27 Yoga Poses to Add to Your Daily Stretch Routine for Flexibility

Do you ever feel stiff or achy after sitting too long? Maybe you’ve tried stretching it out, only to realize you don’t know where to begin or what to target. Creating a daily stretch routine for flexibility can help relieve tension, enhance mobility, and prepare your body for the activities you love. This article will review some effective yoga poses that you can seamlessly integrate into your daily routine to help you with How to Get Flexible Fast.

Pliability’s mobility app offers a valuable solution to help you achieve your objectives. This user-friendly tool can help you integrate effective yoga routines into your day to boost flexibility and overall physical well-being.

How Does Yoga Increase Flexibility?

A common fear about starting a yoga practice is needing to be more flexible. But here’s the thing about yoga: you will increase your flexibility with consistent practice. Combined with:
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• Physical postures
• Breath control
• Meditation
  ‍

Yoga is a discipline that promotes health and well-being. It is practiced to promote mental and physical health. Yoga is derived from the Sanskrit word ‘yuj,’ which means union. 

Yoga practice is likely best described as a spiritual and physical activity that includes poses, breathing exercises, and meditation. And a person practicing yoga is known as a yogi or yogini, or in our case, a MerryBod. In the past, yoga was seen as only a spiritual practice. Nowadays, it is also seen as a form of physical exercise and strength training (this is what is called the asana practice within Yoga). Yoga improves flexibility by stretching the muscles, joints, and connective tissue. 

The Physical Benefits of Yoga 

The physical benefits of yoga can include:
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• Increased flexibility
• Improved muscle strength
• Better balance
• Improved circulation
• Reduced stress levels
• Lowered blood pressure and heart rate
• Improved range of motion 
  ‍

Yoga also has positive effects on mental health, including reduced anxiety and depression. Depending on your goals, you can practice many different types of yoga. You can do it in group classes or at home with online classes via social media platforms like YouTube or membership apps like MerryBody. 

Flow Yoga and How it Helps Increase Flexibility 

Flow yoga is a type of yoga that incorporates the principles of vinyasa yoga. It is done on a mat, with standing and seated positions, emphasizing breath, meditation, and mindfulness. Flow yoga aims to create a sense of flow between positions. One pose leads to another, hence the name. It’s all about increasing your flexibility and stretching your muscles. It also includes bodyweight resistance and strength-building poses. 

You’ll also increase your awareness of the present moment and connect the mind and body, as you’ll feel more in your body than in your head. Flow Yoga classes have a faster pace, with flowing movements and poses. In a typical flow yoga class, your certified yoga instructor will lead the class through postures that challenge your body and mind. In the moments where you want to get out of the pose, the practice begins. 

Yin Yoga and How it Works in Building Flexibility 

Yin yoga is a slower type that helps you calm your mind and stretch your amazing body. You’ll find yourself holding poses for at least 3-5 minutes; these long holds stretch the connective tissue within the body. Yin Yoga aims to create a deep stretch in the connective tissues and fascia, which are not accessible within other types of yoga. It helps to release tension from the muscles while achieving deep tissue work. 

The benefits of Yin Yoga are extensive and include improved flexibility, more incredible physical stamina, better joint mobility, and a general sense of calm. It has also been found that when you stretch the joints for this longer period, you also pull the bones apart, which can increase bone density (so important as we age to focus on this).

Related Reading

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• Does Stretching Help You Lose Weight
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• Is Stretching Good for Arthritis
• Is Yoga Good for Stretching
  
• Morning Stretching Routine for Beginners
  
• Benefits of Stretching in the Morning
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27 Yoga Poses to Add to Your Daily Stretch Routine for Flexibility

1. Child's Pose (Balasana) 

Targets 

‍

• Lower back
• Hips
• Thighs
• Ankles

How to Do It

‍

• Start seated with your toes together and knees wide, resting your butt on your heels.
• Walk your hands forward until your arms are straight, forearms on the floor, and lower your torso until your stomach rests on your thighs and your forehead is on the mat. 
  ‍

Breathing: Exhale as you get into Child's Pose, and once holding, breathe fluidly in and out. 

