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In this fast moving world where one hardly gets time to hit the gym, we bring to you a complete yoga routine that you can follow to improve your flexibility.

Warm up routine

- Perform soft rhythmic jumps 50 timers.

- Swing the arms forward and backward powerfully 10 times.

- Circle the shoulders forward and backward 10 times.

- Twist the waist with arms open and stretched 5 times each side.

- Gently circle the knees, left and right sides, 5times each.

- Circle the ankles clockwise and anti clock wise with front sole pressed to the ground and heel raised- 5 times each.

Pranayama Routine

- Sit in comfortable relaxed position. Calm your mind and observe your thoughts.

- Perform Ujjayee for 5 minutes.

- Perform Ujjayee with Antara Kumbhaka (holding breath after inhaling) for 5 minutes.

- Perform Anuloma Viloma for 10 minutes.

Standing- asanas routine

Tadasana

Urdhva Tadasana

Vrikshasana

Santulanasana

Padangustasana

Trikonasana

Parivrtta Trikonasana

Parsvakonasana

Parivrtta Parsvakonsana

Ardha Chandrasana

Parivrtta Ardha Chandrasana

Utthita Hasta Padangustasana

Chakrasana 1

Utkatasana

Updasana

Floor-asanas routine

Chaduranga Dandasana

Urdhva Mukha Svanasana

Adho Mukha Svanasana

Malasana- Featured Asana

Baddha Konasana

Bharadwajasana

Gomukhasana

Cooling- down routine

Supta Padangustasana 1

Supta Padangustasana 2

Supta Padangustasana 3

Sarvangasana

Halasana

Setu Bandhasana

Urdhva Dhanurasana

Matsyasana

Shavasana- 5 mins

Sit in Padmasana for a count of 5 breaths, before leaving the mat.

Understanding flexibility

- Flexibility depends on the genetic composition of the body- like bone structure, muscle mass, excess fatty tissue, connective tissue, physical injury, etc.

- Age is another important factor which impacts flexibility.

- Excessive muscle mass (heavily built muscle) and excessive fatty tissue restricts flexibility as these interfere with complete range of movement.

- Flexibility in one area does not mean flexibility in all areas of the body. There are internal and external factors governing flexibility. A few are mentioned below

- Internal factors:Elasticity of muscle tissueAbility of the muscle to relaxTemperature in the joint (this mainly depends on atmospheric temperature)

- External factors:Climate Injuries (injured areas of the body take a long time to get back flexibility due to tissue damage)Limited flexibility due to insufficient water in the body

Depleted Chakras

While almost all the chakaras are depleted, the actual impact is on the nadis, which are less energised.

Disclaimer

Please make sure that all the asanas and Pranayama techniques have been taught to you by your yoga guru. A doctor's permission could be essential in some cases.

Courtesy: The Power of YogaBy Yamini Muthanna