While you don’t need to be flexible to practice yoga, yoga will improve your flexibility, and flexibility will enhance your yoga practice. The more you attempt the yoga poses I will share in this post, the more you will discover how to increase your flexibility with yoga. You will be starting with the suggested variations I will offer, and over time, you will see that you can let go of some of the props and get deeper into the poses.
How to Increase Flexibility With Yoga: Best Yoga Poses to Increase Your Flexibility
Practice the yoga routine included with this post a few times a week to increase your flexibility. You will see improvement in your inner hips, hamstrings, hip flexors, shoulders, and back flexibility. You can also check out my post 5 Yoga Poses for Strength and Flexibility for days when you want to work on both your strength and flexibility with yoga.
Hold each pose for at least a minute to increase your flexibility with yoga.
1. Downward-Facing Dog (Adho Mukha Svanasana )
The downward-facing dog is one of my favorite beginner poses to increase flexibility. Similarly to the forward fold (in this list of yoga poses to increase flexibility), you are engaging your front body to stretch your back body. Still, you’re also engaging your upper body as you press your hands on the mat.
How to Use the Downward-Facing Dog Pose to Increase Your Flexibility
Here’s how you can use the downward-facing dog pose to increase your flexibility:
- Start on all four.
- Exhale and lift as you straighten your legs, keeping your hands on the mat.
- Feel your pelvis tilting upward, and spread your weight on all your fingers.
- Lift through your shoulders as you wrap your arms towards your midline.
Beginner Modifications
Don’t bring your heels down to the mat; bend your knees slightly.
2. Pigeon Pose (Eka Pada Rajakapotasana)
I use the pigeon pose and its variations in almost all my stretching routines. It is an effective multipurpose pose, just like I like them.
How to Use the Pigeon Pose to Increase Your Flexibility:
Here’s what you are going to do:
- Bring your right knee at the back of your right wrist as you bend your right leg.
- Take your right foot either near your left hip or your left wrist. Try keeping your right shin parallel to the top of the mat if you can.
- Make sure your hips are facing forward.
- Press your right thigh down on the mat.
Beginner Modifications
Sit on a yoga block if you struggle to balance because you can’t sit low enough in the pose. Take your foot closer to your hip.
3. Forward Fold (Uttanasana)
You can plan with the forward fold in many ways as you increase your flexibility with yoga. Whenever you practice your forward fold, remember that as you stretch your back body, you are mainly contracting your front body (engage your lower abs and quadriceps).
How to Use the Forward Fold to Increase Your Flexibility
Here’s how you will get into your forward fold:
- Stand straight.
- Bend at the hips while lengthening your torso as you exhale.
- Think about lifting your kneecaps and your tailbone. You are engaging your lower abs.
- Keep your weight evenly distributed on your feet.
You can do the forward fold with your feet together, hip-distance apart, or even about three feet apart (for a wide-legged forward fold, which will increase your inner thigh flexibility). You can bend your elbows and hold them with each opposing hand, clasp your hands behind your back, or let your arms dangle down as they touch the mat.
Beginner Modifications
Bend your knees to keep your chest close to your thighs. Use yoga blocks if your hands don’t reach the mat.
4. Reclined Big Toe Pose (Supta Padangusthasana)
This is one of my favorite poses to stretch the hamstrings. It is both effective and relaxing.
How to Use the Reclined Big Toe Pose to Increase Your Flexibility
Here’s how you can use the reclined pig toe pose to increase your flexibility:
- Lie on your back with your legs straight.
- Bring your right knee in and hug it into your chest.
- At this point, even if you can grab your right leg with your hands, I like to use a yoga strap as I get into the pose. Wrap your yoga strap around your right foot and press up and down on it (I demonstrate this in the flexibility routine).
- Keep your strap or let go of it if you have enough flexibility, and point your toes to the right as you ensure you keep your left hip glued to the mat. Stay there for about 30 seconds.
- Bring your toes to the center for 30 seconds.
- Lastly, take your toes to the left and make sure your right hip stays on the mat. You can even press it down with your right hand.
