Health and Fitness Tips BlogsYoga

Yoga Poses to Increase Flexibility

People don’t usually complain about flexibility until and unless they experience pain or an injury during physical activities. They blame their limited range of motion and their inability to stretch muscles for their low flexibility. Flexibility is a core component of physical activities and affects our physiology drastically.

In simple words, flexibility is the ability to bend or change the shape easily without breaking. Flexibility is the range of motion of the muscles that come into action when we practice physical activities regularly. One cannot expect to get flexible by sitting in front of a desk all day long. Restraining from physical movements can ram our joints and muscles, seizing their motion. You can gain flexibility through Yoga but it requires patience because flexibility improves slowly and steadily.

Asanas are a helpful and effective way to stretch and lengthen our muscles. Yoga teacher training in India regards Yoga as a practice of Alignment, Awareness, and Attention. Yoga postures or asanas should be held for 10-20 seconds initially so that the body gets used to the new range of motion that we are introducing to our body.


Benefits of flexibility:

  1. Fewer injuries:

    The body gets rid of sore muscles, increasing the pressure a muscle can withstand and the range of motions. This reduces the chances of getting injured while performing physical activities.

  2. Reduced pain:

    The lengthening and opening of the sore muscles reduce the chances of getting stiff and compressed and hence reduces pain. Prolonged sitting with a bent stature can cause serious damage to our spine. If we train our muscles and make them flexible, it will significantly reduce the aches.

  3. Improvement in posture:

    Increased muscular flexibility can help the body to align and rectify the imbalance. This leads to a significant correction in our posture.

  4. Positive mind:

    Poses that help stretch and open the muscles, promote feelings of relaxation. The physical benefits make way for a healthier and positive mind.


Yoga techniques to increase flexibility:

Side stretches:

This pose is very effective for your spine and coccyx.

  • Stand straight with your feet at least 4 feet apart. Make sure your feet are parallel to
    the floor.
  • Lean your torso forward, towards the right while you exhale and try to touch the
    right knee with your head. If you can’t touch your head with knee, try going as low
    as possible and maintain the pose.
  • You may use your hands to maintain balance by touching the floor or keep them
    behind your back.
  • Hold the position for 10-20 seconds and slowly return to the initial position while
    you inhale.
  • Repeat the same on the left side.


  • This is asana is the perfect remedy to relieve tension and strain your lower back
    and neck.
  • Lie down on your back and place your arms on the sides.
  • Slowly lift your legs while you inhale and bring your feet above your head.
  • Lift your lower back to push the legs further away from your head and let them
    touch the ground.
  • Do not bend or twist your knees, keep them straight.
  • You may use your arms to support the upper back and maintain this position.

Hold for 20-30 seconds and return to the initial pose while you exhale.

Uttanasana (Standing Forward Bend)

This pose works miraculously to increase the flexibility of your spine and legs.

  • Stand straight with your arms up high in the air.
  • Take a deep breath and slowly bend forward, aiming for your toes.
  • Try to touch your fingers with toes, if you can bend further, let your abdomen touch
    your legs.
  • If you cannot touch your fingers with your toes, don’t worry, just hold the position
    for as long as you can.
  • Return back to the original position while you exhale. It may take you some time to
    completely perform this asana, but gradually you will experience a significant

Malasana (Garland Pose)

Commonly referred to as the Garland pose. This asana helps stretch the groins, ankles and the back, significantly improving its flexibility.

  • Stand straight with your feet as close as possible.
  • Slowly squat and come down, while widening your thighs.
  • While you exhale, lean your torso forward and try to fit them between your thighs.
  • oin your hands, the way you do when we say ‘Namaste’.

Maintain the pose for as long as you can and slowly return to the initial position.

unique gifts

SuptaPadangusthasana (Reclining big toe pose)

Reclining Hand to Big toe pose is an ideal asana for the back and the hamstrings. This asana is a modification of the Padangusthasana (big toe pose) and the Yoga teacher training in Rishikesh emphasize on the Alignment and Adjustment of asanas to modify them according to the needs. How to do this post:

  • Lie on the floor in supine position.https://www.rishikulyogshala.org
  • Bend your right knee and bring it close to your torso, keeping your left leg straight
    on the floor.
  • Hold the right thigh tightly and loop a strap of cloth around the arch of the right foot
    and hold it with your right hand.
  • Slowly unwind the knee and raise your leg up high keeping it perpendicular to the
  • Keep your hands as high as you can holding the strap and maintain the position.
  • Return to the initial pose and repeat the same with the left side.


Consistency and regular practice is the key to gain flexibility and good physic health. Ayurveda also effectively work on back pain and some herbs incorporate with Yoga practices for better result and Ayurveda Courses in Kerala provides all deep information of it.

This post contains affiliate links and I may receive a commission, at no additional cost to you, should you purchase through one of my links. Please see my disclosure for more information.

Show More

Bipin B

Bipin Baloni is a passionate Yogi, Yoga Teacher and a Traveller in India. He provides Ayurvedic Treatment In Kerala. He loves writing and reading books related to yoga, health, nature and the Himalayas.

Related Articles

Leave a Reply

Back to top button