Modification: Grab a bolster or blanket if you have tightness in your hips and lower back. "Place a bolster or stacked blankets lengthwise on your mat," says Jain. "As you lower yourself to the floor, rest your torso on the bolster or blankets." 

2. Thread the Needle Pose 

Targets 

‍

• Shoulders
• Upper back
• Neck

How to Do It

‍

• Start on all fours.
• Lift your right arm toward the ceiling while rotating your torso to the right side. 
• Reverse the movement and continue rotating your upper body and extended right arm through center and to the left, bringing your right arm and shoulder to rest on the floor behind your left palm (hips stay high) and placing your right ear on the mat. 
• Repeat on the opposite side. 
  ‍

Breathing: Breathe in as you reach your arm up to the sky, and then exhale as you bring your shoulder back down to the mat. 

Modification: Grab a yoga block if you experience tightness or knee strain. "Try squeezing a yoga block between your thighs for better alignment," says Jain. "You can also place a block beneath your shoulder for more support." 

3. Downward Facing Dog (Adho Mukha Svanasana) 

Targets

‍

• Shoulders
• Hamstrings
• Calves
• Arches of the feet

How to Do It

‍

• Start on all fours. 
• Tuck your toes and lift your hips into the air, extending your legs straight and shifting your weight back into your feet so your body forms an upside-down "V" shape. 
  ‍

Breathing: Exhale to get into this position, and then breathe fluidly in and out while holding it. 

Modification: Jain says that if your hamstrings or lower back are tight, lift your heels and softly bend your knees to avoid straining. You can also place a rolled up towel, blanket, or yoga mat under your heels for stability. If your shoulders hurt, you can move your hands wider apart or try rotating your hands. 

4. Cobra Pose 

Targets

‍

• Lower back
• hip flexors
• Shoulders
• Chest.

How to Do It

‍

• Start lying on your stomach with your legs extended straight behind your body, arms bent and palms flat on the floor by your ribs. 
• Lift your shoulders and head a few inches above the mat, gazing just in front of your nose to keep your spine neutral. 
• Push through your palms to raise your upper body higher, but stop if your lower back hurts. 
  ‍

Breathing: Inhale to lift your heart away from the mat, then continue breathing in and out while in the stretch, exhaling to come back down. 

Modification: If you have stiffness in your lower back and lifting your palms on the floor is too much, keep your forearms on the floor and only lift halfway instead, Jain says. 

5. Chair Pose (Utkatasana) 

Targets

‍

• Glutes
• Calves
• Shoulders

 How to Do It

‍

• Start standing with your feet together and arms at your sides. 
• Lower into a squat by pushing your butt back and down, and raise your arms overhead, bringing your biceps by your ears. 
  ‍

Breathing: Inhale as you sit, raise your arms, and then breathe in and out as you hold. 

Modification: If you experience knee pain or difficulty balancing, you can practice this pose against a wall. "Stand about a foot's length from the wall, and as you sit into the pose, rest your backside against the wall," Jain says. 

6. Upward Facing Dog (Urdhva Mukha Svanasana) 

Targets

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• Chest
• Thighs
• Shoulders
• Spine
• Ankles  

How to Do It

‍

• Start lying on your stomach with your legs extended straight behind your body, arms bent, and palms flat on the floor by your ribs. Lift your shoulders and head a few inches off the mat. 
• Gaze right in front of your nose so your spine stays neutral.
• Push through your palms to extend your arms to straight, lifting your torso up to look straight forward, pushing your shoulders down away from your ears, and picking your thighs and shins up off the mat. 
  ‍

Breathing: Inhale to get into this position, and then breathe in and out regularly while holding it. 

Modification: If you have strain in your lower back or arm and you're having trouble lifting your whole body from the floor, try lifting your body halfway, Jain suggests. You can also place a rolled-up towel, blanket, or yoga mat underneath your thighs for support. 

