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Yoga for Flexibility

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Yoga for Flexibility

This playbook describes a series of yoga poses and practices to enhance flexibility and relaxation. It is designed to guide beginners through starting a yoga routine that includes tips for safe practice and mindfulness techniques.

Step 1: Preparation

Set up a quiet, comfortable space with a yoga mat or towel. Wear loose, comfortable clothing, and remove shoes and socks. Ensure you have enough room to move freely in all directions.

Step 2: Warm-Up

Begin with 5-10 minutes of gentle stretching to warm up your muscles. Focus on breathing deeply and preparing your body and mind for the yoga session.

Step 3: Foundation Poses

Start with foundational yoga poses, such as Mountain Pose (Tadasana) and Downward-Facing Dog (Adho Mukha Svanasana), holding each pose for several breaths.

Step 4: Flexibility Series

Move through a series of flexibility-enhancing poses like Forward Bend (Uttanasana), Cobra Pose (Bhujangasana), and Child&#x27;s Pose (Balasana), focusing on gentle stretching and maintaining each pose for 5-10 breaths.

Step 5: Balance Practices

Include balance-focused poses such as Tree Pose (Vrikshasana) and Warrior III (Virabhadrasana III) to improve stability and core strength, holding for several breaths on each side.

Step 6: Mindfulness

Incorporate mindfulness by paying attention to your breath, thoughts, and sensations. Practice deep breathing or meditation in poses like Lotus (Padmasana) or Corpse Pose (Savasana) for 5-10 minutes.

Step 7: Cool Down

Gradually wind down the session with gentler stretches and poses. End with Savasana, lying on your back with palms facing up and feet falling open, for total relaxation for 5-10 minutes.

Step 8: Reflect

After completing the session, take some time to reflect on your practice, acknowledge your body&#x27;s work, and set intentions for the rest of your day.


General Notes

Safety Tips

Avoid straining or forcing your body into any poses. Listen to your body&#x27;s limits and modify poses as needed. Stay hydrated and avoid eating a heavy meal at least one hour prior to practicing.

Consistency

For the best results, aim to practice yoga regularly, at least 2-3 times a week. Allow your flexibility and comfort with poses to increase gradually over time.

Instructor Guidance

If possible, consider taking classes with a certified yoga instructor to ensure you&#x27;re performing poses correctly and to reduce the risk of injury.