How can I improve my flexibility for yoga?
January 13, 2022 | 20,00 EUR | answered by Claudia Rothwiller
Dear Sports Medicine Doctor,
My name is Emma Ehrig and I have been practicing yoga for some time. I am very dedicated and passionate about it, but I feel like my flexibility is not improving as much as I would like. I would like to be able to achieve certain positions that I currently find difficult.
I am 30 years old, work in an office, and exercise regularly. I am healthy, have no pre-existing conditions, and eat a balanced diet. In yoga, I focus particularly on my breath and try to be mindful. However, I constantly come up against my limits when it comes to flexibility. I sometimes feel frustrated and wonder if I am doing something wrong or if there are specific exercises or techniques that could help me become more flexible.
I do yoga to strengthen my body, calm my mind, and improve my flexibility. I would like to know if there are specific stretching exercises that I can incorporate into my practice to target flexibility. Are there perhaps also specific dietary tips or other measures that could help me reach my goals faster?
I would be very grateful if you could provide me with some recommendations on how to improve my flexibility for yoga. I am motivated and willing to work hard to achieve my goals. Thank you in advance for your support.
Sincerely,
Emma Ehrig
Dear Emma Ehrig,
Thank you for your message and your interest in improving your flexibility in yoga. It's great to hear that you are so dedicated and passionate about it. Flexibility plays an important role in yoga as it allows you to better take certain positions and delve deeper into the asanas. However, it is important to understand that flexibility is a process that requires time, patience, and regular training.
First of all, it's good to know that you are healthy and balanced in your diet. A healthy diet can actually help improve your flexibility by reducing inflammation in the body and promoting muscle regeneration. Make sure to consume enough proteins, healthy fats, complex carbohydrates, vitamins, and minerals. Also, drink enough water to keep your body well-hydrated.
Regarding specific stretching exercises that can target and improve your flexibility, I recommend focusing on the main muscle groups that are particularly used in yoga. These include the legs, hips, spine, and shoulders. Stretching exercises such as downward dog, warrior I and II, cobra pose, and butterfly pose can help stretch these areas and improve your flexibility.
It's important that you perform the stretching exercises slowly and mindfully, without overexerting yourself or causing pain. Breathe deeply in and out while holding the stretches to relax the muscles and deepen the stretch. Repeat the exercises regularly, ideally daily or at least several times a week, to achieve long-term progress.
In addition to stretching exercises, regular yoga classes or workshops can also help improve your flexibility. An experienced yoga teacher can help improve your technique, provide individual tips, and support you in reaching your goals.
Overall, it's important to be patient and not put too much pressure on yourself. Every body is different and responds differently to training. Take time to listen to your body, be mindful, and enjoy the journey of improving your flexibility.
I hope these recommendations help you achieve your yoga goals. If you have any further questions or need assistance, I am happy to help.
Best regards,
Claudia Rothwiller, Sports Medicine Doctor
