Is Yoga Good for Stretching? Why It Works & 17 Poses To Try

Do you feel stiff or achy after sitting in the same position for too long? If so, you’re not alone. Many people lack flexibility, leading to poor mobility and performance issues in and out of the gym. Fortunately, we can improve flexibility and mobility with stretching. But is yoga good for stretching? Absolutely! Yoga enhances flexibility and mobility by promoting relaxation, breathing, and muscle control, allowing us to stretch safely and effectively. In this article, we'll touch on how to get flexible fast and share several effective yoga poses for stretching that you can easily incorporate into your daily routine.

One way to improve your mobility and flexibility is with Pliability's yoga mobility app. This easy-to-use app features routines and videos designed to help you understand how yoga enhances flexibility and gets you started with effective poses that will improve your overall well-being. 

Why Does Stretching Improve Flexibility?

Stretching keeps muscles flexible and healthy. We need that flexibility to maintain a range of motion in the joints. Without it, muscles shorten and become tight. When you call on them for activity, they cannot extend all the way, putting you at risk for: 
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• Joint pain
• Strains
• Muscle damage
  ‍

For example, sitting in a chair all day results in tight hamstrings in the back of the thigh. That can make it harder to extend your leg or straighten your knee, which inhibits walking. Likewise, when tight muscles are suddenly called on for a strenuous activity that stretches them, such as playing tennis, they may become damaged from suddenly being stretched. Injured muscles may not be strong enough to support the joints, which can lead to joint injury.

Regular stretching keeps muscles: 
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• Long
• Lean
• Flexible 
  ‍

Exertion doesn't force them too much. Healthy muscles also help people with balance problems avoid falls.

How Does Stretching Actually Make You More Flexible? 

The “current” supported research theory. This theory proposes that increases in muscle extensibility are due to sensation modification. Only what you feel while stretching changes so you can stretch further. No mechanical change, no re-programming of your reflexes! Even better, the current studies support that increased muscle extensibility observed after a single stretching session and after short-term (3- to 8-week) stretching programs are due to modified sensation. 

The simple description is that when you stretch, you experience the sensation of stretching. Your body perceives this as a “potentially noxious (painful)” or unpleasant feeling, and it reacts by setting what it perceives as a safe endpoint for the stretch. Let’s say you hold the stretch for a minute or two. During that time, the body begins to perceive less and less of the stretch, aka desensitization, as your muscle's sensation is not new or valuable information. 

How Your Body Learns to 'Mute' the Stretch Sensation Over Time

Your brain is trying to minimize the number of things your body has to react to, such that your sensory system is more efficient, so it “turns down the volume” of your feelings. Let’s use a typical example: Think of the sensation you get when you put on tight socks first thing in the morning. You notice them on your feet, but after a few minutes, you no longer feel the socks. They’re still on but not registering with your sensory system. Your body recognized this was extraneous, unneeded information and “muted it.” 

This sensory theory was observed in several studies that looked at both single stretching sessions & 3-to 8-week stretching programs. In both cases, the force of the stretch (aka the intensity) was not increased over time; instead, the “torque” on the muscle was consistent. The only instructions given to the subjects were “move until you feel a comfortable stretch and consistently hold.” The most common time interval analyzed was 90 seconds, but gains were seen with as few as 10-second intervals. In the studies that covered several weeks, joint angle increases of 17 degrees were seen within an individual while the “perceived amount of stretch” (on a 0-10 scale) they reported remained constant! 

What Does This Mean for Athletes? 

Okay, so now what? In the end, does it matter why stretching works if you’re not a PT/physiology nerd? I’d argue that it does. If you build your stretching program around this idea of sensory habituation, you’ll see gains, even in the concise term (aka one aerial class/one stretching session). 

