What to Expect in Your First Yoga Class.

We’ve all been there, our first yoga class.

Are you nervous? Don’t be. Even the most confident of us were.

First things first though – congratulations on making it this far! It takes courage to try something new, and you should be proud of yourself for stepping outside of your comfort zone.

So what should you expect in your first class, and what do you need to know before stepping into a yoga studio?

This list should help you out.

What to Wear

You don’t need to be outfitted in the latest, high-end yoga brands to fit in. When it comes to your threads, just make sure they’re comfortable, light, and breathable. This is especially important if your class is in a heated studio. Also remember, yoga is practiced in bare feet – make sure you take your shoes off in the lobby!

What to Bring – Tools of the Trade

A mat is really the only essential item you’ll need. As you develop your practice, your mat becomes a sort-of extension of yourself. If you don’t want to invest in one right away, that’s OK, there are rentals available.

A mat towel and water bottle are other items you are encouraged to bring. Mat towels are slightly different than shower towels. They are lighter and more absorbent. You can also rent these.

Depending on the type of class you take, blocks, straps, blankets, or therapy balls may also be used. These items are free for you to use.

Yoga hack: If you’re in a pinch, a shower towel or even an extra layer of clothing can serve as a mat towel to give your sweaty hands some grip.

Pre-Yoga Grub

Staying hydrated is the most important take away here. A light snack and glass of water will prevent you from feeling faint, and also help your body keep up with the physical demands of your practice. Stay away from heavy carbs though – your stomach will thank you.

Arrive Early

No, really. Get to class early. Yoga is all about escaping the chaos and tuning out the hustle and bustle of everyday life, and instructors take this very seriously. The instructor is always the final person to enter the studio, so simply put, don’t expect to sneak into a class late. It won’t happen. Arriving early also affords you prime real estate when selecting your mat space. 15 minutes should do the trick.

Yoga hack: Usually, beginners set up their mats towards the back of the room. But this isn’t mandatory, so don’t let it deter you from going front and center!

What if I Can’t Do a Pose?

Then don’t. Yoga is a personal journey, and the studio is a judgment-free zone. That’s the cool thing about it. If you don’t feel comfortable in a pose, simply hang out in child’s pose or downward dog. When you’re ready to continue, jump back in with the rest of the class.

Savasana, Namaste and other Yogi Lingo

You’ll likely hear words throughout your practice that you won’t necessarily understand. Don’t worry though, you don’t need to take a Rosetta Stone course to translate them.

Savasana is how you begin and end your practice – laying on your back on your mat with your eyes closed.

Namaste translates loosely to, “the light within me bows to the light within you.” It’s said aloud collectively at the end of practice, while sitting cross-legged with your palms pressed together at your chest.

Yoga hack: If you get stuck, just take a peak around the room and copy the poses you see others doing.

Shhhhhh!

Talking in the studio is a major faux pas. There is also a strict no cellphone policy. So no, you won’t be able to snap a pic for Instagram. What you will leave with though, is clarity and a renewed sense of stillness.

I think you’ll find yoga to be a highly spiritual personal journey, and even a bit of an addiction.

Three Cleansing Exercises to Start Your Day Like a Yogi

As the fast pace of modern life continues to accelerate, many people in the Western world have turned to yoga for their much-needed self-care. But the typical yoga practice in the West is often distilled down to only asana, the posture-focused yoga that you see in most classes. While asana practice is an essential part of the yogic tradition, yoga is a comprehensive spiritual path that contains a slew of practices to help cultivate a balanced life.

Lucky for us, some of these exercises are simple, much quicker than asana practice, and can easily be incorporated into your morning routine. Below are three ayurvedic cleansing exercises, called kriyas, to help start your morning in a mindful, healthy way.

Morning Kriyas

Sinus Cleanse –

Cup purified mineral water into your hand(s) and sniff the water into your nose up to the brow. Be mindful not to sniff the water past the brow. Afterwards, blow your nose. Repeat this a few times. Make sure it does not come from the tap, even if you live in a Western country.

