Ready-made practice

Yoga for Flexibility

A simple 15-minute practice using poses from the LearnYoga.net library.

Move at a comfortable pace and use the individual pose guides whenever you need setup, modification or safety details. The suggested timing is flexible. Pause, shorten or skip a pose when that serves your practice better.

Your sequence

1. Step 1 of 7Mountain Pose

   128 sec

   Mountain Pose is a simple standing shape that teaches how to organise your weight, legs, pelvis and spine with attention. It often looks easy from the outside, but small changes in the feet and ribs can make the whole pose feel steadier and lighter.

   Transition: Move comfortably into the next pose.

2. Step 2 of 7Standing Forward Fold

   128 sec

   Standing Forward Fold is a simple fold from the hips that can gently lengthen the back of the legs and invite the upper body to quieten. It works well with bent knees, blocks, or hands on a chair, so the shape can be adjusted to suit different bodies and comfortable ranges.

   Transition: Move comfortably into the next pose.

3. Step 3 of 7Low Lunge

   128 sec

   Low Lunge is a simple kneeling lunge that opens the front of the back hip while asking the front leg to steady the shape. It is often used to prepare for standing poses, lunges and backbends.

   Transition: Move comfortably into the next pose.

4. Step 4 of 7Half Splits Pose

   128 sec

   Half Splits is a kneeling hamstring stretch with one leg extended forward and the hips moving back. It can be quite direct, so a smaller range often feels clearer and steadier than trying to fold deeply.

   Transition: Move comfortably into the next pose.

5. Step 5 of 7Seated Forward Fold

   128 sec

   Seated Forward Fold is a simple-looking pose that asks for patience more than force. A small bend in the knees and a clear lift through the front of the spine often make the fold more useful and more comfortable.

   Transition: Move comfortably into the next pose.

6. Step 6 of 7Reclining Hand-to-Big-Toe Pose

   128 sec

   Reclining Hand-to-Big-Toe Pose is a floor-based hamstring stretch that lets you work on leg length and pelvic steadiness without balancing. It is often easier to organise than a standing fold because the floor supports the spine.

   Transition: Move comfortably into the next pose.

7. Step 7 of 7Corpse Pose

   128 sec

   Corpse Pose is a quiet resting position done lying on your back. It gives your practice a clear ending and lets the body settle after effort without asking for a big stretch or shape.

   Transition: Move comfortably into the next pose.

Adjusting the routine

You do not need to complete every pose exactly as listed. Open a pose guide when you need a modification, prop option, contraindication note or a clearer explanation of the setup. If one pose is not suitable today, use a related easier option where the relationship data provides one, or skip it and continue when the next transition makes sense.

Easier related options found in this sequence

Half Standing Forward FoldMountain PoseKneeling Crescent PoseHalf Splits PoseChild's PoseLow Lunge

For a wider view, use the Pose Progression Explorer or build a different practice around your available time and goal.