Whether you’re just starting your yoga journey or you’re a seasoned practitioner, you know that flexibility is a key component of a strong yoga practice.

Not only does flexibility help you slip into poses more comfortably, but it also reduces your risk of injuries and can improve your overall physical performance. Today, I’m sharing the 10 best yoga poses that I personally find beneficial for increasing full-body flexibility. Let’s dive in!

1. Downward-Facing Dog (Adho Mukha Svanasana)

How to do it: Start on your hands and knees. Make sure your wrists are under your shoulders and your knees under your hips. Spread your palms, tuck your toes under, and lift your hips up and back. Your body should form a triangle with the ground. Keep your head between your arms and gaze toward your belly.

Why it’s great for flexibility: This pose is a powerhouse for stretching your hamstrings, calves, and spine. It also strengthens your arms and legs, making it a great posture for enhancing overall body flexibility.

2. Forward Fold (Uttanasana)

How to do it: Stand with your feet hip-width apart. On an exhale, hinge at your hips and fold forward, keeping your back straight. Allow your hands to touch the ground or your legs, depending on your comfort level.

Why it’s great for flexibility: Forward Fold opens up the back of your legs and your spine. Regular practice of this pose can greatly increase your hamstring flexibility, which is beneficial for various daily activities.

3. Warrior II (Virabhadrasana II)

How to do it: Stand with your feet wide apart, turn your right foot out 90 degrees and your left foot in slightly. Extend your arms out to the sides and bend your right knee so it’s over your right ankle. Gaze over your right hand.

Why it’s great for flexibility: This pose helps to stretch your hips, groins, and shoulders while also strengthening your legs and arms. It’s a dynamic stance that enhances stability and flexibility.

4. Triangle Pose (Trikonasana)

How to do it: From a standing position, step your feet about 4 feet apart. Turn your right foot out 90 degrees and your left foot in about 45 degrees. Extend your arms to the side and bend over your right leg, placing your right hand on your ankle, shin, or the floor. Stretch your left arm up to the sky and look towards your left hand.

Why it’s great for flexibility: Triangle Pose stretches and opens the thighs, groin, hamstrings, and hips, while also opening the chest and shoulders. It’s a fantastic pose for improving mobility and reducing stress.

5. Cat-Cow Stretch (Marjaryasana-Bitilasana)

How to do it: Begin on your hands and knees. As you inhale, arch your back and look up, allowing your belly to drop (Cow Pose). As you exhale, round your spine towards the ceiling and tuck your chin towards your chest (Cat Pose).

Why it’s great for flexibility: This pose is perfect for increasing spinal flexibility and relieving tension in your torso. It’s also a great mindfulness exercise to connect movement with breath.

6. Seated Forward Bend (Paschimottanasana)

How to do it: Sit on the floor with your legs straight in front of you. Inhale and raise your arms above your head. Exhale and bend forward from your hips, reaching for your feet. Keep your spine straight and your neck relaxed.

Why it’s great for flexibility: This pose stretches the spine, shoulders, and hamstrings. With regular practice, it can deeply enhance your forward bends and calm your mind.

7. Cobra Pose (Bhujangasana)

How to do it: Lie on your stomach with your hands under your shoulders and your legs extended. Press into the ground with your hands and lift your chest off the floor, keeping your elbows close to your body.

Why it’s great for flexibility: Cobra Pose is essential for increasing flexibility in your spine and chest. It’s also therapeutic and energising, promoting good posture.

8. Camel Pose (Ustrasana)

How to do it: Kneel on the floor with your knees hip-width apart. Place your hands on your hips, and slowly bend backward. Reach for your heels with your hands, if possible, while gently pushing your hips forward.

Why it’s great for flexibility: Camel Pose is a deep backbend that stretches the entire front of the body, improves spinal flexibility, and opens up the chest and abdominal area.

9. Butterfly Pose (Baddha Konasana)

How to do it: Sit with your spine straight and your legs spread out. Bend your knees and bring your feet together, letting your knees drop to the sides. Hold your feet with your hands and gently push your knees down.

Why it’s great for flexibility: This pose is wonderful for opening your hips and thighs. It’s also great for preparing you for more advanced hip openers.

10. Child’s Pose (Balasana)

How to do it: Kneel on the floor, touch your big toes together, and sit on your heels. Separate your knees about as wide as your hips, exhale, and lay your torso down between your thighs. Extend your arms forward.

Why it’s great for flexibility: Child’s Pose is a resting pose that gently stretches your hips, thighs, and ankles while relaxing your spine, shoulders, and neck.

These poses, if practised regularly, can greatly increase your flexibility, boost your strength, and help maintain your overall health. Remember, yoga is a personal journey, so listen to your body, and don’t push yourself too hard. Happy stretching!