15 Best & Easy Yoga Poses for Flexibility

The benefits of practicing yoga are many and have been described in countless texts and websites. Yoga is found to be a great way to build mental and physical strength. Though this technique has roots in the Asian culture especially in India, its popularity has traversed distances and reached across the globe. Apart from providing muscle strength and body relaxation yoga techniques are well known to increase flexibility. Today we will discuss the best yoga poses for flexibility.

Yoga and Flexibility

Yoga has been proven to enhance the flexibility of the user by working on many core-muscle groups. The yoga poses are safe and convenient ways to strengthen the major muscles in the body. The duration and variety of these poses would help the person to take care of 3 A’s:

• Alignment – the precise way of doing a pose so that the risks are minimized.
• Attention – the aspect of feeling each motion to the fullest.
• Awareness – while doing yoga, one is completely involved in the present accentuated by the breathing exercises.

There is a misconception that one must be naturally flexible to undergo yoga training. However, flexibility is to be developed over time with these routines. It is important in maintaining a fit and healthy body (1) (2).

Some of the reasons why instructors highlight increasing flexibility are:

• Reduces the chances of muscle injury.
• It helps to release the tension.
• It is a way to relax the mind.
• Improves sleep.
• There is an overall increase in the well-being of the person (3).

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Yoga Poses for Flexibility

Yoga is a technique that has immense benefits in several body functions. As mentioned above flexibility is one such factor affected positively with the right yoga postures. Outlined below are some yoga poses that will help you in enhancing your flexibility.

1. Big Toe Pose or Padangusthasana

This pose will help to develop the core muscles in the body.

How to do

1. Stand upright keeping the feet apart and bend forward from the hip joint by exhaling deeply.
2. Wrap the toes with index and middle fingers and press the toes on the fingers.
3. Inhale and lift the torso and straighten the elbows.
4. Lift the sternum as high as possible and for the next inhalations lift the torso strongly.
5. Lastly, bend the elbows to the outside and pull the toes and lower them in a forward bend.
6. Hold the pose for a minute and release your toes. Keeping the hands-on-hips, inhale and stand straight up.

Benefits

This pose helps to lengthen and strengthen the calves and hamstrings. People have found this pose to aid in digestion, functions of liver and kidneys, and in mitigating symptoms of menopause.

Precautions

Those with injuries in the neck and the lower back area are recommended not to perform this pose. It might cause pain and discomfort.

2.Cat-Cow pose or Bitilasana Marjaryasana

The Cat-cow pose is considered to be an important asana for enhancing core flexibility. It is an easy yoga asana and can be performed by anyone except people suffering from spine, neck, back-related serious health issues (4).

How to do

1. Go on all fours with the wrists beneath the shoulders and knees behind the hips.
2. Inhale and allow the belly to fall towards the floor.
3. Make sure to raise the chest and chin while the belly touches the floor.
4. Now exhale and press your hands to round your spine toward the ceiling and tuck your chin into the chest.
5. Hold the pose for a minute and release.

Benefits

This pose helps to enhance the mobility and flexibility of the core, neck, shoulders, and spine.

Precautions

Do not attempt this pose if there is discomfort in the neck, shoulders, or back.

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3. Low lunge or Anjaneyasana

It is one of the basic poses that is ideal for all levels of yoga practitioners.

How to do

1. Kneel on the left knee and place the right foot flat on the ground by bending the right knee.
2. Stretch the spine and lengthen out the crown of the head.
3. Now gently lift your torso and arms along with pushing into the right hip.
4. Hold the position for 30 seconds and relax. Repeat the same with the other leg.

Benefits

This pose is beneficial in providing proper stretch to your back, opening the hips, and enhancing muscle strength & flexibility.

Precautions

Do not attempt this pose if there is discomfort in the neck, shoulders, or back.

4. Cow Face Pose or Gomukhasana

This is another pose that applies to all levels of yoga practice. It focuses mainly on the upper body and arm flexibility.

How to do

1. Sit in a comfortable position and lengthen the spine (keep the back straight).
2. Extend the arm overhead and bend the elbow to point the fingers along the spine.
3. Using your right hand, gently move the left elbow further down the spine.
4. Hold the position for 30 seconds and release. Repeat by switching the arms.

Benefits

This pose improves the flexibility of the chest and arms.

Precautions

It is recommended to avoid this pose if you have respiratory problems or neck pain.

5. Bow Pose or Dhanurasana

It is a highly beneficial asana that helps to stretch the abdominal, arm, shoulder, and thigh muscles.

How to do

1. Lie on the stomach with your arm along the body.
2. Now bend your knees slowly and try to reach the outside of your ankles with your hands.
3. Lift your shoulders and chest from the floor as much as possible and keep your head looking forward while taking long, deep breaths.
4. Hold the position for 30 seconds and release. Repeat 2 times.

Benefits

Bow pose helps to increase the flexibility of muscles in the back, chest, glutes, and legs.

Precautions

It is not recommended for those with pain in the neck, shoulders, or back.

6. Head to the Knee or Janu Sirsasana

It is considered to improve the flexibility of the back and hamstring muscles.

How to do

1. Sit comfortably on the ground and extend your right leg.
2. Now, press the left foot on the inside of the right thigh and raise your hands overhead with a deep inhalation.
3. While exhaling, bend and fold forward to the right leg.
4. Hold the outstretched foot with your hands and hold this position for 1 to 2 minutes. Repeat with the opposite leg.

