Pose collection · 12 poses
Yoga poses for flexibility
Flexibility is not one quality. Your hamstrings can be tight while your shoulders move freely, and your hips can open in one direction and resist in another. A useful flexibility practice works the whole body, a little at a time, instead of forcing one stretch deeper.
These twelve poses cover the hamstrings, hips, spine, and shoulders. Hold each one long enough for the stretch to soften, breathe slowly, and remember that range comes from regular practice, not from pushing hard on any single day.
By Fayeed Pawaskar · Open any pose for full steps, a form checklist, and common mistakes
- Cat-cowYoga · Beginner
1. Cat-cow
Marjaryasana-Bitilasana
Warms up the spine before deeper stretches. Move slowly and let each movement take a full breath.
How to do it → 
Yoga · Beginner2. Downward facing dog
Adho Mukha Svanasana
Lengthens the hamstrings, calves, and shoulders together. Keep the knees bent until the spine can stay long.
How to do it →
Yoga · Beginner3. Low lunge
Anjaneyasana
Opens the hip flexors, which tighten from sitting and limit many other poses. Keep the front knee over the ankle.
How to do it →
Yoga · Intermediate4. Lizard pose
Utthan Pristhasana
A deeper hip opener for the inner thigh and front hip. Use blocks under the hands and lower the back knee as needed.
How to do it →- Triangle poseYoga · Beginner
5. Triangle pose
Utthita Trikonasana
Stretches the side body and the back of the front leg. Rest the lower hand on the shin or a block rather than reaching for the floor.
How to do it → - Pyramid poseYoga · Beginner
6. Pyramid pose
Parsvottanasana
A focused hamstring stretch with a long spine. Hinge from the hips and let the fold come slowly.
How to do it → 
Yoga · Beginner7. Standing forward fold
Uttanasana
Lets gravity help the hamstrings and lower back release. Bend the knees generously and let the head hang heavy.
How to do it →
Yoga · Beginner8. Head to knee pose
Janu Sirsasana
A seated hamstring stretch one leg at a time. Sit on a folded blanket and fold from the hips rather than rounding the back.
How to do it →- Butterfly poseYoga · Beginner
9. Butterfly pose
Baddha Konasana
Opens the inner thighs and hips. Sit on a cushion so the knees can drop without strain.
How to do it → - Pigeon poseYoga · Intermediate
10. Pigeon pose
Eka Pada Rajakapotasana
A deep outer hip and glute stretch. Reclined figure four is a gentler swap if the front knee complains.
How to do it → - Thread the needleYoga · Beginner
11. Thread the needle
Parsva Balasana
Rotates the upper back and stretches the back of the shoulder. Let the turn come from the ribs.
How to do it → - Supine twistYoga · Beginner
12. Supine twist
Supta Matsyendrasana
Releases the spine and outer hips at the end of practice. Keep both shoulders on the floor.
How to do it →
Put it together
A 20-minute flexibility routine: warm up with cat-cow and downward dog. Step into low lunge and lizard pose on each side, then stand for triangle and pyramid pose on each side. Fold into standing forward fold, then sit for head to knee pose on each side and butterfly pose. Move to pigeon or reclined figure four on each side, then thread the needle. Finish with supine twist. Hold the deeper stretches for 30 to 60 seconds while breathing slowly.
Questions about this collection
How long does it take to get flexible with yoga?
Many people notice a difference within three to four weeks of practicing several times a week. Bigger changes take months. Regular, moderate practice works better than occasional intense sessions.
How long should I hold a stretch for flexibility?
Thirty to sixty seconds is a common range for deeper stretches. Breathe slowly and let the stretch soften rather than pushing further.
Can you become flexible at any age?
Most people can improve their range of motion at any age with regular practice. Progress may be slower later in life, so be patient and work within a comfortable range.
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