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.
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.
Build a practice around this goal
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.
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.
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.
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.
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.
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.
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.
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.
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.
Rabbit Pose
Sasangasana
Rabbit Pose is a kneeling forward fold with a rounded spine. It can create a clear stretch across the upper back while inviting the head and neck to stay quiet rather than strained.
Continue learning
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.