7 Asanas to Melt Away Stiffness and Relieve Tight Muscles

7 Asanas to Melt Away Stiffness and Relieve Tight Muscles

Muscle stiffness is a very common complaint across all age groups and all activity levels. It may result from inactivity, overuse, poor posture, or even stress. Stiff muscles make the person ache or feel tight, generally limiting their overall range of motion.

Fortunately, there are many ways to fight stiffness and regain flexibility. Yoga provides a number of gentle yet effective poses that will help target certain muscle groups and really promote relaxation. Here are 7 asanas you can do to relieve stiff muscles and improve your overall well-being:

Tadasana (Mountain Pose): This foundational pose may seem simple, but actually it is the most important pose for teaching proper body alignment and engagement of the core. Stand tall, with your feet hip-width apart, toes pressing into the ground, and spine long. Press in for 5-10 breaths, breathing while keeping a neutral posture.

Marjariasana (Cat-Cow Pose): This is a dynamic pose that acts as a great way to warm up your spine. First, get onto your hands and knees. The wrists under the shoulders should be wide apart at shoulder width, while the knees are at hip width apart. On an inhale, arch your back, letting your belly drop toward the floor as you gaze upward. On an exhalation, round your back, lengthening through the neck and tucking your chin into your chest as you engage your core. Keep on flowing with these movements by breathing. Observe 5 to 10 repetitions.

Adho Mukha Svanasana (Downward-Facing Dog): Stretches and strengthens the whole body, primarily hamstrings, calves, and shoulders. First, get down on your hands and knees. Then, push the hips back while straightening the legs as much as you can, keeping the heels pushing down toward the floor and making a nice straight line from head to heels. Hold 5-10 breaths.

Balasana (Child’s Pose): This restorative pose gives a deep stretch to the back, hips, and thighs and helps in relaxation. Take a seat on your heels with your toes together and your knees apart at hip width. Rest your forehead to the ground, extending your arms out in front of you with your palms facing down. Breathe deeply, holding for as long as feels comfortable.

Anjaneyasana (Crescent Lunge): This lunge makes for such a great stretch into the quads, hip flexors, and groin. Step one leg back with a bent knee; then keep that front foot flat on the floor. Sink your hips back and reach your torso forward with length in your spine. Hold for 5-10 breaths on each side.

Salabhasana (Locust Pose): This asana deeply opens up your chest and shoulders, although it is actually a great back and abdominal strengthener. Lie down flat on your stomach with your legs directly behind you and arms at your sides. Inhale and raise your chest, head, and legs up off the ground. Keep your eyes Downward toward the ground while engaging your core strongly and holding for 5-10 breaths.

Anjaneyasana (Crescent Lunge): This is a mild twist and hence very useful in enhancing spinal mobility and releasing tension from the back and shoulders. The process: Lie on your back with your arms out to your sides. Bring your right knee forward toward your chest and twist your torso to the left without moving the left shoulder up. Look over your right shoulder and hold for 5-10 breaths. Repeat on the other side.

Keep in mind that these are but a few examples and there are many more asanas that can specify muscle groups. It’s important to listen to your body and modify these poses accordingly. Listening to your body and being properly aligned through a beginning class, or specifically taking instruction from an experienced yoga instructor, may be helpful if you have never tried it before.

Here are some more tips that may help you in your practice:

Warm up before you start, make some easy movements like arm circles and things, a bit of cardio.

Focus on breathing. Breathe deeply and exhale very slowly with the movement.

Don’t force any poses. Go slow and progress over time in your range.

Hold each pose for a comfortable breath count, usually 5-10 breaths.

Listen to your body and stop if you feel any pain.

Practice these asanas regularly, and with these tips, one will be able to relieve stiff muscles, improve on flexibility, and enhance overall well-being.