hands together in front of the chest, while joining the palms and forming the Anjali mudra. Inhale and slowly raise the hands together with the palms joined, and bend the body backwards. Tilt the head backwards a little bit, while keeping both knees straight. This is an excellent posture for flexibility.
- Chaturanga Dandasana – It is a strength-building asana, in which your body stays parallel to the floor. You have to support the entire weight of the body on your palms and toes. It is extremely beneficial, when it comes to strengthening the core. Moreover, it improves shoulder stability and wrist strength as well. You will also learn to be more aware of your body and also increase mindfulness.
- Bhujangasana – This is the all-important Cobra pose. You will find this posture to be extremely easy and well-suited for beginners. This is a prone position asana, in which your feet are together and the hands are by your side. Thereafter, you are supposed to take the hands with palms facing down, beside the shoulders. Propel your chest upwards with full force, and gaze at the ceiling. The back has to be bent as much as possible. This asana increases arm power and also stretches the back muscles.
- Navasana – This is an excellent strength-building asana, in which the body nearly forms a V-shape, with the upper body and the legs afloat. You are left to balance yourself on the buttocks. The hands remain stretched in front. Gaze in front of you for maximum focus. This strengthens the buttocks, the abdomen, and the back. It also teaches you balance. You can learn all of the above under the trained yoga experts at the Yoga school in Rishikesh, like Gurukul Yogashala.
Final Words
You can join the best 200 hours yoga teacher training course in Rishikesh, at Gurukul Yogashala to know more about the yogic realm. The school takes a goal-oriented approach to solving all sorts of body issues. You will also learn the scientific background of the postures, apart from various modifications to suit different body types. This helps you to cater to not only yourself, but others as well. Thus, this is the right place, from where you can start your journey toward fitness. So, go for it.