#9 Awesome yoga for flexibility and strength in a busy life [2020]

yoga for flexibility when you hear the words “yoga” and “flexibility”, what thoughts do you have, what pictures do you see? Maybe a flexible Indian who can put his foot behind his head? A slim, beautiful woman who seems to be comfortable doing the balancing act? Or pictures of yogis that bend so that you wonder how they will ever get out of there?

Flexibility in yoga means “letting go”, “taking on new perspectives”, “learning new thinking patterns”, “being agile and flowing” and “staying yourself”.




This flexibility can often be seen in people’s posture and spine. How about you Is your spine rigid, stiff, and tense? Or can it adapt flexibly to the ups and downs in your life? Are you flexible and agile when the storms of life hit you, or do you remain rigid in your point of view? I’m going to ask you these questions without a rating – it’s just about perceiving what is.

Maybe you wake up stiff in the morning and need a little bit to get going? This is not unusual at all, since in many people the body often only becomes smoother during the day. I notice a big difference in my physical mobility between my hours at 7:00 a.m. and 7:00 p.m. And I also notice a very big difference between the first sun salutation of the day and the last one. Immobility is often just a question of the time of day;)



Flexibility in yoga can be seen on two levels:

On the physical level, it is about making shortened muscles more flexible, in order to have more freedom of movement in everyday life. Perhaps you are a runner with shortened thigh muscles or you have trained yourself in large muscle packs in the fitness centre and, if you lean forward, you cannot go beyond your calf. Maybe you just sit a lot in your everyday life and notice shortenings in the shoulder area, back and legs, and the associated tension and pain. Carrying the handbag on one shoulder also leads to bad posture and tension. It often helps to be aware of your own movement patterns every now and then.

Try the following mindfulness exercise over the next few days:

Pause briefly several times a day and consider your posture. For example in the office: Set an alarm on your cell phone as a reminder. When this alarm goes off, pay close attention to which posture you are taking. Maybe you push your head a little bit forward? Do you have a rounded back? Are you sitting straight or crooked to one side?

When you stand at a traffic light or wait for the subway, feel your body: are you standing upright or limp? Are you shifting your weight to one side? Where do you carry your handbag?

By repeatedly taking a short time to pay attention to our posture, we become aware of bad posture. Bad posture often leads to tension and as a result of shortening, signs of wear and tear, and pain. If you notice you are in an unhealthy posture pattern – correct it! Sit up, stretch your spine, move a little.

With this exercise, you may first notice that your body may need some exercise. It doesn’t have to be much. Small mobilization and stretching exercises usually work wonders. I often find myself sitting focused on the computer for a long time and only when I pay attention to it do I feel the tension that has built up.

Also, start watching the people around you. My subway entertainment program consists of observing the posture of my fellow travelers and thinking about where they might have tension and physical problems …

Also, occasionally when you walk past a shop window, try to look at yourself from the side of the window. From this perspective, you can often see that you are a little hunched. Correct it. Sit up in a proud and upright posture again.

But do not misunderstand one thing: it is not a question of you sitting on your armchair with your back straight all day – the variety makes it. It is absolutely ok for our spine to sit a little relaxed sometimes. It only becomes problematic when the slumped posture becomes a habit, because then we are no longer physically in balance.



But back to yoga for flexibility:

Not all yoga exercises are suitable to promote flexibility & agility – many asanas are rather invigorating and stimulating. One way to specifically align yoga practice with flexibility and elasticity is to attend a unit in Yin Yoga. You probably know the concept of yin and yang – applied to yoga, the yang practice is more active, invigorating and calming, yin practice.

In YIN YOGA, asanas are held for at least 3 minutes, often much longer, which allows the muscles to let go. To support this, aids are also used if necessary. Yin Yoga has a particular effect on the fascia – the connective tissue. It is calm and goes deep and encourages the yogi to handle the body gently, allowing the stretch to occur – not to force it. At the same time, this is a great challenge … I often see in yoga classes how students try to pull themselves into a bend – and can’t do much with the instruction “don’t pull but let go”. We are not used to letting things go, giving the body time to let go. That was (and still is sometimes) a big challenge for me in yoga too – I remember my first sitting bends, with the upper body so far from the thighs that I thought it impossible to ever go down get. But with patience and constant practice, it eventually succeeded;).