This removes the dust and pollution that blocks the breathing process and opens the air passageways to allow for stronger, fuller breathing. You can do this twice a day, especially if you are living in a polluted city, but once in the morning is enough. This cleanse is similar to using a neti pot except this cleanse can be done daily and does not require the water to flow through your full sinus cavity.

Tongue Scraping –

Moving from the back of your tongue to the front, use a tongue scraper to remove any bacteria from the surface of your tongue. Tongue scrapers can be found in pharmacies or are sometimes included on modern toothbrushes. A spoon will also suffice. Thoroughly rinse the scraper before and after each use.

If you look at your tongue in the mirror after waking up, you will see it has a whitish, yellowish tinge. In Ayurveda, the ancient Indian healing system, this coating on your tongue is called amma, and it is made up of toxins that prevent our digestion system from working at its optimal state. An excess of amma can cause bloating, irregular hunger, weight-gain, and reduced energy. The practice of tongue scraping has recently come more into vogue in the west, but it has been practiced for thousands of years in the Ayurvedic tradition. By removing the toxins from the tongue every day, we reduce the toxicity from the body and inhibit its ability to build up over time. This is one of many ways of reducing name from the system, especially in the digestive tract.

Eye Wash –

Cup purified mineral water into your hand(s), bring your eyes down to your hands and blink into the pool of water. Repeat a few times.

Washing the eyes out with clean mineral water helps remove the accumulation of toxins and supports the moisture that is essential to the proper functioning of the eyes. Eye drops are commonly used as an antidote for dry eyes, but in excess they can be harmful. This practice supports the cleansing of the eyes, which will improve our vision and works on the ajna chakra, allowing us to see things more clearly. The sensation will awaken you and leave you feeling refreshed for the day.

Bonus Evening Kriya

How we end the day is another essential aspect of feeling balanced. What we do before sleep affects how well we sleep and, depending on our sleep quality, how we feel when we wake up the next day. In addition to the common, powerful suggestions to ease into a restful night’s sleep, such as avoid stimulation like the Internet and TV, below is one simple exercise taken from the yogic tradition to end your day in a calm and stress-free way. 

Sesame Oil Massage –

Take sesame oil onto your hands and rub your temples, behind your ears, and the jaw. Do the same on the neck, shoulders, under the armpits, behind the knee (especially for those with joint pain), elbows, and ankles.  The more of the body you can cover, the better. You will feel a warming sensation as you rub the oil into your skin. Focus on the sensation and try not to allow distracting thoughts that might hinder the calm of mind that leads to a proper night’s sleep. After five minutes, wash the oil away with a hot shower.

A sesame oil massage will contribute to a soothing deep sleep and can help counter the restlessness that affects many in our society. Those who suffer from insomnia, overactive dreams, and other similar ailments can gain particular benefit from this practice.

17 Things to Do After Yoga Teacher Training

You completed your teacher training and are now an official yoga instructor. Yay! While all the studying and preparation is complete, there are still a number of other steps you should take. Here are 17 important things you should do after you complete your yoga teacher training.

1. Start a “certification” file: Make sure you keep copies of your certification, your attendance records, and a list of the completed classes and grades for each class. This is important information to have on hand when applying for teaching opportunities.

2. Get certified in CPR: It may not be required, but (cardiopulmonary resuscitation) shows that you have taken one extra step beyond your yoga teaching certification to be a professional becoming certified in CPR part of the yoga community. And make sure to add that CPR certificate to your certification file!

3. Don’t Quit Your Day Job: While the thought of becoming a full time yoga teacher sounds amazing, your chances of filling up your schedule with 20+ classes a week is slim when you’re first starting off. Be patient and continue working to support yourself. Never lose sight of your dream, there may be a day when you are a full time yoga teacher.

4. Purchase yoga liability insurance: While you don’t often hear about injuries from yoga, it is important to be protected and purchase Yoga liability insurance. It is also important to have proof of liability insurance when applying for yoga teaching positions.

5. Talk to an accountant: You are ultimately developing a business. You should talk to an accountant or other tax professional so you can properly establish yourself and your business right from the start.

