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.
Humble Warrior combines a Warrior I base with a bound shoulder opening and a forward fold over the front leg. It asks for steady feet, active legs and enough shoulder range to clasp the hands comfortably, so it is usually more manageable when entered gradually.
This bound version of Pyramid Pose adds a clear shoulder and chest opening to the usual hamstring-focused forward fold. The shape asks for steady footing, an organised pelvis and enough shoulder range to place the hands behind the back comfortably.
Head-to-Knee Pose is a one-legged seated forward bend that combines a hamstring stretch on the straight leg with a gentler opening through the inner thigh and hip of the bent leg. The shape works best when you think of length first and depth second.
Heron Pose is a seated one-leg hamstring stretch with the other knee folded back. It asks for length through the spine, openness through the front of the bent leg and care around the knee of the folded leg.
Hands Under Feet Pose is a standing forward fold where the palms slide under the soles of the feet. The hand placement changes the fold by bringing more contact through the feet and a clearer bend at the hips, but it does not need to be forced.
Half Lotus Pose is a seated hip-opening posture with one foot placed high on the opposite thigh and the other leg folded underneath or in front. It asks for comfortable external rotation at the hip, while the knee and ankle need to stay quiet and well supported.
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.
Frog Pose Backbend is a prone backbend with both knees bent and the hands pressing the feet toward the floor beside the hips. It asks for a strong lift through the chest while the front thighs, knees and shoulders all work in a fairly deep range.
Frog Pose is a deep floor-based hip opener that widens the knees and lengthens through the inner thighs. It can be useful for exploring hip mobility, but it needs patience and enough support under the knees, ankles and torso.
Gate Lunge Variation blends a kneeling lunge with the side-opening shape of Gate Pose. It gives you a clear stretch through the inner leg and side body while also asking for balance and steady support through the grounded knee.