If you wanna increase flexibility level and strength quickly while your Yoga Training then just follow One time in a week you must devote your time for yogic massage of your body. All parts of the body should be thoroughly massaged with sunflower oil.
            The best time for massage is in the morning after the sunrise. Apply oil on your palms and rub your body slowly and steadily so the oil gets obsorved. Start massaging your body from the souls of feet. Massage your legs and thighs upwards. massaging should always done comfortably and carefully in the same direction in which the veins carry impure blood. Massage your abdomen clockwise and anti clockwise around the navel. Chest should be massaged starting from below towards the direction of the shoulders. The waist and back should be massaged in th upward.
For the massage of the upper limbs start from the waist and rub your arms up to shoulders. Massage your neck ,face and head. Also massage urino genital organs.
Take a good bath about half and hour after the massage.

Benefits - It speeds up the circulation of blood and thus helps in supplying pure blood to every part of the body. It makes the skin soft and healthy. Massage of the vertebral column is very useful for the nervous system. Muscles and nerves become more flexible.

Namaste All,