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.
Bound Angle Pose is a seated hip-opening posture with the soles of the feet together and the knees opening out to the sides. It is often more comfortable when the spine stays upright and the legs are supported rather than pushed down.
Bound Triangle Pose builds on Triangle by adding a bind around the front leg. It asks for steady legs, hamstring length, shoulder opening and enough spinal rotation to keep the chest broad rather than collapsed.
Big Toe Pose is a standing forward fold where the first two fingers hook around the big toes. It gives you clear feedback about weight through the feet, length through the backs of the legs and how to fold from the hips without rushing.
Ankle-to-Knee Pose is a seated hip opener where the shins stack as comfortably as they can. It asks for external rotation in the hips, but the shape does not need to look square to be useful.
Banana Pose is a quiet side bend done on your back. It gives you a simple way to lengthen through one whole side of the body without needing balance or much effort.
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.