Here are the key points to consider when building your stretching protocol: 
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• What motions are you targeting? (Note that I didn’t specify muscles.) some text
  • Think of stretching as functional. It would be best to touch your toes to set up a skill on fabrics, but you can’t pull that far yet. 
  • Does it matter which muscle is the most limiting? Unless you’re injured, the answer is a resounding NO! 
  • If you stretch the motion, the most limiting muscle will bear the brunt, and you’ll see sensory adaptation and gains. 

• Where is your baseline? (Take a photo so that you can set reasonable goals). some text
  • How much time do you have to devote to stretching daily/weekly? Be honest with yourself so you stick to your routine! 
  • What amount of stretch feels “comfortable” or “reasonable” to you? Pushing past this will likely work against you, as too much pain will cause the muscles to respond counterproductively by guarding. 
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Have answers to those questions? Great! Now write out your stretches, your frequency (how often/how long a hold) & your timeline for re-evaluation (I’d recommend 4-6 weeks for that follow-up photo to allow you time to build the habit).

When You’re Stretching 

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• Focus on relaxing & breathing through the stretch. Think of “mindfulness” and work to be calm in the moment. Be aware of the sensation you’re feeling. Give it a numerical rating (mild range, please) and stay constant. 
• Make a routine. The exact time of day, the same setting, etc. You want this to be a comfortable part of your fitness regimen, so stick to it. 
• Avoid comparing yourself to others! If you’re competitive (like me), this will lead to injury rather than success.

Related Reading

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• Does Stretching Help You Lose Weight
• How to Release Tight Muscles
• Is Stretching Good for Arthritis
• Morning Stretching Routine for Beginners
  
• Benefits of Stretching in the Morning
• Mobility Stretching Routine
• Daily Stretch Routine for Flexibility
• Daily Stretching Routine for Men
• Mobility Exercise Routine

Is Yoga Good for Stretching?

Yoga is such a stretch in so many ways. The practice comes from India, and we use Sanskrit and Hindu words and phrases to describe the poses and even greet each other. We bend our minds around a cultural gap to practice physical postures, and in the process, we stretch our capacity to see who we are and what we can do in: 
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• Ourselves
• Our bodies
• Our lives
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The physical poses of yoga, or asanas, are indeed muscular stretches. Taken as a whole, the asanas completely stretch every single muscle in the body. Taken singularly, they could be called isometric stretches, a combination of a stretch that is held to turn it into a strength-building exercise. So, what’s the difference between practicing yoga and stretching out on the gym mat?

The Beginnings of Yoga

In some ways, it's not much; in others, it's everything. Looking at pictures of the asanas, it’s easy to identify stretches that are common to almost any workout regime. Take the asana nicknamed "runner’s stretch" or "hamstring stretch." In Sanskrit, this pose is called “ardha hanumanasana.” Yes, that’s quite a mouthful—but it just refers: 
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• To the position created by extending one leg in front of you with your hands on the floor,
• On either side of the front leg and your other leg bent at the knee with the knee lowered,
• While your upper body is upright, facing forward, your neck straight. 
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You can perform this lunge as an excellent stretch for the front of your: 
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• Hip
• Hamstring
• Glutes. 
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But as a yoga asana, you also have the opportunity to use this pose to focus on the alignment of your spine and to use the stretch in your legs and hips to support and open up your upper body. And so your runner’s lunge becomes much more than a simple stretch. Your body and mind get to work together, supporting each other through building your musculature and developing a working relationship. Another way of saying that is that yoga can offer a total change of perspective.

The Mind-Body Connection in Yoga: Building Muscle Awareness and Breath Control in Stretching

The asanas are often practiced in a series that allows you to develop a relationship between different muscle groups—effectively "ungrouping" them. But in yoga, the stretch doesn’t end at the muscles. By connecting a series of poses, the asanas also build relationships between muscle groups that static stretching in the gym often keeps separate. Do you want to stretch your tight hamstrings?