6. Offer assistance: A great way to gain classroom experience is to sign up to assist in classes at a local yoga studio. Assisting is a great way to gain hands-on experience while continuing to learn and develop a presence in the studio’s community. You can also learn from the yoga instructor leading the class about class management and working with different students.

7. Develop your resume: Just like applying for any job you need a resume. Make sure you include all the information related to your completed training program; including the school you attended, classes completed, any continuing education units (CEUs), and anywhere you are assisting.

8. Market yourself: Everyone today needs business cards and a website. Just like your resume, it may initially start out simple, but will develop over time as your teaching experience grows. Don’t forget about social media! In this digital age, having a social presence is key.

9. Determine your rate: While you may just be starting out, it is important to develop a rate for instruction. Your rate will vary based on your geographic area, your associated costs, and your revenue needs. As you gain experience, your rate will increase, but for now it is important to develop a minimum rate in order to get started.

10. Develop professional contacts: As you begin to assist at different classes, meet yoga studio owners and fellow teachers, you are developing professional contacts. Make sure to keep track of all the people you meet. You are developing a strong professional network that can help you along the way as you develop your professional teaching practice.

11. Teach on a regular basis: While you are looking for a teaching opportunity at a yoga studio, make sure you teach on a regular basis – anywhere. It will help develop your teaching approach and can help get your name out in the community. It could be a “donation only” class at the local community center, donate time at a nearby senior citizen residence, or even just your friends and family at home. Get in the habit of teaching and develop your own classroom approach.

12. Take Continuing Education Units: It is a great accomplishment that you have completed your yoga teaching certification. You should be proud. Understand, however, that there is much more to learn. Make sure to continue to learn by attending classes, workshops, and continuing education units (CEUs). Whether you decide to learn about a different facet of yoga you are unfamiliar with or gain a new view on a topic you have already studied, continuing to learn is crucial to your success as a teacher.

13. Look for constructive criticism: Teach a class of your friends and family and them ask for honest feedback on your approach. You will learn how to work with people at different levels and different physical limitations. Think about even recording yourself giving a class so you can watch your responses to students and listen to your voice. Do you sound calming? Are you providing explicit instructions? You may not receive this type of honest feedback any other way.

14. Get on substitute lists: While you are looking for a long-term teaching opportunity, talk to different yoga studio managers and gym owners about getting hired as a substitute yoga instructor. It will give you the opportunity to build a relationship with the managers, get in some teaching practice, and build your resume. If a long-term teaching opportunity opens up, you are right there ready to apply!

15. Find a niche: Sometimes it is hard to set yourself apart from other teachers. Work to develop a niche. Consider developing a practice around the needs of cancer survivors or veterans. Find a need in your community and service that need.

16. Continue your own practice: While you are developing your professional practice, don’t forget to continue to develop your own practice. It is important to continuously learn and push your abilities. When you do so, you will not only become a better student, you will become a better teacher.

17. Be patient: You finished your training and you are excited to go! It will, however, take time to make contacts, get on sub lists, and establish a business. Don’t give up. Be focused. Manifest what makes a great yoga teacher and how you want to present yourself. It will all come together.

Conclusion

By completing your yoga teacher training, you have taken a great step toward your dream of becoming a yoga teacher and perhaps owning your own studio. It is important to remember, however, there are steps you need to take to have a successful business. Steps like purchasing yoga insurance, continuing to learn more by taking classes or attending workshops, and building a network may not feel very “yoga-like,” but they are definitely important to building a successful yoga teaching practice.

Not A Creative Person? Meditation Will Change That.

Every child is an artist. The problem is how to remain an artist once we grow up.”  – Pablo Picasso.

Creative people. They’re the rock stars, authors, and artists of the world. They’re the ones we look up to for their imagination and their talent.

They’re special, aren’t they? Those creative artists who create the music, books, and art we turn to when we want to dream.

I remember the first time I went to La Louvre in Paris, one of the most impressive art galleries in the world. A teenage art nerd, I couldn’t help but fall in love. I ogled the works of artists like Gericault and Da Vinci. They were people born to create works of creative genius.

