Yoga Positions & Exercises for Flexibility

Yoga is an exercise practice derived from physical and mental disciplines that originated in India. It is a combination of breathing, meditation and stretching positions meant to benefit the body and mind. Practicing yoga can help you build the flexibility in your body for sports or everyday needs. With a wide range of positions available, yoga can help you strengthen and stretch various areas of your body.

  1. Standing Half Forward Bend

    • The ardha uttanasana, or standing half forward pose, is a yoga position that is used to prepare and transition to other postures while helping you stretch. Press your hands onto the floor beside your feet. Use yoga blocks are reach with your fingertips if unable to reach the floor. As you inhale, straighten your arms and raise your torso away from your thighs. Continue to push with your hands to raise your sternum away from the ground. Look forward without raising your head up. This exercise helps stretch your torso while strengthening your core muscles. Slightly bend your knees or support your hands on yoga blocks if you are uncomfortable while completing this pose.

    Dolphin Pose

    • Start on the mat on your hands and knees. Your knees must be directly under your hips and your shoulders must be above your wrists. Curl your toes under and lift your knees from the mat, pushing your hips towards the ceiling. Keep your knees bent and heels up, but slowly lower your heels and straighten your knees to receive the full stretch. Press your forearms into the ground and widen your shoulders for an additional stretch. Continue to push your body away from the mat to intensify the stretch. Stay in this position for 30 seconds, taking slow deep breaths. This exercise helps stretch the upper back while adding strength to the arms and legs. Be sure to hold your head and do not let it press down into the mat too hard.

    Low Lunge

    • The low lunge, or anjaneyasana, is a standing position practiced within yoga. This pose stretches the thighs and groin muscle while working the core, neck, shoulders and chest. Begin with either your right or left foot forward -- for this example, start with your right foot forward. Your knee must be positioned directly over your heel. Lower your left knee to the ground and keep your right heel in place. Turn the top of your left foot to the ground and slide it back as far as possible until your feel a comfortable stretch in your legs. Hold your torso upright and lift your arms above your head. Push your chest out and round your shoulder blades back while looking straight ahead. Take a breath in this position. At your next inhale, slowly return to standing position and do another low lunge on the opposite side. To help with your balance, do this pose facing a wall with the toes of your lead food touching the wall.