Yoga: Beyond Physical Stretching

Yoga also considers what happens inside your whole body when you want to stretch a muscle or group of muscles. In the end, stretching is all about delivering more oxygen to that part of the body, so yoga helps to develop an awareness of how you are breathing while you stretch. 

The Mindful Approach to Yoga Stretching

Sometimes, by aligning your inhale to the extension of a pose and your exhale to the deepening of a pose, you deliver the oxygen your muscles seek efficiently. This makes your stretches more effective and much safer in the long run since you’re slowing the whole process down to the pace of your breathing. You take more time to feel how your body is doing while it holds the pose or the stretch. You might even see what path your mind travels while you have different poses.

Proprioception and Mindfulness in Yoga: Enhancing Body Awareness Through Breath and Movement

Timothy B. McCall, M.D., the medical director of Yoga Journal, says this: “Yes, yoga is the art of stretching—but as you go deeper into practicing yoga, your perception or awareness of your body increases and changes. You become more aware of the space your body occupies and develop a greater sense of the body's position. This is called proprioception. The idea is to remain undistracted and focus on your body and breathing.” 

The Mind-Body Connection in Yoga

In building this relationship between your stretching muscles and your breath, you receive the most significant benefit of building a relationship between your mind and body. Your mind directs the breath, and your body gets the breath. And, since your mind becomes focused on your breathing, it begins to let go of focusing on all the other things it was thinking about before you got to your yoga mat. Every asana becomes an opportunity to stretch your mind. 

Embracing the Journey of Self-Discovery through Yoga

With every posture, in addition to the stretch, you learn more about what your body is capable of as you breathe. You let go of the contest, the goal of having your body achieve things for you. Instead, you find a path that starts with where you, your mind and your body, are right now, so you can move forward together, towards more flexibility and compassion, from your mind towards your body. It is more challenging to be willing to accept yourself where you are right now than it is to perform a strict set of stretches. That is a stretch with benefits.

Is Yoga or Stretching Better for You?

Yoga and stretching are part of a well-balanced workout routine, but depending on your specific fitness goals, you might prioritize one. For example, stretching focuses on particular muscle groups. If you’re experiencing tight hips or rounded shoulders, you might practice specific stretches to address that muscle tension in a focused manner. Or, if you’re looking to enhance your warm-up or cooldown during running, cycling, or strength training, you’ll likely turn to either dynamic or passive stretching (more on how to know when to stretch later). 

Understanding the Difference

On the other hand, yoga can help enhance your mobility and flexibility simultaneously. Remember, mobility and flexibility are closely linked, but they are not the same thing. After all, you can have tight hamstrings but excellent mobility, being able to hinge forward at the hips with ease. 

Or you may experience the opposite, loose leg muscles but minimal movement as you hinge your hips forward. Suppose you want to cycle further or run faster. In that case, you need to be able to move your legs through their full range of motion (mobility) and not be limited by tightness in the muscles (flexibility), which could prevent you from recovering, says Kristin. 

Flexibility vs. Mobility: How Yoga Balances Both for Joint Health and Strength

Aditi adds that flexibility is more passive and can only be applied to a muscle so far as a joint has a range of motion. This makes mobility crucial to maintain the range of motion of joints. Ideally, mobility work happens before a workout to strengthen the space you create in your joints. Although dynamic stretching can help with mobility, the static stretching you do after a workout mainly works on flexibility, but yoga can focus on both in one session. 

“Depending on the sequence you decide to do, most yoga workouts have a mixture of poses that help mobility and flexibility and ones that work on overall strength,” says Aditi. The TL;DR: whether yoga vs. stretching is better for you? It all depends on your goals and how you like to move. Whether you’re a daily runner or a dedicated strength trainer, there’s a stretching or yoga practice that will work for you.

When You Should Stretch

Stretching is best deployed before or after a separate workout, whether that’s cycling, running, strength training, or anything else. “Stretching is great for focusing on specific muscle groups right after or before a run, ride, or strength session,” says Kristin. “For instance, if you just did an upper body strength workout with Andy Speer, you then might choose a 10-minute upper body stretch class after. Or if you’re heading out for a run with Becs Gentry you may want to open up your quads and hip flexors before with a 5-minute lower body stretch.” 

