Yoga and meditation
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Exercise 1 Butterfly

We sit on the mat and spread our legs to the sides. Buttocks firmly pressed to the floor

• Position 1 - it is difficult for you to spread your knees apart, and it is difficult for you to press your feet together
• Position 2 - you spread your knees to the sides, but you can’t put them on the mat, and your feet are already better in contact with each other
• Position 3 - you can put your knees on the floor, your feet touch each other and you are comfortable in this position for at least 5-7 seconds

Exercise 2 Tilt sitting to straight legs
We raise our hands up, the back is straight, the legs are even and firmly pressed to the floor, the buttocks do not tear off the floor. We lean forward, try to press the stomach to the hips and reach out with our toes

• Position 1 - palms rest on the hips
• Position 2 - palms lie below the knees on the shins
• Position 3 - you manage to reach your toes with your palms and you are comfortable in this position for at least 5-7 seconds

Exercise 3 Standing tilt to straight legs
We stand up, the feet are firmly pressed to the floor, the back is straight. We try to bend down to the floor in the maximum amplitude for ourselves

• Position 1 - palms rest on the hips
• Position 2 - palms lie below the knees on the shins
• Position 3 - you manage to put your palms on the mat and you are comfortable in this position for at least 5-7 seconds

Exercise 4 Cross bend of both hands behind each other
In a standing position, we try to cross our arms behind us in the maximum amplitude for ourselves. Repeat the exercise by changing the position of the hands

• Position 1 - you cannot touch the fingers of both hands to each other
• Position 2 - you can touch with your fingertips
• Position 3 - you are able to wrap your palm around the opposite hand

* Perform alternately with each hand

Exercise 5 Forward Lunge
We become a lunge, the back is straight, the angle in the leg is 90 degrees

• Position 1 - put your hands on your knee
• Position 2 - palms down
• Position 3 - you can to lie on your hands without lifting your foot from the floor

*Change legs

Exercise 6 Half steps forward with arms outstretched
We approach the free wall, spread our arms to the sides and press our fingers to the surface of the wall. Without lifting your fingers, take half steps forward

• Position 1 - 1 half step
• Position 2 - 2 half steps
• Position 3 - you are able to take 3 or more half steps

Now let's count the points!

Each Position 1 is one point, each position 2 is two points and each position 3 is three points, respectively
*In exercises 4 and 5, two positions of the hands are considered (4 - left and right) and two positions of the legs (5 - right lunge and left lunge)

You can score Minimum points 8 points, Maximum 24 points

1-8 points - a level that is definitely worth to increase

9-16 points - middle level of flexibility

17-24 points - a good level of flexibility (but there is no limit to perfection :))

Of course! We all started from somewhere. And flexibility is no exception. This is what we can get. Subject to the desire to become more flexible and enjoy the process.

Yes, yes, and yes! If you commit yourself to regular exercise, even for 15-20 minutes 2-3 times a week, you will be able to have quality stretching and flexibility at any age. Age is only a number in your passport that you pay attention to.

You can start exercising without any equipment. Everything you need can be built from improvised things: books, a blanket, pillows. For maximum comfort, you will need comfortable workout clothes, an expander / belt, yoga mat, yoga cubes. A mat will be enough for your start.

Yes, stretching improves circulation and metabolism. Your muscles are saturated with oxygen, which actively helps burn calories. In addition, stretching is an excellent prevention of varicose veins and helps to remove excess fluid from the body. Tones muscles and reduces cellulite. Stretching exercises also help get rid of diastasis.

In my experience, 2-3 times (not more often) will be enough. If you exercise more often, the opposite effect may happen and you will have muscle soreness.

Every pregnant woman should definitely consult with her doctor before starting a stretching program. If you were allowed or had a sports lifestyle before pregnancy, you can start stretching. In this case, you take full responsibility for your health.

If you have pain during exercise, hernia, joint disease, etc., consult your doctor or good manual therapist. Only a doctor or therapist can tell you which stretching exercises you should not do.

Men tend to be more prone to tight muscles and lack of elasticity in the ligaments. Therefore, in my opinion, flexibility for a man is very important.