As an author, I dreamed that one day I might create works that would be one hundredth the creative brilliance of those paintings adorning the walls of France’s most important gallery.

But where Da Vinci and Gericault were born for creative brilliance, I was not. Most of us are not. Right?

If we were born with creative talent we would surely know about it, wouldn’t we? Talent like that couldn’t be hiding somewhere, unbeknownst to us. Could it?

But what if creative talent isn’t reserved for just the lucky few? What if creative talent is actually inside us all?

Pablo Picasso famously said, “Every child is an artist. The problem is how to remain an artist once we grow up.”

Sure enough, every child is indeed an artist. Give a two-year-old a crayon and they’ll draw you a picture. True, it might be a mangled mess completely uninterpretable until said child tells you it’s a cat, but they will grab that crayon and they will draw to their heart’s content; they will have a go.

Trouble is, most adults will not have a go. Give an adult a crayon and they’ll probably just put it right back in the box and tell you to grow up. It’s like the mere idea of being creative seems absurd to them.

We lose our creativity as we grow old. And no wonder. “Stress is a well-known creativity killer,” says psychologist Robert Epstein, PhD. “Time constraints are another.” As we age we are gradually exposed to both increasing levels of stress and tightening time constraints, and our creativity is stifled.

Stress and time-constraints kill creativity in many ways:

• Stress prevents the mind from being playful, which is essential to creativity.
• Stress makes us obsess over worries rather than thinking about possibilities.
• Stress prevents us from living in the moment, cutting off our main source of inspiration.
• Stress is tiring, sapping our creative energy.
• Time constraints mean we’re forced to do things the way we know rather than looking for alternatives.
• Both time constraints and stress make us hyper-focused on action and results, preventing us from looking outside the box, from considering alternative options, and, ultimately, from being creative.

Put all these factors together and it’s easy to see why the modern world is custom designed to kill the average adult’s creativity.

But that doesn’t mean adults cannot be creative. It just means we have to make a concerted effort to actually use our creative powers.

The key to reclaiming our creativity, perhaps surprisingly, is this: We need to chill out.

Sounds jovial. It’s actually both vital and incredibly accurate.

If we want to be creative we have to let our minds play. We have to stop being so darned focused on the time and on productivity and results. “Chilling out” truly is the answer.

To say we need to “chill out” really means we have to let go of stress so we can be more mentally flexible.

We can liken this to yoga.

Physical stress kills a yoga practice like mental stress kills creativity, and for precisely the same reason.

When we are tense (in other words, physically stressed) our muscles are cramped in one position, making it impossible for them to take up an asana.

Similarly, when we are mentally tense (stressed) the mind is too forced in one position, too focused on one way of looking at things, making it impossible to be creative.

We can solve both these problems in the same way.

When we are tense in yoga we don’t immediately jump into Locust Scorpion. We begin by helping the body to relax. Only once the body is relaxed can we perform advanced asanas.

It’s the same with creativity.

When we’re mentally stressed we don’t pen A Tale Of Two Cities.  Rather, we have to take steps to relax the mind so that we can start to be more creative.

To relax the mind, we meditate. But in a specific way.

The majority of meditation techniques are focused. These are techniques in which we focus the mind on one thing, such as the breath. This, however, is not conducive to creativity because creativity is not about focusing on one view. It’s about being open to myriad different views.

The opposite of focused meditations is Open Monitoring.

These are meditations in which we do not focus on one thing, but rather we extend awareness to the entirety of our environment. It’s as though consciousness were butter in a warm pan. The butter expands evenly to cover the whole pan. Same with open monitoring meditation. Consciousness spreads evenly so we are aware of our whole environment.

If you have ever found yourself fully absorbed in beautiful scenery you will have experienced open monitoring meditation. It’s the state in which we feel one with our environment, when we seem to breathe with the world, when we are calm and yet aware of the fullness of our environment.

Scientific research proves that open monitoring is an incredibly powerful technique for creativity.

