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This document provides a complete yoga routine to improve flexibility, including warm up exercises, pranayama breathing techniques, standing and floor asanas (poses), and a cooling down sequence. It explains that flexibility is influenced by both internal factors like muscle elasticity and external factors like injuries, climate, and hydration. The routine aims to energize the nadis and chakras through the series of poses and breathing exercises.

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Raj Kumar
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123 views23 pages

Read More Yoga

This document provides a complete yoga routine to improve flexibility, including warm up exercises, pranayama breathing techniques, standing and floor asanas (poses), and a cooling down sequence. It explains that flexibility is influenced by both internal factors like muscle elasticity and external factors like injuries, climate, and hydration. The routine aims to energize the nadis and chakras through the series of poses and breathing exercises.

Uploaded by

Raj Kumar
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOC, PDF, TXT or read online on Scribd
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READ MORE Yoga|Warm-up|routine|body|asanas

Sequence to improve flexibility (Getty Images)


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In this fast moving world where one hardly gets time to hit the gym, we bring to you a complete
yoga routine that you can follow to improve your flexibility.
Warm up routine
- Perform soft rhythmic jumps 50 timers.
- Swing the arms forward and backward powerfully 10 times.
- Circle the shoulders forward and backward 10 times.
- Twist the waist with arms open and stretched 5 times each side.
- Gently circle the knees, left and right sides, 5times each.
- Circle the ankles clockwise and anti clock wise with front sole pressed to the ground and heel
raised- 5 times each.
Pranayama Routine
- Sit in comfortable relaxed position. Calm your mind and observe your thoughts.
- Perform Ujjayee for 5 minutes.

- Perform Ujjayee with Antara Kumbhaka (holding breath after inhaling) for 5 minutes.
- Perform Anuloma Viloma for 10 minutes.
Standing- asanas routine
Tadasana

Urdhva Tadasana

Vrikshasana

Santulanasana

Padangustasana

Trikonasana

Parivrtta Trikonasana

Parsvakonasana

Parivrtta Parsvakonsana

Ardha Chandrasana

Parivrtta Ardha Chandrasana

Utthita Hasta Padangustasana

Chakrasana 1

Utkatasana

Updasana

Floor-asanas routine
Chaduranga Dandasana

Urdhva Mukha Svanasana

Adho Mukha Svanasana

Malasana- Featured Asana

Baddha Konasana

Bharadwajasana

Gomukhasana

Cooling- down routine


Supta Padangustasana 1

Supta Padangustasana 2

Supta Padangustasana 3

Sarvangasana

Halasana

Setu Bandhasana

Urdhva Dhanurasana

Matsyasana

Shavasana- 5 mins

Sit in Padmasana for a count of 5 breaths, before leaving the mat.


Understanding flexibility
- Flexibility depends on the genetic composition of the body- like bone structure, muscle mass,
excess fatty tissue, connective tissue, physical injury, etc.
- Age is another important factor which impacts flexibility.
- Excessive muscle mass (heavily built muscle) and excessive fatty tissue restricts flexibility as
these interfere with complete range of movement.
- Flexibility in one area does not mean flexibility in all areas of the body. There are internal and
external factors governing flexibility. A few are mentioned below
- Internal factors:
Elasticity of muscle tissue
Ability of the muscle to relax
Temperature in the joint (this mainly depends on atmospheric temperature)
- External factors:
Climate Injuries (injured areas of the body take a long time to get back flexibility due to tissue
damage)
Limited flexibility due to insufficient water in the body

Depleted Chakras
While almost all the chakaras are depleted, the actual impact is on the nadis, which are less
energised.
Disclaimer
Please make sure that all the asanas and Pranayama techniques have been taught to you by your
yoga guru. A doctor's permission could be essential in some cases.
Courtesy: The Power of Yoga
By Yamini Muthanna

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