Yoga asanas to improve flexibility

• Daily yoga asanas help combat stiffness and poor flexibility
• Five simple poses like Cat-Cow and Child's Pose improve mobility
• Practise these at home to relieve stress and strengthen the spine

In our increasingly sedentary lives, stiffness and poor flexibility are common complaints. The good news is you don't need a gym to reclaim your mobility. A few simple yoga asanas, practiced daily at home, can make a world of difference.

Cat-Cow Stretch (Marjaryasana-Bitilasana)

This gentle, flowing sequence is one of the best ways to warm up the spine and improve its flexibility. It connects your movement to your breath, which helps to calm the mind and reduce stress. Start on your hands and knees in a 'tabletop' position, with wrists under your shoulders and knees under your hips. As you inhale, drop your belly, lift your chest and tailbone, and look forward (Cow Pose). As you exhale, round your spine towards the ceiling, tuck your chin to your chest, and press the mat away (Cat Pose). Repeating this fluid motion 10-20 times gently awakens the entire back, from your neck down to your tailbone, relieving stiffness.

Downward-Facing Dog (Adho Mukha Svanasana)

A foundational pose in yoga, Downward-Facing Dog is a mild inversion that provides a full-body stretch, particularly targeting the hamstrings, shoulders, and spine. From your tabletop position, tuck your toes, and on an exhale, lift your hips up and back to form an inverted 'V' shape. Your head should be relaxed between your upper arms. For beginners, it's common for heels not to touch the ground, or for knees to be bent — this is perfectly fine. The priority is maintaining a long, straight spine. You can 'pedal' your feet, bending one knee and then the other, to gently deepen the stretch in your calves and hamstrings. This pose strengthens the arms and shoulders while lengthening the entire back of the body.

Child's Pose (Balasana)

Balasana is a restorative resting pose that offers a gentle stretch for the hips, thighs, and lower back. It's a perfect posture to take whenever you need a moment to pause and reconnect with your breath. From your hands and knees, bring your big toes to touch, widen your knees slightly, and sit back on your heels. Fold your torso forward, resting it between or on top of your thighs, and let your forehead rest on the mat. Your arms can be extended forward or rested alongside your body. This pose helps to alleviate fatigue and stress, making it an excellent cool-down or a break between more challenging poses.

Bound Angle Pose (Baddha Konasana)

Also known as Butterfly Pose, this seated asana is a fantastic hip opener, specifically stretching the inner thighs and groin areas. Sit on the floor and bring the soles of your feet together, letting your knees fall out to the sides. You can hold onto your feet or ankles. Sit up tall to lengthen your spine. If your hips are tight, you can place cushions or folded blankets under your knees for support. This pose not only improves hip flexibility but also stimulates abdominal organs and can improve circulation in the lower body.

Seated Forward Bend (Paschimottanasana)

This pose provides a deep stretch for the entire back side of the body, from the heels to the neck, focusing intensely on the hamstrings and lower back. Sit on the floor with your legs extended straight in front of you. As you inhale, lengthen your spine. As you exhale, begin to fold forward from your hips, not your waist. For beginners, it is crucial not to round the back. Bending your knees generously is highly recommended to protect your lower back and still get an effective hamstring stretch. You can hold onto your shins, ankles, or wrap a strap around your feet to help maintain a long spine as you gently deepen the stretch.