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Yoga Poses for Flexibility

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Downward-Facing Dog

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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.

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Garland Pose

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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.

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Camel Pose

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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.

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Happy Baby Pose

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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.

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Butterfly Pose

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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.

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Child's Pose

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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.

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Cobra Pose

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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.

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Bow Pose

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Lie on your stomach, bend knees, lift chest and grab your ankles. Strengthens the back muscles and increases spinal flexibility.

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Standing Forward Bend

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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.

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Seated Forward Bend

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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.

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Pigeon Pose

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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.

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Cat-Cow Pose

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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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