7. Low Lunge Twist 

Targets

‍

• Hip
• Hamstrings
• Thighs
• Core
• Spine  

How to Do It

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• Step one foot forward to the outside of your hand from a high plank or tabletop. 
• Lift your back glute in line with your front hip, pressing through your back heel. 
• Lengthen the arm on the same side of the foot to the sky, twisting your chest open. 
  ‍

Breathing: Exhale to lunge and inhale to reach your arm to the sky. As you hold the stretch, breathe fluidly in and out. 

Modifications: You can rest your back knee on the floor to make the stretch less active for your lower body and focus just on the twist. 

8. High Lunge 

Targets

‍

• Thighs
• Hips
• Calves
• Ankles

 How to Do It

‍

• Start standing at the front of your mat with your feet under your hips and arms at your sides. 
• Fold forward, place your fingers on the floor, and step your left foot back far enough that your right knee can bend to 90 degrees. 
• Lift your torso up until your shoulders are over your hips and extend your arms overhead, biceps by your ears. 
• Repeat on the opposite side. 
  ‍

Breathing: Exhale as you enter your lunge and inhale as you reach your arms overhead. Then, breathe regularly as you hold this position. 

Modification: If your front leg feels wobbly or strained, Jain suggests shifting your weight and placing your back knee on the ground. You can also place your hands on your hips for added stability. 

9. Extended Side Angle Pose 

Targets

‍

• Hips
• Groin
• Spine
• Shoulders
• Legs

How to Do It

‍

• Start in a Warrior II position with your right leg forward, knee bent at 90 degrees and heel bisecting the inner arch of your left foot. 
• Tilt your torso forward over your right thigh and down so that the fingertips of your right hand can rest on the floor inside your right foot. Extend your left arm forward, bringing your bicep by your ear. 
• Repeat on the opposite side. 
  ‍

Breathing: Exhale to get into this position, then breathe fluidly in and out as you hold it. 

Modification: If you cannot rest your hand on the floor or have difficulty balancing, you can rest your front forearm on the top of your front bended leg, or place your hand on a block next to your front foot, Jain says. You can also use the chair seat to support your front bent leg for help balancing in this pose. 

10. Triangle Pose (Trikonasana) 

Targets

‍

• Hamstrings
• Hips
• Core

 How to Do It

‍

• Start with your right leg forward and your left leg back, feet wider than shoulders (right toes facing the top of the mat, outside of left foot parallel to the bottom), upper body facing the left side, and arms extended straight at shoulder height.
• Lean your torso forward and lower it until your right hand rests on the floor, block, or ankle. Stretch your left hand toward the ceiling and look up at it. 
  ‍

Breathing: Inhale to come forward, exhale to get into this position, and then breathe in and out as you hold it. 

Modification: If you experience knee pain or tightness in your hips, Jain suggests you try sitting on a folded blanket or a block and position your feet a little further away from your body. 

11. Standing Quad Stretch 

Targets

‍

• Thighs
• Hips

How to Do It

Standing on one leg, reach back and capture the other foot. Bring your knees closer together toward the midline. You don't want your knee jutting out to the side. Drop your tailbone and lift the hip points up to feel a bigger stretch. 

Breathing: Breathe in and out during this stretch. 

Modification: If your shaky balance hinders you from doing this stretch, you can do it against a wall or by holding onto something stable. 

12. Forward Fold (Uttanasana) 

Targets

‍

• Hamstrings
• Calves
• Spine

How to Do It

Hinging at your hips, bend your upper body forward, bringing your stomach to your thighs and palms to the ground. Press into your heels and keep your knees slightly bent. 

Breathing: Exhale to fold, breathe fluidly in and out while holding this stretch, and inhale to rise. 

Modifications: If you can't quite reach the ground, you can use blocks, stairs, or your couch to place your palms on something. 

13. Challenge Pose: Frog Squat 

Targets

‍

• Inner thighs
• Groin
• Hips

How to Do It

‍

• With your feet mat-distance apart, heels in, and toes fanning out, sit as low as you can, keeping your knees in line with your toes. 
• Press down firmly through the outer edges of your feet to get an opening of hips and thigh bones while your elbows come closer to your thighs as your thighs roll back behind you. 
  ‍

Breathing: Breathe normally in and out while holding the stretch. If doing this stretch dynamically, exhale to rise and inhale to sit. 

