Fact Checked

Yoga for Flexibility: 9 Yoga Poses to Improve Flexibility



Story At-A-Glance
  • Yoga is universally known to be a practice that soothes the mind, body, and soul.
  • One of its other great benefits is that it can make you more flexible.
  • Yoga can improve your mobility and strength and help you to let go of some of the physical tension you build while exercising.
  • It’s not necessary to be flexible already to do yoga. This practice will enhance your ability to move, and the more you do it, the more strength you will gain. Yoga becomes easier over time as you become more limber.
  • This article will discuss yoga for flexibility and teach you ten ideal yoga poses.

Flexibility and Why We Need It

Flexible muscles are capable of reaching their full range of motion, which makes our general movement easier. This prevents you from getting injured as easily because your body can handle more stress. A flexible muscle is also much less likely to have an imbalance, which can lead to damage.

Being flexible also decreases the risk of developing aches and pains in your body, like your back. Also, it lessens the possibility of having sore muscles. This is because they are looser and more flexible, thus less prone to damage. They are also less likely to develop painful cramps.

According to the Mayo Clinic, flexibility can help your muscles to work better and provide the joints with complete range of motion. This makes it easier to carry out your day to day activities, since motions like bending and reaching will be possible. It may also elevate your ability to exercise, since you can stretch, move, and bend more easily.

Flexibility improves our sense of balance. It also enhances posture because it can resolve muscle pain. This is one of the biggest causes of poor posture. According to Harvard Health Publishing, slouching can lead to issues like heartburn, incontinence, and back and neck pain. It’s certainly worth learning how to increase flexibility.

Yoga and Flexibility

Yoga for flexibility increases your physical strength, as it involves a lot of moving and body lifting. It also greatly enhances flexibility, as it includes so much stretching. Flexibility is the ability to move your muscles through the complete range of movement easily. 

Over time, we lose some of this ability by not being active enough. Yoga for flexibility can improve your range of motion so that you are able to stretch more easily and do exercises that you found difficult previously. In addition, it improves your coordination. If you have difficulty with balance, doing yoga on a regular basis can correct this problem.

The mobility that you gain from doing yoga for flexibility will make it a lot easier for you to carry out physical movements. It will enable you to move freely without pain or restraints.

Yoga for flexibility will also help you with balance and movement in your everyday life. It can improve your reaction time in day-to-day activities, such as driving a car. A study published in Activities, Adaptation, and Aging[1] found that being more physically flexible led to improved driving skills.

Yoga and flexibility

10 Yoga Poses That Can Make You More Flexible

If you’re looking for a way to become more flexible, join our beginner yoga routine and learn a few key poses that could lead to a more limber you. Here are the best yoga moves for increasing flexibility.

1. Downward Facing Dog

This famous pose can especially stretch the calves and hamstrings. You begin on your hands and knees with your knees a little bit behind your hips. Then you curl your toes under and lift your knees off the floor. Now straighten your legs, so your buttocks are facing the ceiling. One at a time, pedal your feet. Take 5 breaths, while pressing down on the palms of your hands.

2. Crescent Lunge

This pose uses all of the body’s muscles. It begins in Downward Facing Dog. You move your right foot forward so that it’s inside your right hand. At this point, you move your left knee down to the mat. Take 5 deep breaths in and out and then switch sides.

Lift your arms over your head and take a deep breath. Move your shoulders in the opposite direction from your ears. If you want to stretch your hips more, move your knee forward. To stretch your quads more, raise your left heel towards your left glute. Hold for 3-5 breaths, then switch to the other side.

3. Half Moon Pose

This yoga for flexibility is great for improving balance. It begins from Downward Facing Dog, by stepping your right foot inside your right hand. Move your right hand a few inches while keeping your knee relaxed. 

Put your left hand on your left hip and lift your left foot off the ground, while straightening your right leg. At that point, put your left hip over your right hip and move your left leg parallel to the floor. Then lift your arm up and open up your chest on the left side. Look up towards your fingers and take deep breaths. Now do the other side.

4. Pyramid Pose

This yoga for flexibility strengthens the hamstrings. Begin in Downward Facing Dog and move your right foot into your right hand. Then move your left foot forward a few inches and to the left a few inches. Move your left heel so that your toes are at about 45 degrees. At this point, you should straighten both of your legs and lift up your hips. Make sure to keep your hands on the floor. Slowly inhale and exhale 5 times, then do the other side.

