Yoga for Flexibility: Daily Routines for a More Flexible You

Yoga for Flexibility: Daily Routines for a More Flexible You

Yoga as a physical meditation has grown rapidly in various countries due to its proven physical and mental health benefits.

Yoga can help improve flexibility, muscle strength, and posture and reduce stress and anxiety.

The history of yoga can be traced back thousands of years in India, where ascetics or deep devotees used yoga to achieve enlightenment and oneness with the universe.

Yoga later developed into various schools and practices, such as Hatha, Vinyasa, Ashtanga, and others, emphasizing different aspects of yoga practice.

Today, yoga has become an important part of a healthy and sustainable lifestyle, with millions worldwide adopting it into their exercise routines.

With its diverse benefits and flexibility, yoga remains one of the most popular and relevant physical exercises.

Why Is Body Flexibility Important?

Body flexibility is important because it enhances physical performance, reduces the risk of injuries, improves posture and balance, and decreases muscle stiffness and tension. Using a yoga mat and yoga block can aid in achieving greater flexibility. Flexible muscles can move more freely, improving overall physical health and making daily activities easier and more efficient. Additionally, increased flexibility, supported by regular use of a yoga mat and yoga block, is linked to a lower risk of chronic pain and can improve blood flow and circulation, contributing to overall well-being and longevity.

Benefits Of Yoga

Physically and mentally, yoga certainly has many positive effects on the body. These benefits include:

  • Increased body flexibility
  • Increased strength and muscle tone
  • Improved breathing, energy, and vitality
  • Maintains the body's metabolic balance
  • Lose weight
  • Supports heart health and blood circulation
  • Improved athletic performance
  • Protection from injury
  • Creates mental clarity and calm.
  • Reduces chronic stress patterns and calms the mind.
  • Become more focused.
  • Sharpens concentration.

5 Yoga Poses For Flexibility

Yoga for beginners is different from yoga poses for experienced people.

Don't choose the wrong poses because it can injure the joints and muscles.

So, according to certified yoga and Pilates instructors, here are the recommended yoga poses for flexibility.

Mountain Pose

The mountain pose is the basic pose of all yoga poses. If you do it regularly, this pose can train your body and leg muscles.

To do this, here are the steps for mountain pose:

  • Stand with your feet about an inch apart. Make sure both feet are parallel to the yoga mat.
  • Press into all four corners of the foot: the big toe, the little toe, the right heel, and the left heel.
  • When you press your legs, feel how the leg muscles work to maintain balance.
  • Take a deep breath and roll your shoulders up and back, releasing them down so your shoulder blades rest against each other and your neck extends.
  • Take a few deep breaths while closing your eyes to relax.

Forward Fold

This pose can passively lengthen the spine and hamstrings. To start this yoga pose, slowly take a deep breath.

Then, do the steps for a perfect forward fold pose:

  • As you inhale, raise your arms to the sides and above your head.
  • After that, exhale and release your arms in front of your body or to the side, as if you were diving underwater.
  • When you first do this movement, bend your knees slightly.
  • Then, you will feel active muscle movement in the thighs, so you don't need to restrain it; relax the muscles in the legs so the body doesn't feel sore or stiff.
  • Start straightening your legs when your body is more relaxed in the pose.
  • If it feels painful or like a pinch, then stop immediately.
  • Let gravity do the work; don't pull yourself down or force the movement.
  • Place your hands on your shins, feet, or meditation mat.

Plank Pose 

Plank is a pose that requires all the muscles in the front of the body.

When you do a plank for the first time, it isn't easy to adjust your shoulders to remain parallel to your back, thighs, and legs.

The best way to do this pose is to add a yoga block under your hands to correct your position. When doing a plank, ensure all parts of your upper body, from your hands to your hips, remain straight.

Here are the steps to do a plank pose:

  • Place both hands on a flat floor.
  • Bend your knees as much as necessary to do this movement.
  • Take one step back on one leg until it resembles a plank position, parallel between the foot and the back.
  • Press your hands into the floor to lift your back, thighs, and legs.
  • Do this pose while inhaling deeply.

Child's Pose 

Balasana, or child's pose, can relax the body by relaxing the spine, shoulders, and neck and resetting the nervous system.

Here are the steps for the child's pose:

  1. Start by kneeling on the floor or a yoga mat.
  2. Then bend forward with your arms and your forehead touching the ground/mat. 
  3. Relax, close your eyes, and focus on breathing. 
  4. Stay in this position as long as it feels comfortable.

Tree Pose

Tree Pose is a basic yoga pose that improves balance and concentration.

This yoga pose is done by placing one foot on the thigh of the other leg and strengthening the legs, stomach, and back muscles.

Here is how to do Vrikshasana:

  • Stand with feet together on a yoga mat. 
  • Lift right leg and place sole inside left thigh. 
  • Hold palms together above your head and take deep breaths while maintaining balance. 
  • Hold for a few seconds to a minute, then repeat with the other leg.


The journey of yoga for flexibility is a testament to the transformative power of this ancient practice. It's not merely about achieving perfect poses or extreme flexibility; it's about the ongoing growth, learning, and self-discovery process. Whether you're a beginner or an experienced yogi, the path of yoga offers endless opportunities for improvement, insight, and connection to the deepest parts of yourself.

Frequently Asked Questions

Does Hatha Yoga increase flexibility?

Hatha yoga is a type of yoga that combines both stillness and movement to stretch your body. It is a safe and effective way to increase your overall flexibility. After practicing Hatha yoga for 12 weeks, the flexibility of the neck, back, and legs improved in all participants.

Is Yoga Or Stretching Better For Flexibility?

Stretching can help you improve your physical abilities, recover from injury, and increase your flexibility. It can also enhance your yoga practice.