Yoga for Flexibility

Along with physical fitness, flexibility is also a major component of mental fitness. One reason to increase flexibility is to reduce stress, improve stretching, better blood flow, less pain, reduce risk of injury, and prevent stiffness. Yoga is a mind-body therapy that is often recommended for treating not only a healthy body but also the flexibility that comes with it. Proper sequence of yoga for flexibility can make your body relaxed and flexible.

Practicing yoga for a few minutes a day can help you gain greater awareness of your body. And it is one of the best ways to increase flexibility in your back, hips, shoulders, core, neck, hamstrings, muscles and joints.

Read on to learn about the benefits of yoga for flexibility, 7 yoga postures to try, and tips for success.

Why is flexibility important? 

If you’re dealing with flexibility issue, yoga may be just beneficial to you. Take a look at some benefits of yoga for flexibility.

Actually, flexibility has a very deep impact on our body. It is very essential for the activities of our muscles. Tight, tense muscles can cause muscle strains and poor posture, leading to poor posture. This can cause many problems including back, neck and shoulder pain. Improving flexibility can help correct posture by allowing the muscles to lengthen and align properly.

Flexibility ensures that muscles can move through their full range of motion, allowing for smoother and more efficient movements.

Flexibility is an essential component of functional fitness, which focuses on improving the body’s ability to perform everyday tasks with ease and efficiency.

What Are The Best Yoga For Flexibility?

Try a relaxing yoga routine in your morning routine that will get you into the yoga groove. It reduces stress and stiffness on your body parts. As a result, there is less pain in your back, neck and shoulders.

Here are some yoga asanas to improve flexibility and make your body stronger. 

Head to Knee (Janu Sirsasana)

Janu Sirsasana helps to improve flexibility in the back, hips, and thighs. This asana is very helpful in strengthening Hip Flexors and increasing the strength of the body.

Steps For Head to Knee (Janu Sirsasana)

  • First of all, you need to sit in Dandasana (staff pose).
  • Now, Inhale and bend your right knee. bring the bottom of the right foot against the inner part of the left thigh.
  • Keep the right knee on the floor and pressed on the floor.
  • After that exhale and bring the torso slightly to the left and lifting the torso left.
  • Inhale, lift both hands above the head, pull it.
  • Keep the back relaxed.

Downward Facing Dog Pose (Adho Mukha Svanasana)

Downward Facing Dog pose is a quite popular standing yoga pose, which is a bit of inversion, that builds both the strength and flexibility of the body while stretching the entire body.

It is considered the most important posture of Hath yoga. also 7 steps of Surya Namaskar.

Steps For Downward Facing Dog Pose

  • Come on your hands and feet. Bring the body to the position of a table.
  • Exhale, lift the waist up. Make the v-shape inverted from your body while straightening your knees and elbows.
  • Press your palms to the ground, strengthen them with the help of your shoulders. Keeping the neck taut, make the ears touch with the arms.
  • Take long deep breaths, Keep your eyes on the navel.

Bow Pose (Dhanurasana)

This intermediate-level pose enhances flexibility while lengthening and stretching the spine. Its regular exercises flexibility the muscles of your core muscles, thighs, buttocks, stretches the hamstrings, it also cures back pain.

To Know more about Bow Pose (Dhanurasana): Click Here

Steps For Bow Pose (Dhanurasana)

  • Lying on the stomach, keep the distance between the buttocks in the legs and keep both hands directly on both sides of the body.
  • Fold the knees near the waist and hold the knee with your hands.
  • Inhaling raise the chest above the ground and pull the legs towards the waist.
  • Look in front. Taking long deep breaths, relax in the posture.
  • After 15-20 seconds, while exhaling, slowly bring the feet and chest back to the ground. Relax leaving the esophagus.

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Cow Face Pose (Gomukhasana)

Gomukhasana is a simple and easy yoga pose, and it can be quite tough for new practitioners since it needs immense flexibility. It increases limb flexibility for people, who are suffering from arthritis as well as joint problems.

Steps For Cow Face Pose (Gomukhasana)

  • First of all, sit with both legs spread forward and keep your hands in the side.
  • Then after turning the right leg from under the left thigh, place it on the ground near the left buttock.
  • Similarly, keeping the left foot from the knee bend over the right thigh and place it on the ground near the left buttock.
  • Now raise the right hand up and bend it from the elbow to the backside of the back.
  • After that, try to hold the fingers of the right hand by taking the left hand behind the back and bending it with the elbow.
  • Keep attention, the neck should be straight, and focus on Anahata-Chakra.
  • Repeat this by changing the position of the feet and hands.

Bound-angle Pose & Butterfly Pose (BaddhaKonasana)

Baddha Konasana is great for stretching the muscles. It helps increase the flexibility of the muscles in your core, glutes, buttock, chest, and legs.

Steps For Butterfly Pose (BaddhaKonasana)

  • First, sit in Dandasana (Staff Pose).
  • Breath out, and bend your knees as you pull your heels and bring the soles of your feet together, close to your pelvis.
  • Now, Push the outer edges of your feet firmly into the floor.
  • Hold both feet tightly with both hands. You can put your hands under your feet for support.
  • Your spine should be straight as much as possible.
  • You can also practice the pose by gently bouncing the legs up and down like butterfly wings.

Plow Pose (Halasana)

This intermediate level pose open up hips, shoulder, neck, and low back while also boosting flexibility in your spine and hamstring .

This yoga is the best posture for strengthening the muscles and arms of the stomach and back.

Steps For Plow Pose (Halasana)

  • First of all, lie on your back by laying yoga mats on the floor.
  • Now bring both feet up together. And keep both feet standing at an angle of 90 degrees.
  • This is a situation of Ardhalasana.
  •  Then, raise your hips and back from the floor with the help of your hands.
  • After this, while moving your feet above the head, bend at a 180-degree angle until your toes touch the floor.
  • Keep your eyes focused on the navel or nose.
  • Remove the hands from the waist and keep them straight on the ground. The palm will remain upwards.
  • Now press your chin into the pit of your throat. Place your hands on your back and support your back with elbows on the ground.

 Cobra Pose (Bhujangasana)

Bhujangasana stretches and strengthens the muscles along the spine, improving flexibility and mobility in the back. The pose opens up the chest and shoulders, releasing tension and increasing flexibility in these areas.

This asana is the 8th posture out of the 12 steps of Surya Namaskar

Steps For Cobra Pose (Bhujangasana)

  • Lie flat on the ground, keep the feet straight, keep the feet and ankles together.
  • Keep both hands equal to both shoulders, and keep both elbows close to the body.
  • Taking long breaths, slowly raise the forehead, then the chest, and later the stomach. Keep the navel on the ground.
  • Now with the support of both hands, lift the body up, pull it back towards the waist.
  • Breathing reflexively, look upwards, raising the neck.
  • Keep your eyes upwards.
  • This posture will complete when the head, neck, and chest above the waist of your body will rise like a snake’s fun.


Yoga offers a wide variety of benefits for both body and mind. It can help with your weight loss, increase bone density, boost immunity, improve cardiovascular fitness and your flexibility. It may also help reduce depression, irritability, and reduce stress.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional