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Despite the aesthetically astonishing images of people bending their bodies into elaborate positions, the fascinating Instagram stories of sincere yoga practitioners, etc., the reality is you don’t have to be acrobatic or a contortionist to maneuver into yoga postures. In fact, enhanced flexibility is one of the primary aims of the art of yoga. Hence, you shouldn’t worry about not practicing yoga because you are not pliant.
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Yoga poses for non-flexible people
The science of yoga is a holistic practice that lengthens the tissues and muscles of a body, reduces tensions as well as opens and mobilizes the joints to their optimal range of motion. The yoga practices make practitioners more tune and conscious of their body helping them spot the areas that require some release and extra attention.
There are a lot of yoga postures that a non-flexible person can start with in order to loosen up the stiff areas and to improve flexibility.
Here is a list of the best ten yoga poses for Non-Flexible People. Take a look at the steps and corresponding benefits of yoga asanas.
1. Mountain Pose (Tadasana)
Begin your yoga journey with this foundational pose and walk on the path of flexibility and the mind-body connection.
- Stand upright on a yoga mat with feet hip-width apart or together
- Spread your weight across the arches of the feet.
- Create a straight line throughout your body
- Stretch your arms overhead and fold the palms together.
- Feel the strength of this powerful pose as you inhale and exhale in it
2. Plank Pose (Kumbhakasana)
A powerful yoga asana for beginners that strengthens the core and amplifies flexibility.
- Kneel on the floor with your wrists and knees in position.
- Spread your fingers and press your hands to straighten your arms.
- Look at your hands.
- Tuck your toes inward, step back and straighten your legs.
- Your body should fall into a straight line from head to toe.
- Hold the posture for 20-30 seconds.
3. Chair Pose (Utkatasana)
A strengthening yoga posture that stretches the spine and enhances the flexibility of a body.
- Begin in a mountain pose.
- Firmly press both feet into the floor and bend your knees.
- Extend your arms upward with elbows hugged to your ears.
- Lower your hips and imagine yourself sitting in an imaginary chair.
- Hold a few deep breaths.
4. Eagle Pose (Garudasana)
A great pose that creates joint stability alleviates muscle tensions.
- Stand erect on the floor.
- Balance your weight on the left leg and lift the foot of the other leg off the floor.
- Cross the uplifted leg around the left leg and hook the foot behind the calf of the left leg.
- Fold the right arm over the left and press the palms together.
- Repeat the same with the right leg.
5. Tree Pose (Vrksasana)
Build balance, confidence, and center your mind with the practice of Vrksasana (tree pose).
- Stand tall on a yoga mat with arms by your side.
- Transfer your weight to your right leg.
- When you feel steady, bend your left knee and place the sole on the inside edge of the right thigh.
- Make sure your left knee is protruding outwards and your foot is actively pressed against the upper right thigh.
- Join the hands in Namaste position in front of the heart chakra.
- Gaze at a fixed point ahead of you.
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6. Warrior II (Virabhadrasana)
This yoga asana opens the inner thighs and strengthens the legs.
- Begin in Tadasana. Separate your feet 2-3 inches apart.
- Turn the toes of the right foot out and let the left foot point inward.
- Align both the heels with each other.
- Stretch your arms out to the sides and look in a forward direction.
- Keep your spine straight throughout the posture.
7. Forward Bend Pose (Uttanasana)
Stretch, lengthen, and strengthen your body through the performance of Uttanasana.
- Stand straight on a yoga mat with feet hip-distance apart.
- Take a deep breath and stretch your arms overhead, palms facing in a forward direction.
- Exhale, bend forward reaching down with your arms.
- Place your nose and forehead on the thighs.
- Hold this pose for 30 seconds.
8. Bridge Pose (Setu-Bandhasana)
A simple backbend yoga posture that is highly beneficial for the hips and hamstrings.
- Lie straight on a yoga mat. Spread your legs a few inches apart.
- Bend your knees and bring your heels close to your sitting bones.
- Press your hands into the mat and raise the lower back and hips off the floor.
- Try to raise your hips as high as possible.
- Do not strain your neck.
9. Thread the Needle Pose (Parsva Balasana)
An excellent yoga posture that benefits the shoulders, upper back, and arms. It releases tension held in the shoulders and back.
- Come on your fours. Keep your knees and shins hip-width apart.
- With an exhalation, drop your right shoulder down and glide your right arm under your left, palms up.
- Rest your ear and cheek on the mat and look at a point in the left direction.
- Keep your left hip and elbows elevated upwards.
- Let all the tension of the body drain away.
- Retain this posture for 30-60 seconds.
10. Corpse Pose (Savasana)
A relaxing posture that equally stretches, lengthens, opens, and resets the whole body.
- Lie on your back with legs 3-4 inches apart and arms by your side, palms up.
- Do not tuck your arms too close to your body.
- Close your eyes and take deep breaths.
- Feel all the stress melt away.
- Hold this pose for 5 minutes.
Wrap-Up
Don’t let inflexibility overpower you, instead delve into the practice of yoga and greatly enhance your flexibility and joint mobility.
Bipin Baloni is a passionate Yogi, Yoga Teacher and a Traveller in India. He provides Yoga Teacher Training in Rishikesh, India. He loves writing and reading the books related to yoga, health, nature and the Himalayas.