There’s been a lot of debate over the years on whether you should stretch before or after a workout, but research suggests that it’s more about the type of stretching you’re doing that’s important. A study published in The Journal of Strength and Conditioning Research found that dynamic stretching (moves like walking lunges or high knees) is best before a workout to prepare your body for exercise and boost your performance, while static stretches (like quad and hamstring stretches) are best for recovery post-workout.

When You Should Do Yoga

If you’re wondering where to fit yoga into your already packed fitness schedule, consider it an equivalent workout to strength training. “Yoga helps you build overall strength and mobility,” says Kristin. “Try it in place of a strength training session or even on recovery days.” And while stretching helps prevent injury, Aditi says that yoga’s full-body approach makes it worth dedicating some workout time to it, even if you only have space for a 10-minute class on the Peloton App. 

Aditi says that a good yoga class will help to mobilize the following benefits: 
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• The joints
• Stretch muscles
• Tone the organs
• Strengthen the body
• Breathe systematically
• Focus the mind, and so much more
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“You might find that a yoga practice even helps to build discipline, tolerance, and balance that you can take off your mat.”

Do You Need to Do Yoga and Stretching?

Luckily, there’s no need to choose between yoga vs. stretching. Both have a place in any workout routine—it’s all about when and how you use them. You don’t have to commit to long, complicated yoga classes or stretching exercises when adding them to your schedule. Try a 10-minute yoga flow before bed, or commit to a five-minute dynamic stretching warm-up before your next run. Then, after a few weeks of regular yoga and stretching, take stock of your body and see how you feel. 

Maybe you notice that your lower back isn’t hurting as frequently or that you sleep better at night. Yoga and stretching will complement what you’re already doing and help enhance your performance, regardless of your: 
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• Workout goals
• Abilities
• Skill level
  ‍

It will benefit both your workouts and functional, everyday movements.

Related Reading

‍

• Hamstring Stetches
• Quad Stretches
  
• Ballistic Stretching
• Thigh Stretches
• Chest Stretches
• Types of Stretches
• Dynamic vs Static Stretching
• Best Apps for Stretching
• Best Mobility Stretches
• Best Lower Body Stretches
• Best Stretches for Athletes
• Stretches for Arms

17 Best Yoga Stretches to Do Every Day for Flexibility

“With yoga, practicing regularly is more important than doing complex poses,” says Brandt Passalacqua, a certified yoga instructor, yoga therapist, and the founder, director, and lead teacher at Breathing Deeply Yoga Therapy. “Even simple stretches can have a big impact on health and mobility when practiced daily or a few times per week. By stretching on a regular basis, you can lengthen your muscles over time and improve your range of motion, all of which leads to greater flexibility and mobility.”

It’s hard to grasp that just a few minutes of your morning can make such a big difference—but a little really does go a long way. A study published in Annals of Internal Medicine found that yoga designed for back pain can be as effective at relieving pain as physical therapy. The American Osteopathic Association says that a regular yoga practice can: 
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• Increase flexibility
• Improve energy
• Help you stay protected from future injury
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With such a great return on little investment, there’s no reason not to try daily stretching. The poses below are some of the most common positions in yoga flows, a great place to start. If you get familiar with them (along with their modifications), you may even eventually feel ready to hop into a wider practice. 

1. Downward Dog

This pose—one of the most common in yoga—is an excellent morning stretch. You'll open up the: 
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• Shoulders
• Hamstrings
• Calves
• The arches of your feet
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Down dogs also help to strengthen your shoulders and upper back. And by bending so that your heart is over your head, you'll increase blood flow to the brain. A great way to kickstart alertness in the early morning hours.

