Explore by goal

Yoga Poses for Flexibility

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.

Side view of Splits Pose with the front leg extended forward and the back leg reaching behind.

Splits Pose

Hanumanasana

Splits Pose is a deep front-to-back leg position that asks for length through the front hamstring and the back hip flexors and quadriceps. It usually works best with props, patience and a smaller range than people expect.

Person seated in Square Pose with one shin stacked above the other and spine upright

Square Pose

Svastikasana Variation

Square Pose is a seated cross-legged hip opener where the shins move toward a stacked, square shape. It can be a steady way to explore the outer hips, but it works best when you sit high enough to keep the knees and ankles comfortable.

Person practising Seated Side Stretch with one leg extended wide, torso bending gently toward that leg and top arm reaching overhead.

Seated Side Stretch

Parsva Upavistha Konasana

Seated Side Stretch is a wide-legged seated pose with a side bend toward one leg. It asks for length through both sides of the waist more than a deep collapse, and it can be practised gently with the lower hand on the shin, floor or a prop.

Side view of Seated Forward Fold with legs extended and torso folding forward from the hips.

Seated Forward Fold

Paschimottanasana

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.

Front view of Shoelace Pose with knees stacked and seated upright on the floor.

Shoelace Pose

Gomukhasana Legs

Shoelace Pose is a seated outer-hip stretch with the knees stacked one over the other. It can create a clear sensation in the glutes and outer hips, but the shape does not need to look neat or symmetrical to be useful.

Person practising Revolved Head-to-Knee Pose with one leg extended, one knee bent, and the torso side-bending over the straight leg.

Revolved Head-to-Knee Pose

Parivrtta Janu Sirsasana

Revolved Head-to-Knee Pose combines a wide-legged seat, one bent knee, a side bend and a gentle twist. It can create a clear stretch through the side waist and inner leg, but it usually works better when you aim for length and breath rather than trying to pull the head to the knee.

Person practising Revolved Triangle Pose in a standing twist with one hand to the floor and the other arm reaching upward.

Revolved Triangle Pose

Parivrtta Trikonasana

Revolved Triangle is a standing twist with a narrow base, so it asks for steadiness as much as flexibility. It can build awareness through the feet, legs, spine and breath, but it usually works better when the range is moderate rather than forced.

Person lying on the back in Reclining Hand-to-Big-Toe Pose with one leg extended upward using a strap.

Reclining Hand-to-Big-Toe Pose

Supta Padangusthasana

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.

Side view of Reclining Hero Pose with the practitioner lying back from Hero Pose with knees bent and feet beside the hips.

Reclining Hero Pose

Supta Virasana

Reclining Hero Pose is a deep kneeling backbend done from Hero Pose, with the thighs lengthening strongly and the front body opening as you lean back. The most useful version is often supported and only as deep as your knees, ankles and lower back can accept comfortably.

Person in Ragdoll Pose standing in a relaxed forward fold with bent knees and arms holding opposite elbows.

Ragdoll Pose

Uttanasana Variation

Ragdoll Pose is a relaxed standing forward fold where the knees can stay softly bent and the upper body hangs. It is often used to ease into a fold without forcing the legs straight or pulling the chest down.