12 asanas to develop flexibility

 Get on your knees, hips together. Spread your feet a distance slightly more than the width of the pelvis.

1. Virasana

Get on all fours. Keep your hands strictly shoulder-width apart and rest them completely on the floor.  

2. Adho Mukha Svanasana

Stand in the center of the mat and spread your feet approximately 130 cm apart. 

3. Virabhadrasana I. 

Put your palms together behind your back and move them as high as possible along the spine. 

4. Parshvottanasana

The feet are firmly pressed to the floor, the knees are straightened. 

5. Parivritta Trikonasana .

Stand sideways on the mat and spread your legs 90-130 cm apart.  

6. Virabhadrasana II

Bend your right leg and place your right palm on the floor under your shoulder in front of your foot. 

7. Ardha Chandrasana

 Stand up straight. Bend your leg at the knee and pull it towards your chest. 

8. Utthita Hasta Padangushthasana II

With an inhalation, place your hands on your waist and spread your legs as wide as possible, comfortably. 

9. Prasarita Padottanasana

Stand up straight. Take a step forward with your right foot and lower your left knee to the floor. 

10. Anjaneyasana

Bring your legs together and straighten them. Rest your palms on the floor and stretch your spine up as much as possible. 

12. Pashchimottanasana