How to do it: 

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• Start in a tabletop position with your hands beneath your shoulders and your knees beneath your hips. 
• Inhale
• Exhale and lift your knees off the floor, positioning your hips toward the ceiling. 
• Reach your heels to the floor and straighten out your knees as much as you can without locking them up. 
• Press through your fingertips and keep your head between your arms as you gaze between your calves. 
  ‍

Modifications: 

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• If you have difficulty opening your shoulders, raise your hands up on blocks or a chair. 
• And, if your hamstrings are tight, keep your knees bent as you send your hips up to the sky. 

2. Child's Pose 

This restorative yoga pose is a great shoulder opener and can be used to rest in between more difficult positions. Come back to it any time—but don’t idle. You want to feel like you're reaching out toward the opposite end of the room for maximum benefits.

How to do it: 
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• Start in a tabletop position. 
• Touch your big toes together. 
• Then sit back on your heels and put your torso on your thighs. 
• Place your arms straight in front of you with your palms facing the floor. 
• This will help open up your hips. 
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Modifications: 
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• If it’s painful for you to sit over your heels, fold a blanket or towel and place it in between the back of your thighs and calves. 
• To open up your lower back, you can bring the knees together and place your forehead on the tips of your knees as your hands extend back towards your feet. 

3. High Lunge and Warrior 1 

If you want flexible hips and strong legs, lunge positions are where it’s at. High lunge and warrior 1 are especially good for opening the front of the hip flexors and the shoulders.

How to do it: 
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• Start by standing over the long side of your mat. 
• Rotate your hips and torso toward your right foot. 
• Inhale. 
• Exhale and bend your right knee so that it stacks over your right ankle. 
• Keep your left leg strong as you root down through the outer edges of your left foot. 
• Raise your arms overhead. Be careful not to over arch your back—keep a slight trick of the tailbone. 
• Repeat on the other side. 
• For Warrior I, the position is the same except your back foot is planted on the floor, nearly parallel to the front of your mat. 
• This creates more external rotation in the hips. 
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Modifications:

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• If you’re having trouble getting your front knee to a 90-degree angle, put your hands on your hips. This helps you to focus on the power of your legs. 
• If your front leg is fatigued, bend your left knee and bring your left leg to the floor. 
• From here you can even bring your hands to the floor to lessen to the intensity. 

4. Triangle Pose 

This standing pose stretches your: 

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• Hips
• Hamstrings
• Calves
• Chest
• Shoulders
• Spine

It's also great for strengthening your: 

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• Knees
• Quads
• Ankles
  ‍

How to do it: 

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• Stand over the long side of your mat. 
• Raise your arms parallel to the floor and keep your palms facing down. 
• Face your right foot and angle it to the front of your mat. 
• The left foot should be at a 45-degree angle to the right. 
• Both heels are in line with each other. 
• Take a deep breath in as you face the right leg. 
• Inhale as you hinge forward and reach toward an imaginary wall at the top of your mat. 
• When you can go forward any farther, exhale and extend your torso over your right leg, hinging from the hip joint. 
• Rotate your torso to the left and rest your right hand on your right shin, ankle or the floor outside your right foot. 
• Reach your left arm toward the ceiling and ensure both shoulders are in one line. 
• Keep your head in a neutral position by softly gazing up at your left hand. 
• Repeat on the other side. 
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Modifications: 

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• Reaching the floor can be challenging. 
• Use a block if you want to challenge your flexibility but can’t quite touch the ground. 

5. Warrior II 

This pose is known for increasing strength and stamina, particularly in the legs and arms. 

Fun fact: 

All of the warrior poses (or Virabhadrasana in Sanskrit) is named after an incarnation of the Hindu deity, Shiva. This incarnation is a warrior who was said to have: 
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• A thousand heads
• A thousand clubs
• Was always wearing a tiger’s skin
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Embody this fierceness when you enter Warrior II and see how you feel afterward!