Modification: If you are feeling pain while doing this stretch, try not coming as far down, or sit on a yoga block. (If you don't have a yoga block handy, books, a pillow, or a couch cushion all work too.) 

14. Challenge Pose: Puppy Pose 

Targets

‍

• Shoulders
• Spine
• Chest
• Core

How to Do It

‍

• Start seated with your butt on your heels. 
• Walk your hands forward to all four positions. 
• Lower your forearms onto the floor, drop your chest down, bring your forehead to rest on the mat, and keep your hips high the whole time. 
  ‍

Breathing: Exhale to release your heart towards the mat, and then breathe fluidly as you hold it. 

Modification: If you have tightness in your shoulders or back and can't sink into this pose, Jain suggests using stacked blankets under your forearms for extra support. 

15. Sphinx Pose 

Targets

‍

• Core
• Chest
• Spine

How to Do It

‍

• Lie down on your belly, with your forearms out in front and shoulders directly over your elbows to create 90-degree angles. 
• Gently press the tops of your feet into the earth and allow your glutes to contract. 
• Press your forearms and palms down to find a pull back towards your hips and encourage your heart forward, broadening your collarbones and bringing your shoulders closer together. 
• You can get a bonus back of the neck stretch by dropping your chin towards your chest and rocking your chin between each collarbone. 
  ‍

Breathing: Breathe in to rise into this position and open your chest, then breathe normally in and out while holding it. 

Modifications: Widen the distance of your feet if you're feeling discomfort in your lower back. 

16. Butterfly Pose (Baddha Konasana) 

Targets

‍

• Inner thighs
• Groin
• Hips

How to Do It

‍

• Start seated with your legs together and bent, feet flat on the floor, hands hugging your knees, and spine long. 
• Open your legs like a book and bring the soles of your feet together, grasping your toes.
• Actively push your knees down toward the mat. 
  ‍

Breathing: Make sure you are breathing in and out for the duration of this stretch. 

Modification: If you have tight hamstrings and hips, try placing your hand on a block positioned next to your front foot for support and to avoid straining. You can also move the heels further away from your body to lessen the intensity of the stretch. 

17. Bridge Pose (Setu Bandha Sarvangasana) 

Targets

‍

• Hip flexors
• Glutes
• Hamstrings

How to Do It

‍

• Start lying on your back with your arms at your sides, legs bent, and feet flat on the floor.
• Squeeze your glutes and lift your hips into the air. 
• Pull your shoulder blades together and bring your hands to clasp under your body on the mat. 
  ‍

Breathing: Inhale as you lift your hips off the floor to form the bridge, and then continue to breathe in and out as you hold this position. 

Modification: If you feel tension in your neck or spine, Jain suggests you use a folded blanket underneath your shoulders or place a block under your lower back for more support. 

18. Challenge Pose: Wheel Pose 

Targets

‍

• Shoulders
• Chest
• Spine
• Legs

How to Do It

‍

• Start lying on your back with your legs bent, feet flat on the floor, arms bent and overhead so that your palms are flat on the mat by your ears, fingers pointing toward your shoulders. 
• Squeeze your glutes and push down through your hands and heels, lifting your body up off of the floor until all four limbs are straight. 
  ‍

Breathing: Inhale to rise, continue breathing regularly as you hold this position, and exhale as you descend. 

Modification: If fully extending your legs causes pain in your lower back, keep your knees bent and over your ankles instead. 

Pro tip: If you have strain in your lower back or difficulty lifting in the pose, Jain recommends only lifting halfway and keeping your knees bent. You can also place stacked bolsters lengthwise on your mat for more support. 

19. Supine Figure 4 

Targets

‍

• Hips
• Glutes
• Hamstrings

Why It Rocks: This is a “must do” move for a deep release in the glutes, according to Lampa. 

