Explore by goal
Explore yoga poses that encourage comfortable range of motion through the hips, hamstrings, shoulders, spine and other commonly tight areas. Use the instructions and modifications to work gradually rather than forcing a deeper stretch.
The poses below share this goal classification, but a useful practice still needs an appropriate order, level and pace. Use the pose guides for modifications and safety notes, or let the Practice Builder arrange a complete sequence.
Wide-Legged Forward Fold opens into the backs of the legs and the inner hips while also asking for steady feet and a clear hip hinge. It can be a useful standing fold when you want more space than a narrow stance gives.
Yogic Sleep Pose is an advanced supine leg-behind-head posture that asks for very open hips and hamstrings, plus a neck and spine that can stay easy under pressure. It is usually approached gradually rather than treated as a shape to pull yourself into.
Wheel Pose is a strong full backbend done from the floor. It asks for shoulder opening, leg drive, spinal extension and wrist tolerance, so it usually works best after preparation and with a lower option available.
Wide-Angle Seated Forward Fold opens the legs into a broad straddle and adds a forward hinge from the hips. It can stretch the inner leg line and hamstrings while asking for an upright, steady spine rather than a collapsed reach.
Tortoise Pose is a deep seated forward bend with the arms threaded under the legs. It asks for plenty of hip opening and hamstring length, but it works better when you enter gradually and keep the spine long rather than forcing your way down.
Standing Split is a one-legged forward fold that asks for balance, hamstring length and clear work through the standing hip. It does not need to become a full split shape to be useful.
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.
Standing Yoga Mudra is a simple standing fold with the hands joined behind the back. It brings together a mild shoulder opening, a lift across the chest and a forward hinge from the hips. The shape does not need to be deep to be useful.
Side Lunge Pose is a wide-legged lateral squat that works into the hips, inner thighs and ankles while asking the bent leg to carry some clear strength. It is often more manageable when you treat it as a moderate side shift rather than trying to drop to the floor.
Sleeping Pigeon is a folded version of Pigeon that brings more weight into the front hip and outer glute. It can feel quite strong, so it helps to set the legs carefully and let the fold be modest rather than chasing the floor.
Learn how pose order changes a complete session in How Yoga Sequencing Works. If you are learning a particular pose, use the Pose Progression Explorer to find preparation and possible next steps.