Table of ContentsView AllTable of ContentsPosesWhen to Expect ResultsHow to Get StartedSafety Tips

Table of ContentsView All

View All

Table of Contents

Poses

When to Expect Results

How to Get Started

Safety Tips

Yoga can help boost flexibility.Poses that stretch the major muscle groups, such as those in the legs, arms, hips, and spine, can help you stay mobile.

Flexibilityis a key element of good physical health. However, as people age, flexibility decreases, which can lead to pain, injury, postural changes, and difficulty with daily activities like walking.Establishing and maintaining flexibility has many benefits. People who remain flexible have fewer difficulties with daily activities and experience an increased quality of life.

Range of motion(how far you can move a joint in any direction) increases with flexibility. An increased range of motion is associated with fewer injuries, decreased pain, and stronger muscles, which can lead to better performance.

1. Intense Side Stretch (Parsvottanasana)

massimo colombo / Getty Images

Master Yoga woman doing poses on mat in the home gym, Intense Side Stretch Pose

Intense side stretch is a stretch for the back andhamstrings. The hamstrings are the muscles at the back of your thighs. True to this stretch’s name, it can be intense. Many people may find it difficult to fold forward in this position. Modifications can help you ease into the stretch.

Instructions:

Modifications:

Place your hands on a table or chair as you fold forward. You can also place blocks under your hands if they are too close to the ground.

2. Cat-Cow

skynesher / Getty Images

woman doing exercises in cat pose at Yoga studio

Cat-cow is a gentle stretch for the back that creates mobility in the spine.

3. Eye of the Needle Pose

filmstudio / Getty Images

Young woman practicing eye of the needle pose yoga at home in her living room.

Eye of the needle pose is a stretch for the hips andglutes(the muscles of your buttocks).It can help counteract the effects ofsitting all day.

If the stretch is too intense when drawing the thigh toward your chest, simply leave your foot on the ground.

4. Downward-Facing Dog

Mireya Acierto / Getty Images

woman does a downward facing dog pose in a yoga studio

Downward-facing dog, or down dog, is a stretch for the back of the body—the spine, lower back, hamstrings, and calves. It can help wake up the body.

If the stretch is too intense in the back of the legs, bend your knees.

5. Head to Knee (Janu Sirsasana)

woman doing poses on mat in the home gym, pose Janu Sirsasana

A stretch for the backs of the legs and the back, head to knee is a great seated stretch that can easily be adjusted.

For some people, sitting up tall might be enough of a stretch. If so, stay seated.

6. Low Lunge

Daniel de la Hoz / Getty Images

woman doing low lunge yoga pose at home

Low lunge is a stretch for the fronts of the legs and hips. It can add flexibility to thehip flexors, the muscles located in the front of your hip and thigh. These muscles stabilize the hip and pull the thigh and torso together.

For help with balance and to ease the stretch, keep your hands on the ground or on blocks. Place a pillow under the knee on the ground for added comfort on the back knee.

7. Wide-Angle Seated Forward Bend

Jomkwan / Getty Images

woman practice yoga Wide-Angle Seated Forward Bend yoga pose

If sitting up tall is enough of a stretch, you can stay there and breathe instead of folding forward. Some might find that sitting tall against a wall makes this stretch more accessible.

8. Cow Face Pose

Kilito Chan / Getty Images

woman practicing yoga in a yoga studio, cow face pose

Cow face pose is a stretch for the entire body that focuses on the hips, shoulders, arms, thighs, and back.

Some people might find that stretching both the arms and legs at once is too intense to start. If so, try doing one stretch and then the other. Set up the legs, and walk the hands forward as you fold forward. Then, put your arms into position and sit up tall.

If you can’t clasp your hands behind the your back, you can place a strap or towel between them and hold onto that instead.

9. Plow Pose

Olha Dobosh / 500px / Getty Images

Portrait of beautiful young woman practicing yoga, plow pose

Plow pose is a great stretch for the spine, shoulders, and backs of the legs.

10. Bow Pose

Dimple Bhati / Getty Images

woman doing Bow, Dhanurasana yoga pose in garden

Bow pose stretches the hip flexors.

11. Half Lord of the Fishes Pose

Juan Algar / Getty Images

woman meditating in Half Lord of Fishes pose

Half lord of the fishes pose is a spinal twist to stretch the back and hips.

Place a block under your back hand to help you sit up taller.

How Long Does It Take to Improve Flexibility?

The time it takes to see anoticeable improvement in flexibilitydepends on your starting point. For people newer to a stretch routine, it may take several weeks.Those already stretching regularly or who lead an active lifestyle may notice changes more quickly.

No matter where you begin, improving flexibility takes consistency. Finding a routine that you can do regularly is key. You do not need to invest a ton of time. Participating in yoga-based stretching three times a week for 10 weeks has been shown to significantly improve flexibility.

Stretching daily for 10 minutes has also been shown to lead to better flexibility.

Pick a few poses to start with. If you’re unsure where to begin, try taking a few deep breaths to clear your mind and check in with how your body feels. You might notice that your back or hips feel tight. If so, you can choose stretches focusing on those areas.

Over time, your yoga stretching can become more well-rounded, hitting all the areas of the body.