How to do it: 
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• Stand nice and tall over the long side of your mat. 
• Take up space; your feet should be about 3-4 feet apart. 
• Lift your arms until they parallel the floor, palms facing the floor. 
• Turn your right foot to face the front of the mat and angle your left foot 45 degrees. 
• Bend your right knee until it’s directly over your right ankle. 
• Check to see that your right ankle aligns with the arch of your back foot. 
• Try to get your left thigh as parallel to the floor as possible. 
• Hold your gaze over your right hand. 
• Step back and repeat on the other side. 
  ‍

Modifications: 
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• If you’re having trouble holding this pose, grab a chair and position it to face the outside of the front knee that you will bend. 
• As you bend the knee, slide the chair beneath your thigh for support. 

6. Mountain Pose 

Doing Mountain Pose might feel at first like you’re just standing. But when performed intentionally, it’s a great way to rest between poses and improve your posture. It can even firm up your abs and butt! 
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How to do it: 
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• Stand with your big toes touching and your heels slightly apart. 
• Lift and spread your toes, then place them on the floor. 
• Rock back and forth, then side-to-side. 
• When you’re done exploring your balance, come to a standstill. 
• Contract your thigh muscles and lift your kneecaps. 
• Imagine a line of energy traveling up from your toes to your head. 
• Pinch your shoulder blades together, then pull them down. 
• Raise your sternum to the ceiling without raising your lower ribs. 
• Tuck your tailbone slightly under as you pull your belly button in towards your spine. 
• Arms are by your sides, and your palms are facing the front. 
• Your head should be in line with your spine. 
• Maintain a soft gaze.
  ‍
  

Modifications: 

‍

• A great way to check your alignment is to do this pose against the wall. 
• Just don’t lean the back of your head on the wall. That will compromise your neck position.

7. Cat/Cow Pose 

Cats/cows can be fun ways to warm up the spine. They are excellent for preparing for more difficult backbends and releasing stress. 

How to do it: 
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• Start in the tabletop position with your hands beneath your shoulders and your knees beneath your hips. 
• Your spine and head will begin in a neutral position. 
• Inhale. 
• Exhale and enter, cat: 
• Round your spine to the ceiling and gently release your head toward the floor. 
• Inhale and enter cow: some text
  • Lift your chest, head, and butt to the ceiling, and be careful not to strain the neck over. 
  • Instead of holding each pose for 5 to 10 breaths, oscillate between these two positions 5 to 10 times, going at your own pace. 
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Modifications: 

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• If you are experiencing wrist pain, you can do these positions from your forearms. 
• A folded pillow can add cushion to achy knees. 
• If your neck is bothering you, keep it neutral throughout the movements.

8. Bridge Pose 

Bridges are fantastic glute strengtheners and a great way to open up the chest and shoulders. They are a precursor to the wheel pose, which involves bending back in an upside-down “U." 

How to do it: 

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• Start by lying on your back with your feet on the ground and knees pointed toward the ceiling. 
• Bring your heels as close to your butt as possible. 
• Inhale. 
• Exhale and squeeze your glutes, and lift your hips off of the floor. 
• Keep your knees over your ankles. 
• Clasp your hands beneath you and stay on the tops of your shoulders. 
• Pinch your shoulder blades together and hold as you press your pinkies into the ground. 
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Modifications: 

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• If holding your pelvis up is too hard, place a block beneath your sacrum (lower back) and rest there. 

9. Warrior III (with Blocks)

The last of the three Warriors, this one is incredibly demanding in terms of balance and coordination. It’s great to strengthen the upper backs of: 

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• Ankles
• Legs
• Muscles 
  ‍

How to do it: 

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• Stand with a pair of blocks before your feet. 
• Inhale. 
• Exhale and reach for the blocks. 
• Inhale, and as you exhale, extend your right leg to keep your spine and leg in one line. 
• Actively press through the heel. 
• As you feel comfortable, raise your arms until they align with your right leg. 
• This will strengthen your upper back. 
• Hold. 
• Repeat on the other side. 
  ‍

Modifications: 

‍

• If you use blocks, ensure they're at a height that allows your legs and back to be in one line. 
• You can also use a wall to understand where that back leg should end. 
• Stand in front of the wall about a leg's distance away. 
• When you raise that leg, press the heel into the wall to maintain balance and alignment. 