Cognitive psychologist Loenza Colzato studied the affect that open monitoring meditation has on divergent and convergent thinking. These are mental processes that enable us to come up with new ideas and bring those ideas together into one cohesive unit (such as when we conceptualise a story, first brainstorming ideas and then bringing them together into one story).

Colazato’s study showed that open monitoring meditation significantly improved these mental processes. This, Colzato said, showed that open monitoring meditation is an incredibly powerful tool for creativity.

The reason open monitoring meditation boosts creativity is, essentially, because it is freeing. It undoes the damage that too much stress and time constraints do to us.

As adults, it is far too easy to become hyper-focused on productivity and results, always choosing the trusted way rather than being free to experiment. It’s a self-imposed cage in which we cannot see the infinite possibilities that are always within us.

Open monitoring meditation opens the mind, limbering us up like those warm-up moves in yoga. It creates mental flexibility and freedom with which we can realise our creative potential.

Why not try open monitoring meditation today. It’s easy.

To do open monitoring meditation:

1. Go somewhere quiet and relaxing, a place you would want to be one with (such as a beautiful countryside).
2. Sit or lie down.
3. Count your breaths up to 50 just to relax.
4. Be aware of your senses. Listen, feel, smell, taste, and see the environment around you.
5. Let your consciousness rhttp://dailycupofyoga.com/wp-admin/index.phpeach out so that you are aware of everything.
6. If thoughts and feelings arise, let them come and go while still paying attention to the environment.
7. Continue for 20 minutes.
8. Notice how you feel more open, more relaxed, and freer.

Practice this technique whenever you want to get in touch with your creativity. It will open your mind and give you the mental freedom and flexibility with which to be creative.

Yin Yoga: A Yoga Practice Every Athlete Should Adopt.

Sore muscles, injuries, over-extension of the body…if you’re an athlete then you’re no stranger to these. From running track to weight lifting, chances are you’ve experienced some type of injury or strain throughout your life. Injuries may be inevitable at one point or another, but what if I told you there is a practice even the most trained of athletes could adopt to prolong and minimize injury?

Enter Yin Yoga. A gentle, yet challenging, yoga practice that allows you to drop into your own body, listen, and be present with anything and everything that comes up, both physically and mentally. Yin is a seated, grounding practice, within which poses are held for 3-5 minutes in order to bring mobility to the joints and ligaments. By practicing this style of yoga, athletes are able to work deeper into the muscles to transform the way the body moves.

In most classes you see in Western yoga, students are working with their yang muscles, or power muscles, which can be similar to an athlete’s normal routine. When practicing yin yoga, students are asked to relax into postures, taking on a more passive approach to working through deep connective tissue and fascia in the body. Fascia, oh, juicy fascia, connects every part of our body together and by caring for your fascia, you are maximizing athletic performance and muscle flexibility.

Yin Yoga offers athletes a chance to find stillness in the mind and body. Given that poses are being held much longer than a yang-style yoga class, a student will notice everything under the sun come up in their mind and body. From sensation in the hips to thoughts about past experiences, yin allows these physical and mental emotions to rise and be released through the power of passive movement. When intimately working with the body by breaking through connective tissue, students will find themselves breaking through old emotional patterns and coming out of class stronger. Not only in the body, but in the mind as well.

Yin can be practiced at home or in a formal class setting, although it is recommended to start in a class where a teacher can hold space for your body and all that arises. If practicing at home, use these five postures to start transforming your body and athletic performance:

1)  Reclining Twist 

Also known as Supine Twist, this posture is incredibly restorative for the back muscles, spine, and abdominal muscles. It’s important to note that both shoulders should be firmly against the ground so you are twisting from your mid-spine rather than your lower back.

    2) Square

Square, or fire log, is a juicy seated pose targeted at deeply opening and stretching your outer hips. With shins stacked upon each other, you can deepen the stretch by folding forward. If you are unable to stack the shins, a yoga block is helpful for easing your way into this hip opener.

    3) Saddle

Saddle pose is an excellent stretch for getting into the hip space as well as the quadriceps. By deepening into the furthest expression of this pose, you are opening your sacrum-lumbar arch which is beneficial for athletes and those that do a lot of standing or walking.

