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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.

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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.

Side view of Plow Pose with the legs reaching overhead and the shoulders grounded on the mat.

Plow Pose

Halasana

Plow Pose is an inverted forward-fold shape where the legs move overhead while the shoulders and upper arms support the base. It asks for controlled entry and exit, and it works best when the back of the body lengthens without forcing the feet to the floor.

Person lying on the belly in Prone Quad Stretch, bending one knee and holding the foot behind them from a side view.

Prone Quad Stretch

Ardha Bhekasana

Prone Quad Stretch is a simple front-thigh stretch done lying on the belly. It can help you explore knee bend and length through the quadriceps without needing to balance, though the comfortable range will vary from body to body.

Side view of Pyramid Pose with one foot forward, torso folding over the front leg and hands supported near the floor.

Pyramid Pose

Parsvottanasana

Pyramid Pose is a split-stance forward fold that asks for steady feet, clear hip alignment and a long spine. It can be quite strong in the hamstrings, so a smaller range and support under the hands often make the pose more useful.

Side view of Pigeon Pose with the front knee bent, back leg extended, and torso upright.

Pigeon Pose

Eka Pada Rajakapotasana Preparation

Pigeon Pose is a deep hip-opening shape that asks for care in the front hip and knee. Done with support and a moderate range, it can be a useful way to explore outer-hip and glute stretch without forcing the position.

Side view of Lotus Forward Fold with the practitioner seated in Lotus and hinging forward from the hips.

Lotus Forward Fold

Yoga Mudrasana

Lotus Forward Fold is a deep seated shape done from Lotus Pose, with the legs in a strong external rotation and the spine folding forward. It asks for a lot from the hips, knees and ankles, so it is usually best kept small and practised only if Lotus already feels steady and pain-free for your body.

Little Thunderbolt Pose shown from the side in a deep kneeling backbend with thighs upright and chest lifting.

Little Thunderbolt Pose

Laghu Vajrasana

Little Thunderbolt Pose is a deep kneeling backbend where the thighs stay roughly upright as the body arcs back. It asks for strong leg engagement, open front thighs and a backbend that spreads through the whole front body rather than dropping into the lower back.

Person practising Lizard Pose in a side view with the front foot outside the hand and the back leg extended.

Lizard Pose

Utthan Pristhasana

Lizard Pose is a deep low lunge variation that opens the front of the hip on the back leg while asking the front hip to fold more deeply. It can be practised upright on the hands or lowered to the forearms, depending on what feels steady and clear in your body.

Person in kneeling quad stretch with one foot forward, back knee down, and hand holding the back foot from a side view.

Kneeling Quad Stretch

Anjaneyasana Quad Stretch

Kneeling Quad Stretch is a low lunge variation that brings a clearer stretch to the front thigh of the back leg. It can be done upright or with the hand holding the back foot, and it usually works best when you keep the pelvis fairly level instead of pushing forward aggressively.

Side view of King Pigeon Pose with the back foot drawn toward the head and the chest lifted.

King Pigeon Pose

Eka Pada Rajakapotasana

King Pigeon Pose is a deep backbend and hip-opening variation of pigeon that asks for a lot from the front hip, back thigh, shoulders and spine. It works best after a thorough warm-up and with less range than the full shape often suggests.

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.