10. Seated Forward Bend 

Want more flexible hamstrings and a healthy spine? Try forward folds. In this variation, you’ll be on the floor, so you won’t get as much head rush as you might in a standing version. 

How to do it: 
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• Sit on your mat with your legs straight before you. 
• Keep your hands on the ground by your hips as you actively press your heels forward and descend your thighs into the floor. 
• Take a deep inhale. 
• As you exhale, lean forward from the hip joints. 
• You can grab your big toes or the outside of your feet. 
• You may also start with your knees bent, then slowly straighten them once you relax into the posture. 
• Never force your body to go too far. 
• Just observe where your body is at today. 
  ‍

Modifications: 
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• For added support in this pose, place a folded blanket under your butt. 
• If your hamstrings are tight, loop a strap around your feet instead of trying to reach for them. 
• Roll up a blanket and place it under your knees if you are tight.

11. Tree Pose 

This position stretches the:
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• Groin
• Thighs
• Torso
• Shoulders
  ‍

Because you’re standing on one leg, it also challenges your ability to balance. If you’re feeling particularly “unbalanced” in your life, this pose might help you to refocus and center yourself.

How to do it: 
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• Begin standing on your mat with your arms by your sides (i.e. Mountain Pose). 
• Shift your weight onto your right foot and lift your left off the ground. 
• Place your left foot against your calf, ankle, or inner right thigh. 
• Avoid placing it directly on the knee. 
• Above or below the joint is fine. 
• Stare at an unmoving point before you and bring your arms to a prayer position at the center of your chest. 
• Depending on your flexibility, you might be able to reach this position without grabbing your foot. 
• Raise your arms overhead if you want an extra balance challenge. 
• Repeat on the other side. 
  ‍

Modification: 

‍

• For many people, the goal of this pose is to bring one's foot to the inside of the standing thigh. 
• If that’s a struggle, placing that foot on the inside of the standing calf or ankle is OK. 
• You can also rest the toes of the raised foot on the floor for added support. 
• For even more assistance, try doing this position with your back to the wall or try resting one hand on a chair placed by the side of the standing leg. 

12. Pigeon Pose 

Pigeon Pose is excellent for increasing hip mobility. It is a perfect stretch if you sit for long periods. Depending on how tight you are, it can feel very intense. Go slowly and explore the position. 
‍

How to do it: 

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• Start in downward dog.
• Shoot that right leg behind you and bring your right knee toward your right wrist (or as far as you can). 
• Rotate your right foot toward your left arm. 
• Rest that right leg on the ground with your shin either perpendicular to the front of the mat (making a 90-degree angle) or pointed more toward your groin (more of a 45-degree angle). 
• Adjust yourself to ensure you’re not putting too much pressure on the right knee. 
• You can keep your hands on the ground by your sides or reach ahead of the shin on the ground. 
• To increase the intensity, extend the left leg straight behind you. 
• Gently return to the tabletop position and repeat on the other side. 
  ‍

Modifications: 

‍

• To lessen the intensity of the stretch, move your shin closer to your groin. 
• If your pelvis is far from the floor, letting go of this stretch will be hard. 
• If that’s you, grab a block or a rolled blanket and place it under your pelvis for support. 
• You can also rest your arms on blocks in front of you if reaching the floor is too much.

