Apr 19, 2024, 11:40 AM IST

8 Yoga Exercises to Boost Joint Mobility

Emily Horn

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1. Cat-Cow Stretch (Marjaryasana and Bitilasana) 

This gentle flow between two poses helps increase flexibility and mobility in the spine. Start on your hands and knees, alternating between arching your back towards the ceiling (Cat) and lifting your head and tailbone towards the sky (Cow).

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2. Child's Pose (Balasana) 

A relaxing stretch that helps to open the hips, thighs, and ankles while elongating the spine. From a kneeling position, sit back on your heels, stretch your arms forward on the mat, and rest your forehead on the ground.

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3. Pigeon Pose (Eka Pada Rajakapotasana) 

Excellent for opening up the hip joints. Begin in a plank position, bring your right knee forward and let it rest behind your right wrist while extending your left leg back. Remain upright or lean forward to deepen the stretch.

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4. Cobra Pose (Bhujangasana) 

This pose strengthens the spine and opens the chest and shoulders. Lie on your stomach, place your hands under your shoulders, and gently lift your chest off the ground by straightening your arms.

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5. Bridge Pose (Setu Bandhasana) 

A great exercise for the spine and hip joints. Lie on your back with your knees bent and feet flat on the floor. Lift your hips up to create a straight line from your knees to your shoulders.

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6. Warrior II (Virabhadrasana II) 

This pose strengthens the legs and opens the hips and shoulders. Stand with your legs about 3-4 feet apart, turn your right foot out 90 degrees and bend your right knee over your ankle while your left leg remains straight.

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7. Seated Twist (Ardha Matsyendrasana) 

Twists are beneficial for spinal mobility. Sit on the floor with your legs straight, bend your right knee and place your right foot outside your left thigh. Twist your torso to the right, placing your right hand behind you for support.

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8. Standing Forward Bend (Uttanasana) 

This pose helps to stretch the spine and legs. Stand with your feet hip-width apart, exhale and bend forward from the hip joints, not from the waist. Let your head hang and root your feet into the ground.

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