The second level of flexibility is in our thinking.

Flexibility means adaptability – the ability to react appropriately to different situations and people. You can learn this with many small exercises in everyday life. For one thing, you can start questioning your prejudices and ratings. There is the saying “We don’t see the world as it is – we see the world as we are”. Do you manage to look at the world from a different perspective? Maybe through someone else’s eyes? Do you manage to meet different types of people at eye level – without having to pretend and stay yourself? Can you accept other people’s opinions even if you don’t like them? Do you often meet people with different opinions?

We tend to move in a bubble of like-minded people. In my environment there are mainly very open-minded, open-minded people who are also open to spiritual thoughts. When I meet people now and then who think this is nonsense and naivety, it is often not easy for me not to defend myself. But in reality, her opinion has nothing to do with my life. Then I try to figure out why they think this. Why they reject my way of life and mostly I come to the result: “I understand you. I don’t have to like it, but it’s ok.

Here are 9 more exercises that will make you more productive and agile:

So if you want more flexibility in your life, start with an exercise that suits you. Maybe there are a few

Yoga exercises: cat/cow for flexibility of the spine; looking down dog to stretch the leg, arm and shoulder muscles, the swivel seat, butterfly, the crocodile, …

Maybe you start on the mental level and ask yourself one task a week, such as your prejudices and
Watch categorizations. Or you practice alternating breathing and feel the flexibility of inhaling right and left.

Whatever you do: more flexibility in life on the physical level leads to less tension, supple muscles, better posture, and a reduced risk of injury. On a spiritual level, it will be easier for you to adjust to new circumstances and other people.

No matter what sport you do – with yoga you will be even better. 

1. Triangle warrior combination


“Strengthens legs, buttocks, torso, shoulders, and opens the hips.”

Triangle: start at the skating rink. Align your right foot forward, push your right arm forward, and then lower, straighten your left arm straight to the ceiling.


Warrior II: Stand up very slowly, bend your front knee. Extend your arms to the sides. In doing so, look ahead.
Stretch your leg out after the warrior and switch to the other side.

2. Lean forward while sitting


“Stretches back and hamstrings strengthens the immune system.”

Upright seat, lean forward slowly with a straight back, pull your shoulders back. Get deeper with each exhalation.

Tip: If you can’t grip your toes, use a strap or towel to support you.

3. Dancer


“This exercise improves balance, stretches the leg muscles, and strengthens the back.”

Grip the right ankle from the inside with the right hand. Bring the leg up by actively pressing the back of the foot into the palm of the hand and pulling the hand up. Stretch your left arm forward.

Balance tip: Use your eyes to fix a point at eye level that does not move.

4. Swivel seat

“Mobilizes the trunk and stretches the glutes.”

Cross your right leg over your left, stretch your right arm up. The back is straight.
Now slowly turn right. Hold for 5 to 6 breaths and then switch sides.
Simpler version: Extend your lower leg forward

5. Shoulder Stand


“This reversal harmonizes hormone release.”

Lie on your back on the mat, with your palms facing down next to your body. Tighten the fuselage and slowly raise your legs.

Then raise your hips, stretch your legs, and support your body weight on your elbows and shoulders. The elbows are as close together as possible. Hold the position for 5 to 6 breaths.

Important: Keep your head straight in this position to support your neck.

6. Arch

“Super stretch for the front of the body that stimulates the metabolism.”
Prone position, grab the ankles from the outside and slowly pull up the upper body, hold. Note: The knees stay as close together as possible.

7. Fish


“Stretches chest, neck, shoulders.”

Place your hands with your inner surfaces facing down under your buttocks, lift your upper body and rest your head.

Lighter: Place a block under your head for support.

8. Plow


“Promotes inner peace and stretches your back and legs.”

From your shoulder stand, slowly bring your legs back over your head. Fold your hands together.
Safety: In reverse postures, the controlled, slow execution is particularly important to prevent injuries.

9. Savasana


“The so-called dead position is conscious relaxation, it activates self-healing powers and has a harmonizing effect on energy.”

Supine position, the arms lying with the palms up next to the body. The legs are more than hip-wide open, the feet fall to the sides relaxed. Close your eyes.

Feel conscious: take a deep breath and exhale and feel yourself. What has happened in your body? Enjoy the moment.

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