The best examples of yoga poses for flexibility: 3 examples to start today

Let’s skip theory and go straight to real movement. When people ask for examples of yoga poses for flexibility: 3 examples that give the most bang for their time, I almost always start with this trio:

• A forward fold for the hamstrings and lower back
• A low lunge for the hip flexors and quads
• A gentle twist for the spine and shoulders

We’ll walk through each one in plain language, then add more poses and variations so you end up with several examples of how to target your whole body.

Example of Pose #1: Standing Forward Fold (Uttanasana)

If you want a clear example of a simple, powerful stretch, this is it. Standing Forward Fold is one of the best examples of yoga poses for flexibility in the back of the body.

What it targets
Hamstrings, calves, and lower back; it also helps relax the neck and shoulders.

How to do it, step by step

Start standing with your feet about hip-width apart. Soften your knees a little; you don’t need them locked out straight. Take a breath in, reach your arms up, and as you exhale, hinge from your hips and fold forward, letting your arms hang toward the floor.

Let your head hang heavy, like a bowling ball. If your hands don’t reach the floor, rest them on your shins, a chair seat, or your thighs. Keep a micro-bend in the knees so your lower back doesn’t complain.

Hold for 5–10 slow breaths. With each exhale, imagine your spine lengthening and your chest gently moving closer to your thighs.

Beginner tips

• Bend your knees more than you think you “should.” You’ll still stretch your hamstrings while protecting your back.
• If you feel pinching behind the knees, bend them further and shift your weight slightly toward the balls of your feet.

Upgrade variation: Halfway Lift (Ardha Uttanasana)

From your forward fold, inhale and lift your chest halfway up, placing your hands on your shins. Your spine becomes long and flat, like a tabletop. This version builds strength in your back while keeping that stretch in the hamstrings.

These two variations together are classic examples of yoga poses for flexibility in the entire back line of the body.

Example of Pose #2: Low Lunge (Anjaneyasana)

Tight hip flexors are one of the biggest complaints from people who sit a lot or drive for work. Low Lunge is one of the best examples of yoga poses for flexibility: 3 examples often start with this one because it opens the front of the hips so effectively.

What it targets
Hip flexors, quads, and a bit of the groin; also stretches the chest if you lift your arms.

How to do it

From standing, step your right foot forward and bend the right knee. Step your left foot back and lower your left knee to the floor (you can put a folded towel or mat under it for comfort). Your right knee stacks roughly over your right ankle.

Place your hands on your front thigh for balance. Gently shift your weight forward until you feel a stretch in the front of your left hip. Keep your chest lifted and your core lightly engaged so you’re not collapsing into your lower back.

Stay for 5–8 breaths, then switch sides.

Beginner tips

• Keep your front knee from shooting far past your toes; slide your front foot forward if needed.
• If balancing is tricky, keep your hands on the floor or on yoga blocks (or sturdy books) on either side of your front foot.

Upgrade variation: Crescent Lunge (High Lunge)

If you want more strength and balance challenge, lift your back knee off the floor and straighten that back leg. Reach your arms overhead. Now you’re stretching the hip flexors while building leg strength and stability.

Low Lunge and Crescent Lunge are excellent examples of how yoga blends flexibility and strength in one move.

Example of Pose #3: Supine Twist (Supta Matsyendrasana)

For the spine and upper body, a gentle twist is one of the best examples of yoga poses for flexibility that also feels incredibly relaxing.

What it targets
Spine (especially the mid and upper back), outer hips, chest, and shoulders.

How to do it

Lie on your back with your legs extended. Hug your right knee into your chest. Then guide that knee across your body to the left, letting it rest on the floor or on a pillow. Extend your right arm out to the side at shoulder height, palm up, and turn your head to look toward your right hand if that feels okay on your neck.

Keep both shoulder blades as close to the floor as comfortable. If your knee doesn’t touch the floor, that’s fine—support it with a cushion.

Hold 5–10 breaths, then switch sides.

Beginner tips

• If your lower back feels tight, bend both knees and stack them instead of twisting just one leg.
• If your neck is sensitive, keep your head facing the ceiling.