How to Do It

‍

• Lay flat on your back with your knees bent. 
• Cross one leg over the other to create a 4.
• Reach through to pull your uncrossed leg closer to your body.
• Repeat on the other side. 
• That's 1 round. 
  ‍

Pro tip: You can also stretch seated or rock your legs back and forth in windshield wipers to get a deeper stretch. 

20. Challenge Pose: Plow Pose 

Targets

‍

• Shoulders
• Spine
• Hamstrings

How to Do It

‍

• Start lying on your back with your arms at your sides, legs bent, and feet flat on the floor. Keep your gaze focused on the ceiling. 
• Push your arms down into the mat and lift your legs straight up and then overhead, bringing your toes to touch the floor, and balancing on your shoulders. 
• Bend your arms to bring your hands to your lower back for extra support. 
  ‍

Breathing: Exhale to get into the position, then breathe in and out fluidly as you hold it. 

Modification: If you cannot touch your toes to the floor, Jain suggests putting a chair behind you and resting your toes on the chair seat instead. 

21. Cat-Cow (Bitilasana Marjaryasana) 

The fluidity of this pose is good for improving mobility and flexibility in the core, neck, shoulders, and spine. 

To Do It

‍

• Start this pose on all fours, ensuring your wrists are beneath your shoulders and your knees are beneath your hips. 
• Inhale as you allow your belly to fall toward the floor, keeping your weight balanced evenly across your body. 
• Raise your chest and chin as your belly moves downward. 
• Exhale as you press into your hands to round your spine up toward the ceiling, tucking your chin into your chest as you do so. 
• Continue this movement for 1 minute. 

22. Bow Pose (Dhanurasana) 

This intermediate-level pose helps stretch many of the muscles used when sitting. It can also help increase flexibility in your core muscles and the muscles in your back, chest, glutes, and legs. Avoid doing this pose if you have pain or discomfort in your neck, shoulders, or back. 

To Do It

‍

• Lie on your stomach with your arms alongside your body. 
• Bend your knees and reach back with your hands to grasp the outside of your ankles.
• If you can, try lifting your shoulders and chest off the ground, but don’t push beyond what’s comfortable. 
• Keep your head looking forward while taking long, deep breaths. 
• Try to hold for up to 30 seconds, then release. 
• Repeat 1 to 2 times. 

23. Wide-Angle Seated Forward Bend (Upavistha Konasana) 

This forward bend can help open up your hips and low back while also boosting flexibility in your hamstrings and calves. To go deeper into the pose, you can sit on the edge of a cushion or block to tilt your pelvis forward. 

To Do It

‍

• Sit on the floor with your legs open as wide as they can. 
• Extend your arms overhead. 
• Hinge at your hips to fold forward, walking your hands toward your feet. 
• Hold this position for up to 1 to 2 minutes. 
  ‍

Alignment tip: If your toes point out to the sides, move your legs in closer. Your toes should face straight up, as though you’re pressing the soles of your feet into a wall. 

24. Cow Face Pose (Gomukhasana) 

Appropriate for all levels, this pose stretches your shoulders, chest, and arms. 

To Do It

‍

• Position yourself in a comfortable seated position. 
• Allow your spine to lengthen and your chest to open. 
• Extend your left arm overhead, then bend your elbow so your fingers point down along your spine. 
• Using your right hand, gently draw your left elbow to the right, allowing your left hand to move further down your spine. 
• If it’s comfortable, you can bend your right arm upward along your spine to clasp your left hand. 
• Remain in this pose for at least 30 seconds. 
• Switch arms and do it on the other side. 

25. Reclined Hand to Big Toe Pose (Supta Padangusthasana) 

There are numerous ways to adapt this pose, most notably by using a strap around the instep of the lifted leg. If you don’t have a yoga strap, any belt will do, or just hold the back of your leg. Keeping your leg as straight as possible is the best way to stretch your:
‍

• Groins
• Hips
• Hamstrings
• Calves

Instructions 

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• 1. Begin by lying on your back with your knees bent and the soles of both feet flat on the floor. 
• 2. Hug your right knee in towards your chest. Take a yogi toe grip around the big toe or fit a strap around your instep. 
• 3. Extend your right leg straight up toward the ceiling. 
• 4. If you can, extend your left leg along the floor. It’s also ok to keep it bent. 
• 5. Activate both feet (point or flex). 
• 6. Placing a hand on your left thigh can help remind you to keep that hip flat on the mat. 
• 7. Make sure to keep the right femur (thigh bone) and the right humerus (upper arm bone) settled in their sockets. 
• 8. After five to ten breaths, repeat with the left leg. 

