10 Yoga Poses for Increasing Flexibility and Range of Motion
Downward-Facing Dog (Adho Mukha Svanasana): Begin on your hands and knees, and then lift your hips up and back while straightening your arms and legs. Hold for several deep breaths, focusing on lengthening your spine and hamstrings.
Cobra Pose (Bhujangasana): Lie face down on the floor with your hands under your shoulders. Push into your hands to lift your chest and shoulders off the floor, keeping your elbows close to your sides. Hold for a few breaths before releasing back down.
Seated Forward Bend (Paschimottanasana): Sit on the floor with your legs straight out in front of you. Reach your arms forward and fold over your legs, reaching for your feet or ankles. Hold for several deep breaths while focusing on lengthening your spine.
Standing Forward Bend (Uttanasana): Stand with your feet hip-distance apart and fold forward, reaching for the floor or your ankles. Keep your knees slightly bent and focus on lengthening your spine.
Triangle Pose (Trikonasana): Stand with your feet wide apart and turn your left foot out to the side. Reach your left arm down to your left shin or ankle and reach your right arm up towards the ceiling. Hold for several deep breaths before switching sides.
Warrior II Pose (Virabhadrasana II): Stand with your feet wide apart and turn your left foot out to the side. Bend your left knee and reach your arms out to the sides, with your gaze focused over your left hand. Hold for several deep breaths before switching sides.
Garland Pose (Malasana): Squat down with your feet close together and your heels on the floor. Bring your palms together in front of your heart and use your elbows to press your knees open. Hold for several deep breaths.
Pigeon Pose (Eka Pada Rajakapotasana): Begin on all fours and bring your right knee forward, placing it behind your right wrist. Extend your left leg back and sink down into the stretch, focusing on lengthening your hip flexors. Hold for several deep breaths before switching sides.
Camel Pose (Ustrasana): Kneel on the floor with your hands on your lower back. Lean back, arching your spine and reaching your hands towards your heels. Hold for several deep breaths while focusing on opening your chest and hip flexors.
Bridge Pose (Setu Bandha Sarvangasana): Lie on your back with your knees bent and feet flat on the floor. Lift your hips up towards the ceiling, pressing down through your feet and shoulders. Hold for several deep breaths before releasing back down.
Yoga for Flexibility: Best Poses to Stretch and Improve Mobility
Yoga is an excellent way to improve flexibility and mobility. Here are some of the best yoga poses for increasing flexibility:
Downward-Facing Dog (Adho Mukha Svanasana) – Stretches the hamstrings, calves, and spine.
Standing Forward Bend (Uttanasana) – Stretches the hamstrings, calves, and hips.
Low Lunge (Anjaneyasana) – Stretches the hip flexors, quadriceps, and hamstrings.
Cobra Pose (Bhujangasana) – Stretches the chest, shoulders, and spine.
Pigeon Pose (Eka Pada Rajakapotasana) – Stretches the hip flexors, glutes, and outer thighs.
Seated Forward Bend (Paschimottanasana) – Stretches the hamstrings, spine, and shoulders.
Triangle Pose (Trikonasana) – Stretches the hips, hamstrings, and chest.
Garland Pose (Malasana) – Stretches the hips, groin, and ankles.
Extended Triangle Pose (Utthita Trikonasana) – Stretches the hamstrings, hips, and spine.
Lizard Pose (Utthan Pristhasana) – Stretches the hip flexors, quadriceps, and hamstrings.
Remember to breathe deeply and slowly as you move through these poses to deepen the stretch and increase flexibility.
Yoga Flow for Flexibility: Poses to Improve Flexibility and Joint Health
Here is a yoga flow sequence that incorporates poses to help improve flexibility and joint health:
Downward-Facing Dog (Adho Mukha Svanasana): Start in a tabletop position on your hands and knees, then lift your hips up and back to create an inverted V-shape with your body. Press your hands and feet firmly into the ground and lengthen through your spine, stretching your hamstrings and calves.
Warrior II (Virabhadrasana II): From downward-facing dog, step your right foot forward between your hands and rise up to a lunge position. Turn your left foot out to the side and bend your right knee, stacking it directly over your ankle. Stretch your arms out to the sides and gaze over your right hand.
Triangle Pose (Trikonasana): Straighten your right leg and reach your right hand down to your shin or the floor, as you lift your left arm up towards the ceiling. Rotate your chest open and gaze up towards your left hand. This pose stretches the hamstrings, hips, and shoulders.
Garland Pose (Malasana): Come back to a standing position and step your feet wider than hip-width apart. Turn your toes out slightly and squat down, bringing your hands together at your heart center. Use your elbows to press your knees out to the sides and lengthen through your spine.
Wide-Legged Forward Fold (Prasarita Padottanasana): From garland pose, straighten your legs and fold forward, bringing your hands to the ground or a block. Relax your head and neck and breathe deeply as you stretch the hamstrings and lower back.
Butterfly Pose (Baddha Konasana): Sit on the ground and bring the soles of your feet together, allowing your knees to fall open to the sides. Sit up tall and gently press your knees down towards the ground, stretching the inner thighs and groin.
Seated Forward Fold (Paschimottanasana): Stretch your legs out in front of you and reach your arms up towards the ceiling. Fold forward from your hips, reaching for your toes or ankles. Keep your spine long and breathe deeply as you stretch the hamstrings and lower back.
Cobra Pose (Bhujangasana): Lie on your stomach with your hands under your shoulders and elbows close to your sides. Press into your hands and lift your chest off the ground, keeping your shoulders relaxed down your back. This pose stretches the spine, chest, and shoulders.
Pigeon Pose (Eka Pada Rajakapotasana): From a tabletop position, bring your right knee forward and place it behind your right wrist. Extend your left leg behind you and come down onto your forearms or a block, stretching the hips and groin.
Seated Twist (Ardha Matsyendrasana): Sit with your legs extended out in front of you and cross your right foot over your left thigh. Place your left hand on your right knee and twist towards the right, using your right hand for support behind your back. This pose helps to improve spinal mobility and digestion.
Hold each pose for 5-10 deep breaths, moving slowly and mindfully. Repeat on the opposite side where applicable.