Pyramid yoga pose

5. Cow Face Pose

For this pose, you begin sitting down. Put your right knee on top of your left knee at your midline, and have your feet pointing towards the opposite buttock. Then lift your right arm up high and bend the elbow so that your left hand is reaching towards the center of your back. 

Your hands should meet behind your back and you can hold them. If you can’t, try moving your head towards your right arm. Inhale and exhale at least 5 times, then repeat on the other side.

6. Half Lord of the Fishes Pose

In this pose, you begin with your legs crossed and your right leg out front. Move your right foot to outside your right thigh, keeping your right knee up and your right sole on the floor. Then move your left foot to the outside of your right buttock, keeping your left foot on the floor. 

Take a deep breath and then twist to the right with your right hand behind you and your left elbow outside of your right knee. Press down on your left hand and press your right foot into the mat. Look towards the right and take deep breaths in and out, then switch to the other side.

7. Standing Forward Fold

If you’re wondering how to increase flexibility, this yoga pose is it. Also, it’s very easy to carry out. You can do this either with your feet together or a few inches apart. Place your hands on your hips. Now, bend your knees a little and slowly move forward. Your head should hang loose, and your arms should be relaxed and pointing towards the mat. Inhale and exhale 5 times. Then roll up into a standing position.

8. Half Splits Pose

This pose stretches your hamstrings and hips. It’s the move you learn before you do the splits. It begins in “TableTop Position”, where you have your arms on the mat with your fingers splayed out, your back flat to the ceiling, and your knees bent with your feet facing outward. 

Now put your right foot between your palms. Straighten your right leg gently, and at the same time, move your hips back. Keep your hips lifted above your left knee. Now inhale and exhale 5 times, and then switch sides.

9. Lizard Pose

If you want to know how to increase flexibility, try the lizard pose. This position stretches your quads, hamstrings, and hip flexors. Start on your hands and knees, in the Tabletop Position. Now move your right foot to the outside of your right hand. Both palms should stay inside your right foot while you extend your left leg outward. Take a deep breath in and out and do this 5 times, then do the other side.

Flexibility and Its Advantages

  • Being more flexible can improve your mood, making you more positive and less stressed.
  • It can reduce the chance of having a heart attack or stroke by making the arteries less stiff.
  • It resolves pain in the muscles and joints, which leads to greater flexibility and mobility.
  • Flexibility can improve your sense of balance.
  • It can elevate your athletic performance because being flexible makes it easier to stretch.
  • Flexibility helps to prevent injuries to the muscles as well as back problems.
  • It greatly improves your posture, which can protect you from developing health problems.

Flexibility and its advantages

The Final Word

Yoga is considered to be a physical activity, which improves your flexibility and physical strength. It’s also a practice that can enhance the mind and spirit. If you’ve never engaged in this practice, try a beginner yoga routine to get your feet wet. Yoga can improve your full range of motion, enhance your coordination and balance, increase your response time, and give you better posture. It can also prevent you from getting injured easily.

If you were wondering how to increase flexibility, now you have the answer. Yoga will make you more limber, and it could also lead to emotional benefits like lower stress and anxiety levels. Consider signing up for a yoga class, and you’ll be on your way to a more flexible life.

View More


Get the latest in healthy living, nutrition & fitness, mental wellbeing, beauty & skincare, and more, straight to your inbox!



Your Privacy is important to us

Disclaimer: The content published on our website is to inform and educate the reader only and is not a substitute for professional medical advice from your doctor or other health care provider. If you have a specific health question or concern you must consult with a qualified medical professional and in the case of an emergency, immediately contact your local emergency services. The publishers of this website and the content take no responsibility for any detrimental health issues or injuries that result from following advice found in articles, reports/overviews, or other content on our website. All opinions expressed on this website are the opinions of the owners of this website. Many products and services featured on this native advertising site are selected by our editors which means we may get paid commissions on many products purchased through links to retailer sites via native advertising, this is disclosed throughout all relevant pages of the site. All trademarks, registered trademarks, and service marks mentioned on this site are the property of their respective owners. © 2022. All Rights Reserved.


All Health Web Magazine content is thoroughly reviewed and/or fact-checked by a team of health industry experts to ensure accuracy.

In keeping with our strict quality guidelines, we only cite academic research institutions, established health journals, or peer-reviewed studies in our content. You will be able to find links to these sources by clicking the numbers in parentheses (1, 2, etc.) that appear throughout our content.

At no time do we advise any of our readers to use any of our content as a substitute for a one-on-one consultation with a doctor or healthcare professional.

We invite you to contact us regarding any inaccuracies, information that is out of date or any otherwise questionable content that you find on our sites via our feedback form.