Can’t even bend to touch your toes? Let these 8 yoga asanas make you flexible

A flexible body comes with practice and conditioning. And if you belong to the club of inflexible people, then you need to try these 8 yoga poses for flexibility.
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Increases blood circulation in scalp. Image courtesy: Shutterstock
Aayushi Gupta Updated: 12 Apr 2021, 05:57 pm IST
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Can’t bend and touch your toes? Before you embrace the curse of inflexibility for life, know that yoga can change your body. The ancient practice of yoga has many asanas that can make you flexible in a safe manner. And if you believe yoga is for people who are already flexible, then you’re highly mistaken! 

In fact, trying yoga poses for flexibility is a great idea—one that is often recommended by health experts. The principle of yoga is to keep the body active, which slowly enhances the overall flexibility in your body. The only thing you as a beginner need to keep in mind is to begin with slow-paced asanas that can stretch your entire body.

To that end, here are some super-easy yoga poses for flexibility that all beginners can try:

1. Tree pose or vrksasana

Start your yoga journey with the tree pose which is also known as a one-legged balancing pose. This pose doesn’t require flexibility; rather, it needs balance. So, the regular practice of vrksasana can improve balance and strengthen the bones of your hips and legs. To get into the pose try to centre your body weight, stand on your right leg (your right foot resting on your right inner thigh)and put your hands together in front of you. Hold, breath and switch legs. 

yoga poses for flexibility
Strike a balance with this pose . Image courtesy: Shutterstock
2. Bridge pose or setu bandha sarvangasana

This is a good asana for inflexible people as it stretches the chest, neck, and spine. At the same time, it also helps to rejuvenate tired legs. When you get into the position, try to hold the pose so as to stimulate the abdominal organs. If you practice it daily, you can not only boost flexibility—but also reduce knee and back pain.

yoga poses for flexibility
bridge pose is a great pose to increases flexibility. Image courtesy: Shutterstock
3. Wide-legged standing forward bend or ardha uttanasana

Bending forward can be difficult if you have tight hamstrings and hips, or tightness in your lower back. To solve this problem, you need to practice the wide-legged standing forward bend. This pose is about stretching the back of your legs, hamstrings, and your back. Bend your body forward until you feel a stretch in your legs and make sure your lower back doesn’t bend or buckle. 

standing forward bend
Standing forward bend is the simplest pose you can do. Image courtesy: Shutterstock
4. Cat-cow pose or chakravakasana

The cat-cow pose is a gentle flow that brings flexibility to the spine and neck, and softly strengthens the abdomen, hips, and shoulder. It also opens the chest and promotes healthy breathing patterns. You can start practicing this pose without worry about flexibility levels. 

yoga poses for flexibility
Try the cat cow pose for your back, core, and more. GIF courtesy: Giphy.
5. Downward facing dog or adho mukha svanasana

Can’t keep your knees straight while doing the downward facing dog? Don’t sweat because even if you bend your knees, you’ll get the flexibility-building benefits of this asana. All you need to ensure is that your back is straight. 

yoga poses for flexibility
Downward-facing dog pose is your one stop solution. Image courtesy: Shutterstock

This pose stretches your back, hamstrings, and shoulders but can also strengthen your upper body—so don’t give this a miss.

6. Chair pose or utkatasana

Utkatasana is a challenging pose that strengthens your thighs and ankles and tones your leg muscles. It’s one of the best stretches for inflexible people as it’s relatively easy to do and feels great. Also, it’s a great pose to reduce stiffness. 


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yoga poses for flexibility
Practice chair pose regularly to gain power and flexibility! Image courtesy: Shutterstock
7. Plank pose or phalakasana

Yes, the plank is actually a yoga pose that can even be done by inflexible peeps out there! Instead, you need to focus on keeping your body straight and holding the pose for a few seconds which creates tension in your core, legs, and arms—hence toning the muscles.

yoga poses for flexibility
Go into a plank to get complemented with great health.
8. Child’s pose or balasana

While performing any pose if you get tired, then you can switch to the child’s pose! It calms your mind and stretches back muscles. Not to mention, it is easy to do. 

yoga poses for flexibility
Hold onto that stretch and give your back a new lease on life with child’s pose. Image courtesy: Shutterstock

You probably won’t be able to nail all the yoga poses immediately, but the regular practice of these yoga poses can help you loosen your tight muscles which can improve your flexibility.

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About the Author

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More

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