Beginner Modifications
Wrap a yoga strap around the lifted leg if you can’t reach it with your hands.
5. Cow Face Pose (Gomukhasana)
The cow face pose is another excellent multipurpose yoga pose to increase your flexibility. It will stretch your shoulders, arms, ankles, hips, thighs, and back.
How to Increase Your Flexibility With the Cow Face Pose
Here’s how you will get into the pose:
- Sit with your legs outstretched in front of you (Staff Pose).
- Bend your legs and stack your knees with the right one on top of the left to start.
- Bring your right heel to the outside of your left hip.
- Press down evenly on your sitting bones.
- Lift through your spine as you inhale.
- As you exhale, bend your right arm and bring the back of your right hand up between your shoulder blades.
- Extend your left arm up with your next inhale and bend it to clasp your fingers together.
Beginner Modifications
Sit on a yoga block if your hips are tight. Hold your lifted elbow with your other hand instead of clasping your hands behind your back.
6. Cobra Pose (Bhujangasana)
As you learn how to increase your flexibility with yoga, your routine wouldn’t be complete without some back flexibility poses. I love all those heart-opening poses as they boost energy, fight fatigue, and build confidence.
How to Increase Your Flexibility With the Cobra Pose
Here’s what you will do:
- Lie in the prone position with your feet hip-distance apart and your hands under your armpits.
- Press the tops of your feet down to activate your quadriceps.
- As you exhale, lightly press your upper body into your hand.
- Lift your head and chest.
- Roll your shoulder blades down.
- Keep your neck long, and tuck your chin in slightly as you lift your heart.
- Straighten your arms and keep your shoulders down.
Beginner Modifications
Fold your arms in front of you at a 90-degree angle instead of lifting them on your straight arms, or don’t straighten them completely.
7. Camel Pose (Ustrasana)
This is another beautiful, heart-opening pose to increase your energy and make you feel fantastic.
How to Increase Your Flexibility With the Camel Pose
Here’s how you do the camel pose:
- Come unto your knees with your legs hip-distance apart.
- Inhale as you engage your lower abs and press down your tailbone. Exhale.
- On your next inhale, lift your heart and bring your hands down on your heels behind you.
- Keep your gaze in front of you or lower your head down.
Beginner Modifications
Tuck your toes to bring your heels higher up. Another option is to place your hands on your butt instead of your heels.
8. Low Lunge (Anjaneyasana)
You can use the low lunge to simultaneously increase your hip flexor and back flexibility.
How to Increase Your Flexibility With the Low Lunge Pose
Here’s how:
- From downward-facing dog, step your right foot between your hands.
- Align your right knee and your right heel.
- Lower your left knee and untuck your left toes.
- Lift your torso and extend your arms overhead.
- Draw your tailbone down and engage your left glute.
- Lift your pelvic floor as you engage your lower abs.
- Look up as you tuck your chin in slightly.
Beginner Modification
Keep your hands on your front knee rather than extending your arms up.
9. Wide-Angle Seated Forward Bend (Upavistha Konasana)
The wide-angle seated forward bend is my favorite inner hip stretch of all time!
How to Increase Your Flexibility With the Wide-Angle Seated Forward Bend
Here’s what you will do:
- Sit with your legs outstretched in front of you.
- Open your legs up as much as you can.
- Flex your feet and point your toes up.
- Ensure your quadriceps are facing the ceiling.
- Inhale and lengthen your spine.
- Exhale and hinge down at your hips.
- Walk your hands down as far as you can in front of you.
Beginner Modification
Keep your hands on your hips or behind you as you bring your torso forward instead of walking your hands down in front of you.
Why Increasing Your Flexibility Is Important
increasing your flexibility will enable you to get deeper into some workout moves safely, but it is also beneficial in itself. Here are some examples of flexibility benefits you will experience:
- Greater range of motion
- Better posture
- Reduced risk of injury
- Improved circulation
- Better mood
- Improved coordination
- Increased strength
Read more about each of these benefits in my post 5 Reasons Why It Is Important to Improve Your Flexibility.
Check out my full-body flexibility program for your step-by-step roadmap to increase flexibility in three stages.