     4) Toe Squat

Toe squat can be an intense stretch for those that are on their feet often, but the results are outstanding. When practicing toe squat, you are opening your feet, strengthening the muscles, and stretching all six lines of the lower body meridians.

     5)  Melting Heart

After a long day of weight training or working out, this posture will stretch and relieve tightness in the shoulders while strengthening the spine. This mild backbend also works to bring more flexibility to the upper and mid-back.

Work these yin movements into your daily routine and enjoy the boost to your body and mind.

Do This 10-Minute Yoga Routine After Every Workout To Get Crazy Flexible

It'll help you relax, too.

Think of your workout as a meal. Your warm-up is your appetizer, the actual sweat session is your entree, and your cooldown is—wait... cooldown? "Most people skip stretching because they don't think it's important," says John Porcari, Ph.D., an exercise and sports science professor at the University of Wisconsin-La Crosse. "But gradually returning your body to its natural resting state is the best way to prevent cardiovascular and muscular mishaps."

So may we introduce to you: yoga for dessert. That's right, yoga—the age-old practice of controlling your breath, opening up your body, and quieting your mind—has become the cherry on top for boxing, indoor cycling, and boot camp. Trace it back to a growing emphasis on the mind-body connection and an increasing interest in restorative and recovery. In fact, instructors at buzzy niche studios (like NYC's Box + Flow and Studio 360) and big-name gyms (including Crunch) are replacing the standard quad-stretch-shoulder-roll quickie with 10 to 20 minutes of slow-flowing poses.

Smart thinking, since research shows that a single bout of yoga can reduce post-workout muscle soreness, thanks to improved flexibility. "Yoga gives your muscles a chance to relax and lengthen after they've been contracting throughout your workout, which should help you maintain range of motion even after intense exercise," explains Porcari. "It also helps lower your heart rate, so you can enter recovery mode faster." In other words, you'll be in better shape to max out your next workout, whatever it may be.

Of course, the mental benefits deserve a shout-out too. When you go-go-go during your session, then skedaddle, you don't get the full de-stressing perks of your hard work. "Exercise excites the nervous system, while a subdued yoga flow calms it," says Ryanne Cunningham, founder of Flow Yoga Studio in DePere, Wisconsin, and author of Athletes. "That's crucial to finishing your workout feeling optimistic, peaceful, and inspired—and hopefully, a little more appreciative of what your body just did for you."

But there's more! Even if you aren't a yogi, it's practically impossible not to look forward to a wind-down when you've been pushing yourself for half an hour or more. "You might even find yourself cranking up your intensity just to 'earn the reward,'" says Cunningham.

She created a short and sweet sequence exclusively for WH that'll complement any strength or cardio. You're in for a treat.

ZEN IN 10

Yes, just 10 minutes! Directly after your workout, focus on slowing your breath bit by bit. Inhale for three seconds, hold for three, then exhale for three; add a count each round until you're inhaling, holding, and exhaling for six breaths. This gradually gets you from panting heavily to calm and focused. Then perform this flow in order, starting with your vinyasa and going back to it between every sequence. Repeat each sequence on the other side, vinyasa included, until you've made it to your final sequence, then repeat the entire flow twice. Optional: End with a minute or two in savasana(lying on your back).

KAGAN MCLEOD

VINYASA

Start in a pushup, hands under your shoulders (a). Keeping your core engaged and elbows close to your sides, bend your elbows to slowly lower your body in one straight line until your arms form a 90-degree angle to the floor (b). Roll over your toes and straighten your arms to draw your chest forward, keeping your hips and legs a few inches off the ground (c). Plant your toes and push your hips up and back to finish in downward dog (d).

KAGAN MCLEOD

SEQUENCE ONE

WARRIOR II TO WARRIOR II WITH ARM STRETCH

From downward dog, place your right foot between your hands. Ground your heels and lift up to stand. Bend your right knee and angle your left foot to face the top left corner of your mat. Extend your arms in opposite directions (a). Lift your right arm and bend your elbow to rest your palm on your upper back. Place your left palm on your right elbow. Push your hips slightly forward to feel a stretch in your right side (b).

