The 6 Best Yoga Positions To Improve Flexibility

There are people who are very flexible and others who are not. Practicing yoga will help you improve your flexibility.
The 6 best yoga poses to improve flexibility

Each body is different, some, by nature, are very flexible, others, not so much. The truth is that flexibility needs to be trained and developed like any other activity. Doing yoga poses will not only make you more flexible, it will help you get to know your body better.

Yoga and flexibility

The word yoga comes from Sanskrit and means “union”. It is a physical discipline born in India that develops the mind-body connection. If you are not very flexible and want to improve your flexibility through yoga, this article is for you.

Before starting

Yoga “trains” many of our body’s abilities, including flexibility. One of the main aspects of yoga for improving flexibility is that all postures go hand in hand with a sense of relaxation.

bikram yoga

By doing yoga poses when you get up, or before going to sleep, you will be more flexible and your body and mind will benefit from numerous benefits. Before starting, it is important that you understand the following recommendations:

  • Use Proper Clothing: Wear comfortable clothing that fits your body well. You will do different types of movements and it is important that the clothes do not disturb you or are in the way.
  • Find the right place: look for a place where you have enough space to move without any object that can trip you or prevent the execution of the positions.
  • Use a mat, a mat or a towel: yoga has very different positions, some to be performed even on the floor. To avoid injury or bruising on your body it is important to use a yoga mat or, if you do not have one, you can also use a large towel.
  • Relax and breathe properly: it is important that you are not tense when doing yoga poses. If you are tense, your muscles won’t stretch well and if you don’t breathe properly, oxygen won’t reach them as it should.
  • Enjoy the moment: take the time to do the poses and don’t feel pressured.

Yoga positions to improve flexibility

After giving you the most important tips, the interesting part comes: the yoga positions. If you keep reading, you will know 6 yoga poses that are ideal for inflexible people.

Marjaryasana – Bitilasana

This is the position of the “cat” (Marjaryasana) and the “cow” (Bitilasana). It is suitable for warming up and preparing the body for more complex positions. It acts on the spine and affects blood circulation. It seems that this position stimulates self-esteem and emotional balance.

posture of the cat
  • Execution: kneel on the floor and bring your hands forward as if you were sitting at the table. It is important that the knees are aligned with the hips and the arms with the shoulders. For the first position (Marjaryasana), the back must form an upward arch and the head must point downward. For the second position (Bitilasana), the back must arch downwards and the head must point upwards.

Baddha Konasana

Baddha Konasana or the “butterfly” is a position that opens the hips and improves the flexibility of the legs (which helps a lot in opening the legs). This position stimulates a chakra linked to creativity and determination.

baddha konasana
  • Execution: sit on the ground with your back straight, bend your knees and bring your feet as close to your body as possible. You can use your hands to keep your feet in that position. If you want to further improve flexibility, you can try bringing your chest closer to your feet. Remember to always keep your back straight.


The word Uttanasana comes from Sanskrit, uttana means “intense” and asana “posture”. This position is very useful for the body because it helps stimulate blood circulation in the brain and has a calming effect on the mind. Uttanasana greatly improves the flexibility of the legs and in particular that of the Achilles tendon.

  • Execution: stand up. For people who have little flexibility, this pose is performed with feet together and knees slightly bent. Try touching the ground with your hands while keeping your back straight. With practice you will be able to perform this position without bending your knees.

Viparita salabhasana

This position is also called the “Superman” position, because it simulates the posture of the superhero when flying. Viparita salabhasana is a posture associated with love and compassion and improves the flexibility and strength of the back.

  • Execution: Lie on your stomach with your arms extended forward. Without bending your knees, lift your feet and torso off the ground as high as you can.


The Trikonasana or the “triangle” pose exercises balance and flexibility. This posture is said to awaken the chakra of pleasure and enjoyment.

trikonasana for flexibility
  • Execution: stand with your arms and legs straight. Bend your torso forward by touching the corresponding leg with your hand (you don’t necessarily have to touch the ground) and keep one arm down and the other up.


This is the position of the “waxing moon”. The Anjaneyasana stretches the hips and stretches the quadriceps. It is said to open the heart chakra and produce a feeling of tranquility.

improve flexibility with yoga
  • Execution: Place one leg forward and bend the knee at a 90 degree angle. The knee of the rear leg must be lowered until it touches the floor. Hands can be resting on the floor or you can extend your arms upward.

To improve flexibility, forget …

If you are not flexible at first, don’t make a fuss about it, you have to be very patient. It takes time and perseverance to have good flexibility. We advise you not to be too demanding of your body right away, you could get hurt. Never forget that your body is a precious gift and you must take care of it by treating it with the utmost delicacy, especially when you want to improve flexibility.

Related Articles

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to top button