Top 5 yoga poses for flexibility

Yoga physically conditions the body while promoting mental relaxation. There are many benefits to yoga, one of the most important benefits being flexibility.

Dancers and athletes, alike, participate in yoga to increase their flexibility, which in turn makes them agile and powerful.
But yoga isn't just for professional sports persons, and flexibility isn't just a performance-related requirement. Anyone looking to increase their flexibility for better musculature and joint health can consider yoga. Here are the top yoga poses for better flexibility to get you started!

Crane pose
Bakasana is also known as the Crane Pose. The Crane Pose increases flexibility in the upper back and chest. It takes practice to fully master any yoga pose so beginners should take things slowly and focus on the correct positioning of the body to accomplish this pose. To perform this pose, squat down keeping the feet flat on the floor. Separate your knees just slightly more than shoulder-width apart. Lean your torso forward while placing your hands on the floor with the back of your arms against your shins. Take a deep breath and slowly lean forward beginning to place the weight of your body on the back of your arms. Lift up your feet as stability increases in supporting your body on your arms.

Salutation seal
Anjali Mudra, also known as Salutation Seal, is a yoga pose that Increases flexibility in the hands, fingers, arms and wrists. Sit with your legs bent inward, a pose known as butterfly or Indian-style. Place the palms of your hands together with your thumbs resting on the chest. Your hands should rest firmly on each other but should be neutral. Be sure that one hand is not dominating the other and that everything remains equal. Bow your head down towards your thumbs. Lift your chest upward and bring your shoulders down.

Upward facing dog
Urdhva Mukha Svanasana is the Upward-Facing Dog pose. Upward-Facing Dog is designed to increase flexibility in the large muscles of the back and in the spine. To perform this pose, start by laying flat on the floor, face down, with the tops of your feet pressed towards the floor. Place your hands at the side of your waist and bend your elbows, ensuring that your arms are bent perpendicular to the floor. Keeping your hands in the same position with your feet still on the floor, straighten your arms lifting your torso and the hips straight off the floor. Keep the your feet, legs and hips in a straight line. Take care to hold a firm pose but don't harden the muscles; this actually places additional pressure on the back.

Head to knee forward bend
The head-to-knee forward bend targets the hamstring muscles and your lower back to increase the flexibility of these areas. You may also feel a stretch in your neck and calves. To perform the pose, sit on the floor with your right leg straight in front of you and your left knee bent. The left knee rests on the floor, and your left foot is placed against your right inner thigh. This stretches and opens the hips of the left side. Then, bend forward and reach both arms along the floor and toward your right foot. Pull your toes back to stretch your calf. Relax your neck down toward your leg and place your forhead on your shin if you can. Repeat on the other side.

Sphinx pose
The sphinx pose is a gentle exercise for your lower back, chest and shoulders. It is a predecessor to the popular cobra and upward facing dog poses. The sphinx pose resembles its name. To do the pose, lie on your belly with your legs straight behind you. Place your forearms on the floor with your elbows in line with your shoulders and slowly raise your head and chest off the floor. The stomach remains down and your back curves as you lift up. Look straight ahead and pull your shoulders down and back to open your chest.