7 Yoga Poses for Flexibility

Staying physically flexible is great for overall health and well-being. Flexibility also contributes to balance and muscle recovery, especially if you're active or exercise regularly.

Health Benefits of Flexibility

Yoga is known for helping people stay flexible, but what are the benefits of improved flexibility?

Greater Range of Motion and Joint Health

Flexibility helpsincrease the range of motion in your joints and muscles. This allows for more fluid movement and can make daily activities—like bending, reaching and walking—easier and more efficient. Maintaining range of motion is especially importantas you age, as flexibility exercisescan help protect joints from stiffness.

Improved Injury Prevention and Pain Relief

Regular stretching and flexibility exercises appear tohelp prevent injury by reducing muscle stiffness and increasing the resilience of muscles and joints. What’s more, maintaining flexibilityover the long term may help alleviate common forms of musculoskeletal pain. For example, tight hamstringshave been linked to lower back pain, and stretching thehamstrings and quads may help ease knee pain.

Reduced Muscle Tension and Muscle Imbalance

Stretching releases muscle tension, which often builds up from stress, sitting too much or physical activity. This can help you feel more relaxed, calm and less tense throughout the day.

Over time, tight muscles can lead tomuscle imbalances, where certain muscle groups become stronger or tighter than others. This imbalance can cause misalignments or increased strain on specific body parts. Regular stretching and flexibility exercises help to keep muscles balanced and aligned, promoting overall body symmetry and reducing the risk of chronic injury.

Improved Balance, Coordination and Posture

Tight muscles can also lead to poor posture; for example, tight hip flexors, hamstrings or back muscles can lead to slumping or a forward-leaning posture. Greater flexibilityhelps release tight muscles and allows the body to align more naturally. Improved posture reduces the risk of chronic pain in areas like the lower back, shoulders and neck.

What’s more, flexibility exercises that engage the core and improve stabilitycan enhance balance and coordination. This is particularly important as we age, since improved balance helps prevent falls and injuries.

Greater Relaxation and Mental Health

Flexibility exercises promote relaxation, which calms the body’sstress response. Stretching and flexibility exercises can trigger the release ofendorphins, the body's natural painkillers and mood enhancers. This leads to an overall sense of well-being and relaxation after a flexibility routine.

In addition, taking the time to stretch and focus on your body’s movement can serve as a mental break from a busy, fast-paced life, contributing to better overall mental health.

Better Circulation and Breathing

Stretching encourages blood flow to your muscles, which canpromote better circulation throughout the body. Better circulation helps deliver oxygen and nutrients to tissues while also aiding in the removal of waste products like carbon dioxide and lactic acid. This can contribute to muscle recovery after exercise.

Certain flexibility exercises—particularly those involving the chest and rib cage—can improve lung capacity and breathing efficiency. Stretching these areas encourages deeper, fuller breaths, which can enhance respiratory function and increase oxygen flow to the body.

Seven Yoga Poses That Can Help You Stay Flexible

Yoga is excellent for maintaining flexibility and provides other benefits as well. Here are poses that you should do on a regular basis to help maintain flexibility.

Cat/Cow

This dynamic movement stretches and strengthens the spine, helps release tension and encourages relaxation.

1. Get onto all fours, shoulders above wrists and hips above ankles; your back should be in a neutral position.
2. Go into Cow Pose by inhaling and simultaneously lifting your bottom while pressing your chest forward, letting the abdomen sink towards the floor, gazing straight ahead. Don’t hunch your shoulders.
3. Go into Cat Pose by exhaling and rounding your spine while tucking in your tailbone, releasing your head towards the floor (don’t force your chin to your chest).
4. Go back and forth between the two poses for up to 10 breaths.

Reclining Hand to Big Toe

This pose can help with tight hamstrings and strengthen core muscles while also supporting healthy blood pressure levels.