Whilestretchinghas many benefits, there are some things to keep in mind to stay safe and prevent injury, such as:

Summary

Flexibility is a key element of good health. Benefits of flexibility include increased range of motion, decreased injuries, improved quality of life, less pain, and better performance. A regularyoga practicethat focuses on stretching can help boost flexibility. Poses that stretch the back, arms, legs, hips, and spine can help you stay mobile.

Being consistent with the poses is important to seeing results. To start a yoga routine, find a clear and safe space to stretch and gather the necessary props. Remember these safety tips as you stretch: Start slowly, find a stretch that does not cause pain, and modify as needed.

8 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Polsgrove MJ, Eggleston BM, Lockyer RJ.Impact of 10-weeks of yoga practice on flexibility and balance of college athletes.Int J Yoga. 2016;9(1):27-34. doi:10.4103/0973-6131.171710La Greca S, Rapali M, Ciaprini G, Russo L, Vinciguerra MG, Di Giminiani R.Acute and chronic effects of supervised flexibility training in older adults: a comparison of two different conditioning programs.Int J Environ Res Public Health. 2022;19(24):16974. doi:10.3390/ijerph192416974Afonso J, Ramirez-Campillo R, Moscão J, et al.Strength training versus stretching for improving range of motion: a systematic review and meta-analysis.Healthcare (Basel). 2021;9(4):427. doi:10.3390/healthcare9040427George Watts.Eye of the needle.Boston University.Six reasons to practice downward dog.MedlinePlus.Hip flexor strain—aftercare.Warneke K, Wirth K, Keiner M, Schiemann S.Improvements in flexibility depend on stretching duration.Int J Exerc Sci. 2023;16(4):83-94.American Heart Association.Flexibility exercise (stretching).

8 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Polsgrove MJ, Eggleston BM, Lockyer RJ.Impact of 10-weeks of yoga practice on flexibility and balance of college athletes.Int J Yoga. 2016;9(1):27-34. doi:10.4103/0973-6131.171710La Greca S, Rapali M, Ciaprini G, Russo L, Vinciguerra MG, Di Giminiani R.Acute and chronic effects of supervised flexibility training in older adults: a comparison of two different conditioning programs.Int J Environ Res Public Health. 2022;19(24):16974. doi:10.3390/ijerph192416974Afonso J, Ramirez-Campillo R, Moscão J, et al.Strength training versus stretching for improving range of motion: a systematic review and meta-analysis.Healthcare (Basel). 2021;9(4):427. doi:10.3390/healthcare9040427George Watts.Eye of the needle.Boston University.Six reasons to practice downward dog.MedlinePlus.Hip flexor strain—aftercare.Warneke K, Wirth K, Keiner M, Schiemann S.Improvements in flexibility depend on stretching duration.Int J Exerc Sci. 2023;16(4):83-94.American Heart Association.Flexibility exercise (stretching).

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Polsgrove MJ, Eggleston BM, Lockyer RJ.Impact of 10-weeks of yoga practice on flexibility and balance of college athletes.Int J Yoga. 2016;9(1):27-34. doi:10.4103/0973-6131.171710La Greca S, Rapali M, Ciaprini G, Russo L, Vinciguerra MG, Di Giminiani R.Acute and chronic effects of supervised flexibility training in older adults: a comparison of two different conditioning programs.Int J Environ Res Public Health. 2022;19(24):16974. doi:10.3390/ijerph192416974Afonso J, Ramirez-Campillo R, Moscão J, et al.Strength training versus stretching for improving range of motion: a systematic review and meta-analysis.Healthcare (Basel). 2021;9(4):427. doi:10.3390/healthcare9040427George Watts.Eye of the needle.Boston University.Six reasons to practice downward dog.MedlinePlus.Hip flexor strain—aftercare.Warneke K, Wirth K, Keiner M, Schiemann S.Improvements in flexibility depend on stretching duration.Int J Exerc Sci. 2023;16(4):83-94.American Heart Association.Flexibility exercise (stretching).

Polsgrove MJ, Eggleston BM, Lockyer RJ.Impact of 10-weeks of yoga practice on flexibility and balance of college athletes.Int J Yoga. 2016;9(1):27-34. doi:10.4103/0973-6131.171710

La Greca S, Rapali M, Ciaprini G, Russo L, Vinciguerra MG, Di Giminiani R.Acute and chronic effects of supervised flexibility training in older adults: a comparison of two different conditioning programs.Int J Environ Res Public Health. 2022;19(24):16974. doi:10.3390/ijerph192416974

Afonso J, Ramirez-Campillo R, Moscão J, et al.Strength training versus stretching for improving range of motion: a systematic review and meta-analysis.Healthcare (Basel). 2021;9(4):427. doi:10.3390/healthcare9040427

George Watts.Eye of the needle.

Boston University.Six reasons to practice downward dog.

MedlinePlus.Hip flexor strain—aftercare.

Warneke K, Wirth K, Keiner M, Schiemann S.Improvements in flexibility depend on stretching duration.Int J Exerc Sci. 2023;16(4):83-94.

American Heart Association.Flexibility exercise (stretching).

Meet Our Medical Expert Board

Share Feedback

Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit

Was this page helpful?

Thanks for your feedback!

What is your feedback?OtherHelpfulReport an ErrorSubmit

What is your feedback?