I am having low flexibility and how can I do asanas?

Question

I have never done any workout and want to start yogasanas and pranayama. I have noticed that I am having very less flexibility can I do yogasanas and how?

Answer 1

Do only loosening exercises and sukshama vyayama as designed by Swami Dhirender Brahmachaari for the first 10 days and proceed to surya-namaskar for next few days, as per your capacity and then to asanas. If you have just started the yogic exercise, you should watch the video how should start yoga and minimise injuries., and my slideshare presentation on basics of yogasanas and pranayama.  Before you advance your practice of yogasanas, it is recommended that you should practice sukshama vyayama first for a couple of weeks. These are 48 exercises and you must not do all these at once. Divide these into number of groups for alternate days or three consecutive days so that these should not soar your muscles.  You may also take the guidance of a qualified yoga instructor or therapist to learn from.

You have to be natural and respect your limits. Simple stretch within the limit of beginner and full stretch of an yoga expert who have been doing for prolonged period have equal benefits. So, doubt that you may not be getting full advantage of full stretch must be removed. The only thing required is never to go beyond your limit and capacity. 

Comments

Great suggestion Gulshan Kumar.Client can also stand in Mountain pose against the wall, rooting feet down and lifting upper body from the waist upward.Shoulders and ears must have space.

---

Yes I agree the combination of yoga sukshama vyayama with mountain pose as suggested by you. We should also follow the most important sutra of Patanjali Yoga Sutras defining asana as Asanam Sthiram Sukham which means that asana is that wherein we are stable and comfortable physically as well as mentally. So, in case we are not able to maintain the posture completely, never mind. One should do it within his capacity and wherein he feels comfortable, otherwise, it should not serve the definition of asana and hence, cannot get the full benefits of asana meant for. So, one should not care of flexibility just be persistent with small small steps and after a long period of time, he will be able to establish in asana enough to the perfection.

Answer 2

https://www.youtube.com/watch?v=cvmV4dB5ouA

One warm up posture you start with is sitting on the ball in a very simple way. Put loud music on and try to punch while making fists with your hands. Your lower body is rooting on the ball and your upper body is helping to open your heart. Punching your fists adds energy. Practice every day 15 minutes. Reference video by Veena Grover RYT for example.