Yoga for Flexibility

He may never admit you're right. But these reasons might persuade your stubborn dad to at least try it.

Sometimes less is more, even in yoga.

Bound Angle Pose, or Baddha Konasana, opens the deepest part of the hip muscles.

Open wide into Prasarita Padottanasana to increase flexibility by leaps and bounds.

Eka Pada Rajakapotasana is a deep hip opener and forward bend that you should approach consciously to reap its many benefits.

Fold into Paschimottanasana to help your distracted mind—and your hamstrings—unwind.

Parsvottanasana encourages balance, body awareness, and inspires confidence.

One of yoga's most widely recognized poses, Adho Mukha Svanasana strengthens the core and improves circulation, while providing a delicious, full-body stretch.

Extended Triangle Pose is a quintessential standing pose that stretches and strengthens the whole body.

Uttanasana will wake up your hamstrings and soothe your mind.

Virabhadrasana 1 is a foundational yoga pose that balances flexibility and strength in true warrior fashion.

Purvottanasana counteracts the effects of Chaturanga by stretching the pectoralis major, pectoralis minor, and anterior deltoids.

Take a break. Balasana is a restful pose that can be sequenced between more challenging asanas.

As a counterpose to Utthita Trikonasana and preparation for seated forward bends and twists, this pose is key to a skilled practice.

All the poses, transitions, and anatomy know-how you need for your most successful attempt yet—whether you're taking class or teaching it.

Folding into Marichyasana I or Pose Dedicated to the Sage Marichi I calms your mind, extends your spine, and gives your internal organs a healthy squeeze.

It's a myth that you have to be flexible to do yoga. But with consistency, your asana practice can help you build flexibility over time, so you can move more efficiently—both on and off the mat.

Senior Yoga Medicine teacher Rachel Land created our Yoga for Flexibility Challenge but explains why it’s not all about about “stretching.”

There’s a myth that a strong muscle is a tight one, and a flexible muscle is weak. It seems counterintuitive, but identifying and strengthening weak areas can actually help tight areas release their grip. Your challenge for this week is to address one or two of your dormant areas with targeted strength work. Share your progress on social media with #YJflexichallenge for a chance to be featured on our @YogaJournal Instagram page!

Open your hips and hamstrings, create flexibility in your spine, and increase circulation to your core with these prep poses for Tolasana.

Senior Yoga Medicine teacher Rachel Land breaks down the anatomy of fascia and four effective ways to keep it fit through yoga practice.

Senior Yoga Medicine teacher Rachel Land says don’t worry if you’ve never considered the health of your fascia before. As a yogi, you may already be taking good care of it anyway. Here, she outlines what it takes.

Balancing forces is particularly crucial when it comes to addressing the feeling of “tightness” many of us have in our hips.

We can't blame you if you've never given your fascia a second (or first) thought. Senior Yoga Medicine teacher Allison Candelaria explains why you will want to start now though.

For best results in the forward bend Parsvottanasana, use the alignment principles of backbends.

So you think you can't do yoga? Flexibility develops over time. Practicing Janu Sirsasana is a start.

Try this simple warm-up to promote safe practice and healthy joints.

Boost energy by strengthening and lengthening the side body in Utthita Parsvakonasana.

Find balance between strength and flexibility in Adho Mukha Svanasana.

A prone twist stretches hips, spine, and chest and helps you maintain fluid range of motion. And it feels so good.

No one ever increased flexibility by flopping. Learn to fold with awareness into Prasarita Padottanasana.

Twister, anyone? The pose that ties you up in knots also loosens up your mind, as you ride the wave of wobble.

Grit your teeth and curse your teacher or give your body the support it needs to get more out of the pose.

Stretch your hamstrings without straining your spine. Learn the basics of Supta Padangusthasana.

Take a playful approach to building strength and flexibility in your torso with arm balances.

Liberate your upper body for better backbending by focusing on your latissimus dorsi muscles.

Frustrating as it can be, Parsvottanasana is key for increasing hamstring and shoulder flexibility. Learn how to work it.

Learn how to work stiff hips from every angle in Pigeon Pose.

This side-reclining pose stretches the backs of the legs, the sides of the torso, and tones the belly.

When you practice Standing Splits focus on the stretch in your quad and hamstring, not how high you can lift your leg.

Eka Pada Rajakapotasana II allows you to stretch the entire front body and deep into the hip flexors to strengthen your back and improve posture.

Prasarita Padottanasana is not only the perfect prep for standing poses but for your cool-down, too.

Richard Rosen tells the story of Virabhadra and how you can use Warrior II to improve balance and build strength.

Find length in front body before forward folding in Ardha Uttanasana.

A cross between Child's Pose and Downward-Facing Dog, Extended Puppy Pose lengthens the spine and calms the mind.

The Fire Log Pose stretches the outer hips intensely, particularly the piriformis, which is often the main culprit of sciatic pain.

An excellent facilitator of good pelvic floor health, Garland Pose, called Malasana in Sanskrit, stretches the ankles, groins, and back while stimulating proper digestion. No worries if your heels don't reach the floor—simply rest them on a folded blanket.

Kapotasana invigorates your body and gives your spirits a lift. This extremely deep backbend is appropriate for advanced practitioners only.

Ease up into Half Frog Pose, called Ardha Bhekasana in Sanskrit. This pose strengthens the back while gently opening up the shoulders, chest, and thighs—a loving treat for the entire body.

This pose gently lengthens and strengthens even stubbornly tight hamstrings.

Virasana can be deceptively difficult for beginners. Learn how to modify it for your body.

Work your way up to Downward-Facing Dog with these prep poses—then master the full expression of the pose.

Find proper alignment in Pigeon Pose, then practice it often, and those stiff, tight hips will start to feel open again.

Relax yet remain alert, balancing the restorative and the active in Supta Padangusthasana.

Embrace the stability and expansion of Triangle Pose to ground your body and steady your mind.

An eye opener, Parsvottanasana can shine light on easy-to-overlook truths.

In this challenging version of a twist, your arms wrap around your legs so your hands can clasp behind the back, almost like a lasso or a snare.

Dance with cosmic energy in this challenging yet graceful balancing pose that relies on equal parts effort and ease.

After making alignment adjustments in Warrior I, let go and feel the wholesome integration of your entire body.

This forward fold restores a sense of balance by grounding the body so the mind can become tranquil.

Lay Virasana back and to take the stretch in the thighs and ankles up a notch.

Can't see the cow face? Notice that the crossed legs look like the lips. The bent-elbow arms, one up and one down, are the ears.

Upavistha Konasana is good preparation for most of the seated forward bends, twists, and the wide-leg standing poses.

Oh, your aching back? Or maybe you can't crack those tight hamstrings. Supta Padangusthasana I or Reclining Hand-to-Big-Toe Pose I is for you.

Janu Sirsasana, or Head-to-Knee Pose, is appropriate for students of any level and melds a forward bend with a spinal twist.

Head-of-the-Knee Pose fosters flexibility in the hamstrings and spine while calming the nervous system.

Not just for beginners, Extended Triangle Pose can unlock tension in your legs, hips, and spine.

Learn how to do Downward-Facing Dog Pose properly for the ultimate full-body stretch.

Reclining Big Toe Pose provides a safe stretch for tight hamstrings —and opens the door to a host of other asanas.

Mastering the actions of Urdhva Hastasana can help you move into more advanced poses.