Tight muscles could become a nightmare. You can not move freely, not executing simple tasks without suffering from aches, all that is due to tight muscles. 

For example, if you can't move freely and do your excises with a proper form, you will quit your workouts and not be able to lose weight.

Having a flexible body is  a very important asset to have. Either you are a runner, fitness enthusiast, or just a stay-at-home mom. The flexible body can endure frequent workouts, lowers the risk of getting injured and the overall proportional balanced body would be at its best.

Here is the best 7 yoga poses that you need to add at your daily life routine:


  • Sit on floor with knees bent, feet on floor about 12 inches in front of butt.
  • Interlace fingers behind hamstrings, pointing elbows out to sides.
  • Round back, tightening pelvic floor and pulling navel in toward spine; focus on your belly button with jaw pulled in. Inhale through your nose.
  • As you exhale, draw navel in even tighter and lift left leg, pushing left heel toward wall in front of you while pulling back with pinkie toe; at the same time, push down on right foot.
  • Return to start and repeat.
  • Do 5 reps; switch sides and repeat.

2.Modified Cobra

  • Lie facedown on the floor with thumbs directly under shoulders, legs extended with the tops of your feet on the floor.
  • Tighten your pelvic floor, and tuck hips downward as you squeeze your glutes.
  • Press shoulders down and away from ears.
  • Push through your thumbs and index fingers as you raise your chest toward the wall in front of you.
  • Relax and repeat.
  • Do 5 reps total.

3. Quadrupeds

  • Kneel on all fours with wrists aligned under shoulders and knees under hips, toes curled into floor.
  • Bring your forehead toward the floor and slide the pinkie edge of your left hand along the floor in front of you (keep your right palm flat on the floor).
  • Press shoulders down away from your ears and squeeze your glutes.
  • Return to starting position by pushing down on your right palm and sliding your left hand back toward your shoulders.
  • Do 5 reps; switch sides and repeat.

4.Forearm Plank

  • Begin on all fours with your forearms parallel to one another and shoulder-width apart on the floor. 
  • Curl your toes under and step both feet back until your legs are straight and hip-width apart. Stack your shoulders directly over your elbows. 
  • Your shoulders, hips, and heels should all be in one straight line. Keep your front ribs in and tailbone extending toward your heels. 
  • Gaze slightly past your fingertips.

5. Dolphin With One-Leg Lift

  • Begin on all fours. Place your forearms on the mat, shoulder-width apart. 
  • Curl your toes under and lift your hips up. Straighten your legs and walk as far as you can toward your hands, keeping your shoulders directly over your elbows. 
  • Relax your neck and gaze just slightly forward. 
  • Lift one leg high, spread your toes, then repeat on the other side.

6.Side Plank I (Vasisthasana)

  • Begin in Plank. Bring your left palm to the center of your mat and roll onto the outer edge of your left foot. 
  • Stack your right foot on top of your left. 
  • Press deeply into your left palm to bring your shoulder away from your earlobe, and stack your right shoulder directly above your left. 
  • Engage your obliques by lifting and stacking your hips. 
  • Extend your right arm straight up, and gaze sideways or upward. 
  • Repeat on the opposite side.

7.Arching Three-Legged Dog

Its an advanced move, but with time the strength will come and you will be able to do it easily.
  • From Relaxed Down Dog, step both feet together so your big toes are touching. Keeping the left heel on the mat, raise your right leg in the air coming into Three-Legged Dog, and then bend the knee. Actively squeeze your right heel in toward your hip, lifting the knee high.
  • Lift your head up and turn to look over your left shoulder, arching the spine. Think about drawing your head and foot toward each other (if your spine is extremely flexible, your foot and head will touch).
  • Hold here for five breaths, keeping the belly still and breathing into the chest.





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