Yoga for Flexibility
A collection of poses that progressively open the hamstrings, hips, shoulders, and spine. Flexibility improves gradually — hold each shape long enough to breathe into the stretch rather than forcing range.
Downward Facing Dog
Adho Mukha Svanasana
Hands and feet on the mat, hips lifted high to form an inverted V. Heels reach toward the floor, spine lengthens.
Half Split
Ardha Hanumanasana
From a low lunge, shift hips back over the rear knee and flex the front foot, folding forward over the extended front leg.
Pigeon Prep
Eka Pada Rajakapotasana Prep
From all fours or downward dog, bring one knee behind the wrist and extend the back leg, lowering the hips toward the mat. A gentler version of full pigeon.
Bound Angle Pose
Baddha Konasana
Seated with the soles of the feet together and knees opening out to the sides. Fold forward gently for a deeper stretch.
Seated Forward Fold
Paschimottanasana
Legs extended straight, fold the torso forward over the legs, hands reaching toward the feet.
Standing Forward Fold
Uttanasana
Hinge at the hips and fold forward over straight or softly bent legs, letting the crown of the head hang heavy.
Head-to-Knee Forward Fold
Janu Sirsasana
One leg extended, the other bent with foot to inner thigh. Fold forward over the straight leg.
Low Lunge
Anjaneyasana
From a high lunge, lower the back knee to the mat and sink the hips forward and down. Arms can stay lifted or hands frame the front foot.
Supine Twist
Lying on the back, hug one knee to the chest and let it fall across the body while the same-side arm extends out, shoulders grounding.
Triangle Pose
Utthita Trikonasana
Wide-legged stance, front leg straight, torso hinged sideways so the front hand reaches the shin or floor and the top arm extends to the sky.
Eagle Arms
Garudasana Arms
Cross one arm under the other at the elbows and wrap the forearms, lifting the elbows to shoulder height for a deep upper-back stretch.
Side Angle Pose
Utthita Parsvakonasana
From Warrior II, lower the front forearm to the thigh or hand to the floor, extending the top arm over the ear for a full side-body stretch.