According to Women's Health, many individuals know how to push when it comes to developing their muscles but not their flexibility. Engaging in regular yoga practice can address this shortcoming, by helping to lengthen tight muscles. When performing the exercises it is important to do them with patience and to maintain steady, long, deep breaths in the process.
- Lunge and dip
Begin with your feet side by side, and take a big step forward with your front knee bent at 90 degrees and your back leg straight. Press both hands into the front knee for support, and let the back knee drop to the mat as you press further into the front knee to lengthen the stretch. Hold for three deep breaths, and straighten your back legs for a more active stretch. Hold for three breaths, and repeat on the other side.
- Move from a single to a full
From the low lunge, bring the back foot forward about a foot, with the toes facing forward, keeping the hands on the mat by the front foot. Hold for three long breaths, and step back into a full forward bend, lengthening your back and torso as you continually press your torso into your thighs. Repeat on the other side.
- Finish with a variation of the downward-facing dog pose
From the forward bend, walk your hands forward until you feel a stretch in the back of your legs but can keep your back straight and your arms fully extended. This is downward-facing dog. Now lift one leg, keeping the toes pointed downward and the hips square. Hold for three deep breaths, and repeat on the other side.