3 Yoga Asanas to Improve Flexibility and Strength at the Same Time

Vira Bhadrasana 1,2,3

Vira Bhadrasana or Warrior pose is one of the most common Hatha Yoga Asanas (postures) aimed at building strength and flexibility. It develops focus and concentration of the mind. Regular practice of warrior poses increase flexibility in shoulder, thigh and hips, and it tones the legs and feet. Warrior pose challenges one’s physical and mental strength and make the person to take on the bigger challenge. It brings confidence and helps the practitioner understand the deeper connection between the body and the mind.  As it comprises of a lot of alignments, one perfects Warrior poses after intense practice. Those who are having long sitting hours can immensely benefit from theses asanas. It boosts energy and keeps laziness away.

. Adho mukha svanasana (Downward facing dog pose) and Urdha mukha svanasana (Upward facing dog pose)

Adho mukha svanasana is made with four words – adhas (down), mukha (face), svana (dog) and asana (pose), and Urdha (Up) for upward facing dog. Looking simple, but a powerful yoga asana combinations that releases stress from your spine and shoulder, strengthen the arms and thighs as you try to life your thighs above the floor when you are in the upward facing dog. The asana is very good for improving flexibility of the backside of your whole legs and shoulders. Adho mukha svanasana also improves blood flow to the brain. Try to make wavy motions by repeating these two asanas by synchronizing with your breath. As you exhale, go to downward facing dog, and as you inhale, round your back to shift your weight forward and to your upward facing dog. This movements releases tensions from your whole body and make it stronger at the same time.

Matsyasana (Fish pose)

Matsyasana, also known as Fish pose is a reclining back-bending asana. This is one of the asanas that helps improve immune function. The asana opens up chest and throat and helps in stimulating immune system by promoting blood flow to the thymus gland. It also helps in releasing stress which is again beneficial for your immune system. Additionally, the asana is great for flexibility and muscle strength, and also contributes in improving posture. It helps to keep spine strong and flexible. This is also one of the poses that could help in cutting abdominal fat. Matsyasana can also help in relieving constipation.

There are certain asanas that can help improve the function of your thyroid gland and Matsyasana is one of them as it improves blood flow to the thyroid gland. People with high or low blood pressure or migraine should however avoid doing this asana. Also, people who have had any kind of back or neck injury recently should avoid this pose. Patients with heart related problems, pregnant women and spondylitis patients should steer clear of performing this asana.