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Yoga Poses for Flexibility
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Downward-Facing Dog
Start on your hands and knees, tuck your toes, lift your hips, and straighten your legs as much as possible. Targets flexibility in hamstrings and calves.
Garland Pose
Stand with feet slightly wider than hip-width apart, lower into a deep squat, keeping heels on the floor if possible. Targets the groin, hips, and lower back.
Camel Pose
Kneel with knees hip-width apart, push your hips forward, reach back and hold your heels. Enhances flexibility of the spine and stretches the chest and shoulders.
Happy Baby Pose
Lie on your back, grab the outside of your feet with your hands, and pull your knees towards your armpits. Targets flexibility in hips and hamstrings.
Butterfly Pose
Sit with the soles of your feet together, knees dropped to the sides. Gently press the knees down with your elbows. Encourages flexibility in the inner thighs and hips.
Child's Pose
Kneel on the floor, touch your big toes together, sit on your heels, then lay your torso down and stretch your arms forward. Targets hip, thigh, and ankle flexibility.
Cobra Pose
Lie prone on the floor, palms under shoulders, press the chest up while keeping the hips on the ground. Enhances flexibility of the spine and chest.
Bow Pose
Lie on your stomach, bend knees, lift chest and grab your ankles. Strengthens the back muscles and increases spinal flexibility.
Standing Forward Bend
Stand with feet together, bend forward from the hips, keeping the legs as straight as possible. Aims for flexibility in the hamstrings and lower back.
Seated Forward Bend
Sit with your legs stretched in front of you, hinge at the hips, and elongate the torso over the legs. Promotes hamstring and lower back flexibility.
Pigeon Pose
From Downward-Facing Dog, bring your right knee forward and place it behind your right wrist, extend the left leg back. Opens hip flexors and stretches the thighs and groin.
Cat-Cow Pose
Start on hands and knees, arch your back upwards, then invert and scoop your spine, lifting your head and tailbone. Improves spinal flexibility and massages the spine.
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