Benefits

This pose helps to improve the flexibility of the back, hips, and thighs. It helps to reduce stress and enhance blood flow to the abdomen.

Precautions

Do not attempt this pose if there is discomfort in the hips or back.

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7. Plough Pose or Halasana

This is meant for the intermediate level of yoga practice. It is advisable to perform this yoga asana in the supervision of your yoga teacher.

How to do

1. Lie on the back with palms pressing into the floor on the sides.
2. Raise your legs 90 degrees upwards and try to bring the legs over the head.
3. Support the lower back with your hands by placing them on either side of the spine.
4. Hold the pose for 2 minutes and relax. Repeat 2 times.

Benefits

This pose helps to relax and reduce the tension in the neck, shoulder, and spine muscles.

Precautions

This pose should be avoided if you face problems with the neck, digestion, or blood pressure.

8. Wide-Angled Seated Forward Bend or Upavistha Konasana

It is a common pose followed by most of the athletes and dancers to relieve tension on the muscles.

How to do

1. Sit on the floor with your legs wide open and extend your arms over your head.
2. Slowly hinge your hips forward and walk your hands forward towards the feet.
3. Maintain this pose for 2 minutes and relax.

Benefits

This pose helps to improve the flexibility and strength of hamstrings and calves.

Precautions

Take care to avoid overstretching of the muscles in the calves.

9. Intense side stretch or Parsvottanasana

This pose is considered to improve the flexibility of your back muscles.

How to do

1. Stand with your left foot on the front and the toes at a slight angle.
2. Place your hands on hips and bend your torso forward allowing the chin to reach the chest.
3. Drop your hands on the side towards the floor and hold this position for 2 minutes.
4. Relax and switch the position of legs and repeat the pose.

Benefits

This pose will be highly helpful in stretching the spine, hips, and legs. Also, it helps to maintain posture and balance along with aiding digestion.

Precautions

Do not attempt this pose if there is discomfort in backbone, hip-joint or thighs

10. Downward Facing Dog or Adho Mukha Svanasana

It is an easy asana that can benefit the core muscles in the body.

How to do

1. Come in knees and hands on the floor. Keep the knees slightly behind the hips.
2. Lift your knees from the floor and lift your seat to the ceiling by straightening the legs.
3. Pedal your feet one at a time and take deep breaths.
4. Maintain this position for 5 breaths and relax.

Benefits

This pose helps in improving the flexibility of hamstrings and calves.

Precautions

Make sure not to hurt the knees in the process.

11. Half-Moon Pose or Ardha Chandrasana

This pose helps to maintain balance and improves overall flexibility.

How to do

1. From downward-facing-dog pose step your right foot inside of the right hand.
2. Take your right hand forward and come up on your right fingertips.
3. Bring the left hand on the hip and lift the left foot off parallel to the ground.
4. Lift the left arm of the ceiling and open the chest to the left side and gaze at the left fingertips.
5. Hold the pose for 5 breaths and relax. Repeat on the other side.

Benefits

It is a great way to open the hamstrings, hips, ribs, chest, and improve their flexibility.

Precautions

Those with back pain, neck pain, etc. should not try this pose.

12. Garland pose or Malasana

This is a variant of squatting which was a habit we have. It is one of the simplest yoga for flexibility. It is one of the best yoga poses for constipation.

How to do

1. Stand with feet about 12 inches apart.
2. Turn the toes out and bend your knees.
3. Place the elbows on the inside of the knees and gently push the knees apart.

Benefits

It helps to strengthen the core muscles especially the hamstrings, calves, and gluteal.

Precautions

Do not perform this pose if you have back pain.

13. Reclined Hand to Big Toe Pose or Supta Padangusthasana

This is a great way to relax and stretch the muscles.

How to do

1. Lie on the back and bending your knees so that the feet are flat on the floor.
2. Hug your right knee by bringing it towards the chest and extend the right leg up toward the ceiling.
3. Flex both feet and keep a hand on the left thigh.
4. Keep the hip on the floor and hold this pose for 10 breaths; repeat with the opposite leg.

Benefits

This pose helps to relax and stretch groins, hips, hamstrings, calves.

Precautions

Do not perform this pose if you have back pain.

14. Eye of the Needle pose or Sucirandhrasana

It is a great pose to stretch the core muscles.

How to do

1. Lie on the back with knees bent facing upward (i.e. foot soles on the floor).
2. Keep the right ankle on the left thigh and lift your left foot.
3. Try to bring it towards the chest and bring the right hand through the gap between the legs to hold the back of the left thigh.
4. Bring the left knee to the chest and hold this pose for 5 breaths. Relax and switch the legs.

Benefits

This is a great way to improve the flexibility of hip flexors.

Precautions

Do not perform this pose if you have back pain.

15. Half lord of the fishes pose or Ardha Matsyendrasana

This is a type of passive stretching that helps the person to relax and stretch the upper body. It is a simple yoga for flexibility.

How to do

1. Sit cross-legged with right leg in front.
2. Bring the right foot to the outside of the left thigh and keep the right knee up and sole flat on the floor.
3. Push your left foot to the outer right buttock.
4. Inhale and raise your arm and bring the right hand behind you on the floor and left elbow to the right knee.
5. Press the right foot on the mat and hold this position for 5 to 10 breaths. Repeat on the opposite side.

Benefits

This is a great way to relax the lower body and strengthen the calves and glutes.

Precautions

Those with back problems should not try this pose.

All these yoga asanas for flexibility when practiced regularly over a period of time improves flexibility and overall health.