Yoga to gain Flexibility
November 24, 2009
Although you don’t have to be a former gymnast to compete in fitness, flexibility is essential in any fitness routine. There are many ways you can add stretching into your training regime. You can add an extra ten minutes each day at the end of your training session. Or what I have found works, is adding a yoga class into my weekly schedule. Practicing yoga can give you advanced stretches that could benefit your fitness routine.
I have selected two poses that concentrate on hamstring and hip flexibility. These are intense stretches that should only be attempted after the body is warm. The poses are slightly different since one is more forward and the other is more lateral. One of my favorites is the heron pose. Remember when you were a child and would sit on the floor and watch television with your knees bent and heels by the sides of your booty? Well, this pose begins from this position. Try to slide your legs slightly apart keeping your knees straight forward while your bottom sits on the floor between your heels. From here extend one leg to the front. Reach with both hands towards the ankle or foot of the extended leg. Raise the leg as close to the chest as you can. Keep your hips even and facing straight ahead.
The goal of the heron pose is to keep the back straight and extend the leg towards the ceiling. One side is typically looser than the other, but it is imperative to practice this yoga skill on both sides. The heron pose is a great starter for high leg kicks, split push-ups and straddle V-seat.
Another pose I like to practice is the bound archer pose. Begin seated in a straddle stretch, (remember the side split is one of the mandatory moves in the fitness routine). Lean the entire body to one side with the shoulders on top of each other and the chest open to the front. Reach the top arm over your head and grab the ankle of that foot. Press down with the hand closest to the floor while the body and leg lift up. Again, it is important to keep the spine straight. If you are bending forward then lower the leg. Do not sacrifice form to try to achieve the movement.
The bound archer pose is great for increasing the straddle flexibility as well as balance in a lateral position. It is used in such moves like side leg kicks, standing heel extension, and straddle push-ups. Similar to the heron pose, the back must remain straight. To advance this skill, you may try focusing your eyes up towards the ceiling and feel the difference as it changes your balance.
Yoga can be fun and challenging. It also has many benefits that are applicable to a fitness lifestyle. Flexibility, strength and balance are key to yoga practice, as well as to a fabulous fitness routine!!
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