13. Half Lord of the Fishes 

This regal-sounding pose will have you standing taller and more energized. It’s great for aligning: 
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• The spine
• Stretching the: some text
  • Shoulders
  • Hips
  • Neck
• Stimulating the digestive organs
  ‍

How to do it: 
‍

• Start sitting on your mat with your legs straight before you. 
• Bend your knees and have your feet flat on the ground. 
• Slip your right foot under your right leg until your left foot meets your right hip. 
• Then, place the outside of your left leg on the floor. 
• Place your right foot closer to the outside of your left hip. 
• Your right knee will be pointed towards the ceiling. 
• Inhale. Then, as you exhale, twist your torso to the inside of your right thigh. 
• Keep your right hand behind your sit bones for support. 
• Place your left arm outside your right leg, just below the knee. 
• Twist your torso to your right thigh as you press your right thigh into your torso. 
• Look over your right shoulder. 
• As you breathe, lift the sternum and stay tall in the torso. 
• Try to twist more every time you exhale. 
• Repeat on the other side. 
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Modifications: 
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• If getting your torso close to the inner thigh is challenging, use a wall for assistance. 
• Start with your back facing the wall with about a foot’s distance in between. 
• As you twist, reach back for the wall. 
• Your elbow should be nearly straight (not entirely locked out). 
• If you have long arms, move farther from the wall to avoid jamming your shoulder. 
• Once you reach the wall, push away from it to deepen the twist. 
• Make sure to keep your torso long and upright.

14. Intense Side Stretch (Parsvottanasana) 

This forward bend stretches your: 
‍

• Spine
• Hips
• Legs
  ‍

It also benefits your:
‍

• Posture
• Balance
• Digestion

To do this pose: 
‍

• Stand with your left foot in front facing forward and your right foot back, turning out your toes at a slight angle. 
• Square both of your hips to face forward. 
• Place your hands on your hips. 
• Bend at your hips to fold your torso forward, tucking your chin into your chest. 
• Drop your hands down to the floor or place them on a block. 
• Hold this pose for 30 seconds to 1 minute. 
• Switch the position of your feet and do the opposite side.
  ‍

15. Head to Knee (Janu Sirsasana) 

This pose is suitable for all levels and helps improve flexibility in the: 
‍

• Back
• Hips
• Thighs

It also increases blood flow in the lower abdomen and can relieve stress. 
‍

To do this pose: 
‍

• Sit on the ground or a yoga mat. 
• Extend your right leg, and press your left foot into the inside of your thigh. 
• Inhale and raise your arms overhead. 
• Exhale and bend at your hips to fold forward toward your outstretched leg. 
• Place your hands on the floor, or hold on to your outstretched leg or foot. 
• Hold for 1 to 2 minutes. 
• Switch legs and do the opposite side.

16. Bow Pose (Dhanurasana) 

This intermediate-level pose helps stretch many of the muscles used when sitting. It can help increase flexibility in your core muscles and the muscles in your: 
‍

• Back
• Chest
• Glutes
• Legs

Avoid doing this pose if you have pain or discomfort in your: 
‍

• Neck
• Shoulders
• Back
  ‍

To do this pose: 
‍

• 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 to lift 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. 

17. Low Lunge (Anjaneyasana) 

Ideal for all levels, this pose helps lengthen your: 
‍

• Spine
• Open your hips
• Build muscle strength. 
  ‍

It may also help alleviate sciatica.

To do this pose: 
‍

• Kneel on the floor on your left knee. 
• Bend your right knee and flat your right foot on the ground before you. 
• Lengthen through your spine and out the crown of your head. 
• Lift your torso and arms. 
• You can extend your arms to the side, perpendicular to the floor. 
• Gently push into your right hip. 
• Try to hold this position for at least 30 seconds. 
• Switch legs and repeat on the opposite side.

Related Reading

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• Best Workout Apps for Beginners
• Non Yoga Stretches
• Best Fitness Apps for Men
  
• Best Free Workout Apps for Women
  
• Best Bodybuilding App
• Workout Planning Apps
• Bend App Cost
• Best CrossFit Apps

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