26. Eye of the Needle Pose (Sucirandhrasana) 

This pose offers a wonderful way to stretch the hip flexors gently at first and then more deeply as flexibility becomes more available. If you are looking for more intensity, you can substitute in Pigeon. 

Instructions 

‍

• 1. Lie on your back with your knees bent and the soles of your feet on the floor. 
• 2. Place your right ankle on the top of your left thigh, opening your right knee to the right. 
• 3. Stay here or lift your left foot off the floor and start to bring your left thigh towards your chest. Reach your right hand through the gap between your legs to clasp your hands around the back of your left thigh (or the front of the left shin). 
• 4. Draw your left knee closer to your chest (which will cause your right knee to move away from your chest) while ensuring that your sacrum stays anchored to the floor. You can also use your right elbow to nudge your right knee further away from your chest. 
• 5. Keep both feet active throughout. 
• 6. After five to ten breaths, switch legs. 

27. Pyramid Pose (Parsvottanasana) 

Pyramid gets deep into your hamstrings and hips. Use props as necessary and remember that both hip points face the front of the mat in this posture. 

Instructions 

‍

• 1. From Downward Facing Dog, step your right foot to the inside of your right hand. 
• 2. Step your left foot toward the front of your mat about five inches and out to the left side about three inches. (The Distances may vary depending on your size and flexibility.) 
• 3. Lower your left heel so that your toes are turned out about 45 degrees. 
• 4. Straighten both legs, lifting your hips. If your hands come off the floor, take blocks underneath them. 
• 5. If you need more stability, move your left foot to the left side of your mat. Both hips continue to face the front of the mat. 
• 6. Inhale to come to a flat back. Exhale to lower your chest toward your right knee. 
• 7. Repeat this lengthening process on the inhalation and deepening on the exhalation for about five breaths. Switch sides. 

Related Reading

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• Hamstring Stetches
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Tips to Safely Practice Yoga Poses for Flexibility

1. Pay Attention to Your Body Signals During Yoga

When practicing yoga, listening to your body is crucial so you don’t push yourself too fast. Whether you’re taking a live class or going at your own pace, don’t let the presence of an instructor or timer get to you. If you feel unwell or uncomfortable at any point, pause your workout and take a breath. 

If you feel that you might injure or overstrain yourself with a certain pose, modify your stance into one you feel safe performing. You may be able to only hold a pose for 10 or 20 seconds at first, and that’s just fine. As you gain flexibility, you can work toward holding the poses for longer.

2. Consult With Your Doctor First

Before starting any new exercise routine, including yoga, it’s a good idea to consult with your doctor, especially if you have any existing health conditions or concerns. Talk to your doctor or a certified yoga teacher before starting yoga if you:
‍

• Have any injury or pain, including sciatica
• Have high or low blood pressure
• Are menstruating or pregnant
• Have asthma
• Have cardiovascular or respiratory concerns
• Have digestive issues
• Take any medications

3. Take it Slow and Learn the Basics

If you’re a beginner or getting back into yoga after a long pause, take it slow and learn the basics. Engaging the right muscles efficiently rather than quickly moving on to complex poses is more important. 

These poses are a good starting point, but remember that yoga's whole body and mind approach makes it one of the most effective ways to improve flexibility and many other physical and mental health aspects. The best yoga pose for flexibility is all the poses.

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Pliability can help people recover from: 
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• Injuries
• Surgeries
• Chronic pain
  ‍

The mobility routines are designed to improve flexibility and range of motion, helping the body move better and alleviate discomfort. If you’re feeling limited by pain or your ability to move, Pliability aims to complement your fitness routine and help you move better. 

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