TRIANGLE

Extend your arms and bend your right knee to return to warrior II. Push your right foot into the mat as you straighten your right leg. Shift both hips back as you tilt your upper body forward and reach for the front of the room with your right hand. Rest your right hand on your shin or ankle and reach your left arm toward the ceiling.

Yoga Poses for Flexibility, 16 Most Effective Asanas!

Flexibility has many health benefits, including healing aches and pains, helping with balance, and injury prevention.  Stretching the muscles can also help relieve tension and stress, which can cause all sorts of problems, including weight gain.

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These yoga poses for flexibility are broken down into 3 categories: Hamstrings, Hips, and Back

They are also listed in order of difficulty, with the easiest and lightest stretches first.  Pick an area to work on, and start from the top!

This is also important, because you will increase your flexibility the quickest when the body is properly warmed up first.

In other words, don’t jump right into a 30 second stretch on a really tight muscle.  Work your way into stretching the muscle by doing other, lighter stretches first.

Try to hold each pose for at least 30 seconds.  Some will need to be repeated on the other side of the body as well.

If you’re looking to take your flexibility to the next level, work up to holding each pose for at least 1 minute.

It’s also a good idea to set certain days of the week to work on certain muscle groups.  It can be difficult and overwhelming to try to work on all 3 of these muscle groups every single day. You will likely end up not giving enough attention to any of them.

Try performing the yoga poses for flexibility for each muscle group at least twice per week if you are looking to increase your flexibility fast!

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16 Yoga Poses for Flexibility

Hamstrings

There are a lot of “bends” in these yoga poses for flexibility.  They are by far the most effective stretches for increasing flexibility in the hamstrings.

If you begin to get bored practicing them over and over, we suggest you catch up on your favorite TV show to distract you.  It’s a great way to get your stretches in and not feel bored or have excuses to skip them!

Downward Facing Dog (Adho Mukha Svanasana)

This is a great pose to start with, because it helps to open up the legs, shoulders, and chest before you get into some of the deeper stretches.

The most important part of this pose is keeping the back straight.  Try practicing it in front of a mirror, and you will likely notice that your lower back is bending.

As you practice this pose more and increase the flexibility in your legs, ankles, and hamstrings, you will notice that your back will flatten out over time.

Ground your palms into your mat, and bring the head in a little closer to the knees to increase the stretch in your shoulders and chest.

It also helps to “pedal” the feet in this pose, meaning bringing one foot up on the toes at a time while the other is flat on the ground (a pedaling motion).

Hold for 30 seconds.

Head-to-Knee Forward Bend (Janu Sirsasana)

This poses is a very important pose on the list of yoga poses for flexibility.

Depending on your natural flexibility, you may or may not be able to even touch your feet.  Don’t worry if you can’t! If you practice these hamstring stretches 2-3 times per week, you will be pleasantly surprised at how quickly that will change!

In any case, reach as far as you can or use a yoga strap until you can reach your toes.

Keep the back straight and flat in this pose, because it will increase the stretch in the hamstrings.  Try to avoid hunching over.

Hold for 30 seconds.  Repeat on the other side.

Seated Forward Bend (Paschimottanasana)

This is the same concept as the pose above except with both feet in front of you.

This can also be done from a standing position, and you should try both after you try the standing half forward bend (farther down this list).

Again, keep the back as straight as possible when you are leaning forward.

It’s more effective to lean forward at the hips rather than at the waist, which leads to hunching over and a lighter stretch.

Wide-Angle Seated Forward Bend (Upavistha Konasana)

Spread your legs as wide as you can while still keeping them straight.  Place your hands on the ground in front of you, and begin to lean forward at your HIPS, not your waist.

When you lean forward at your waist, you will end up hunching your back.  Keep your back as straight as possible.

This will result in you not getting as “far” as you would if your back was hunched but keeping a straight back is the proper form and will be more effective in stretching the muscles to increase flexibility.

This pose can be more effective as an assisted stretch if you have someone that can put a little pressure on your back for you.