1. Lie on your back with your legs extended. Point your feet and lift your kneecaps, then press your heels into the ground and firm your pelvis.
2. Put your hands on top of your thighs and press into them. Let your shoulders roll forward.
3. Exhale and lift your right leg. Reach up and hold onto your big toe with your first two fingers.
4. Hold for five breaths before releasing and repeating on the other side. 

Cobra

This pose enhances flexibility in the hip flexors, legs and spine, and may help relieve low back pain. It also stretches the chest, shoulders and abs while strengthening the arms.

1. Lie on your stomach, then place your hands under your shoulders with your elbows pointing straight back, close to your sides. Spread your fingers wide.
2. Slowly raise your torso and head, supporting yourself on your hands; most of your weight should be in the palms. The arms should be bent at the elbows. Keep your navel pressed to the floor.
3. Arch your neck slightly backwards and look up, then press your toes into the floor before extending them out.
4. Hold 5–10 seconds before lowering your torso.

Seated Wide Angle Forward Bend

This post stretches the hamstrings and inner thighs while strengthening the spine and opening the hips and back of the body. It also increases pelvic blood flow in addition to boosting energy levels and improving leg flexibility.

1. Sit upright, spreading legs wide apart and pressing the backs of your legs into the floor. Knees and toes should point toward the sky.
2. Inhale and lengthen your torso. Exhale and lean forward from your hips, walking your fingers forward as far as you can. Don’t arch your back. 
3. Hold for 10 breaths. With every inhale, lengthen your torso; with every exhale, extend the chest farther forward as you lower down.
4. Slowly walk your hands back toward your body as you come out of the pose.

Downward Facing Dog

One of the most widely recognized and practiced poses in yoga, Down Dog stretches and strengthens multiple parts of the body while enhancing flexibility and improving posture. It also improves balance and coordination, and helps with post-exercise recovery.

1. Get down on all fours, hips directly over your knees and hands slightly ahead of your shoulders.
2. Spread your hands and turn your toes inward then lift your knees off the floor.
3. At first, keep your knees bent and your heels slightly raised. Afterward, straighten your spine, but be careful not to do a backbend.
4. Press the bases of your index fingers into the floor before flattening your shoulder blades and drawing them towards your tailbone (don’t let your head hang down).
5. Stay in the pose for three long breaths, then come out of the pose by bending your knees and bringing them back to the floor.

Triangle

This powerful standing pose is a foundational posture that stretches and opens the chest, hips, legs and spine while strengthening the legs, core and upper body. Triangle also stretches and strengthens the side body, promotes better posture and improves balance and stability.

1. Start in Mountain Pose: Standing tall, feet together and firmly rooted into the mat, arms at your side with fingers reaching towards the ground.
2. Step your feet wide and turn the right foot to form a 90° angle with the left foot, which should turn slightly inward. The right heel should intersect with the left arch.
3. Extend your arms parallel to the floor. Inhale, then exhale while reaching your right arm down towards the floor and shifting your hips to the left.
4. Place your right hand on either the floor (or a block) by the right ankle or on your shin. Extend your left arm up, fingers spread.
5. Inhale as you turn your head to gaze up at your fingertips. Hold for up to five breaths, then come up and repeat on the other side.

Forward Fold

This pose deeply stretches and lengthens your hamstrings and calves while opening the hips, improving spinal flexibility and reducing tension in the lower back. It can also relieve tension in the neck and shoulders.

1. Stand with your feet next to each other and your hands on your hips.
2. Bend forward from the hip joints as you exhale, and draw your torso to open the space between the sternum and thighs.
3. Bring your fingertips or palms to the backs of your ankles, with your knees as straight as possible (don’t lock them). If you can’t do that, cross the forearms and hold your elbows.
4. As you continue to breathe, lengthen and lift the front of your torso to get more fully into the forward bend. Allow your head to hang between your shoulder blades.
5. Remain in this pose for 30–60 seconds. As you come back up, bring your hands to your hips and press the tailbone down and into the pelvis.