Twists like this are gentle, accessible examples of yoga poses for flexibility in the spine that most people can do even at the end of a long day.

More examples of yoga poses for flexibility: beyond the basic 3

Once you’re comfortable with those first examples of yoga poses for flexibility: 3 examples that cover your main areas, you can add more poses to round out your routine. Here are several more real examples that pair nicely with the three you’ve already learned.

Seated Forward Fold (Paschimottanasana)

Think of this as the floor version of Standing Forward Fold.

Sit with your legs stretched out in front of you, feet flexed. Sit up tall first, then hinge from your hips and walk your hands down your legs. You might hold your shins, ankles, or feet—wherever you can reach without rounding the upper back too much.

Hold for 5–8 breaths. This is one of the classic examples of hamstring and lower-back stretches in yoga.

Make it easier: Bend your knees and slide a rolled towel or pillow under them. You’ll still get a good stretch without strain.

Cat–Cow (Marjaryasana–Bitilasana)

This gentle movement is a favorite in 2024 yoga and mobility classes because it wakes up the spine without feeling like a workout.

Come to your hands and knees, shoulders over wrists and hips over knees. As you inhale, drop your belly slightly, lift your tailbone and chest, and look forward (Cow). As you exhale, round your spine toward the ceiling, tuck your chin and tailbone (Cat).

Move slowly for 5–10 rounds of breath. Cat–Cow is one of the best examples of yoga poses for flexibility in the spine that also improves body awareness and control.

Child’s Pose (Balasana)

From hands and knees, sit your hips back toward your heels and stretch your arms forward, resting your forehead on the floor or on your hands.

This pose gently lengthens the spine, hips, and shoulders. It’s a great reset between stronger poses and a real-world example of how yoga supports flexibility and relaxation at the same time.

Pigeon Pose (Eka Pada Rajakapotasana – beginner version)

For deeper hip work, Pigeon Pose is one of the more intense examples of yoga poses for flexibility, so take it slowly.

From hands and knees or Downward Dog, bring your right knee toward your right wrist. Place your right shin on the floor at an angle that feels okay for your knee. Slide your left leg back behind you, top of the foot on the floor.

Keep your hips as level as you can, and either stay upright on your hands or fold forward over your front leg. You should feel a deep stretch in the outer right hip.

Hold for 5–8 breaths, then switch sides. If this feels too strong, try a Figure-Four stretch on your back instead (lying down, cross one ankle over the opposite knee and gently pull the uncrossed leg toward you).

How to turn these examples into a 10–15 minute flexibility routine

Knowing examples of yoga poses for flexibility: 3 examples is helpful, but the real benefit comes from doing them regularly. Here’s how you can build a short, realistic sequence without turning it into a big production.

Warm-up (2–3 minutes)
Start with Cat–Cow for 8–10 slow breaths, then a gentle Child’s Pose for 5 breaths. This prepares your spine and hips.

Main sequence (8–10 minutes)
Move through these poses in order:

• Standing Forward Fold → Halfway Lift → Forward Fold again
• Low Lunge on each side (upgrade to Crescent Lunge if you’re ready)
• Seated Forward Fold
• Pigeon Pose or Figure-Four stretch on each side

Cool-down (2–3 minutes)
Finish with a Supine Twist on each side and a final minute lying flat on your back, breathing slowly.

This short flow uses several of the best examples of yoga poses for flexibility in a way that fits into a busy schedule. Aim for 3–4 sessions per week. Research from sources like the National Institutes of Health and Mayo Clinic continues to support the idea that regular stretching and mobility work can improve range of motion and may help reduce injury risk when combined with strength and conditioning.

2024–2025 trends: how people are using these poses now

In 2024 and heading into 2025, a few patterns keep showing up in yoga and fitness spaces:

• Short, stackable sessions. Instead of long classes, people are using 10–15 minute blocks of yoga poses for flexibility before or after strength training or running. The examples of yoga poses for flexibility: 3 examples you learned above are perfect for that style.
• Hybrid routines. Trainers are pairing lunges, squats, and light weights with Low Lunge, Pigeon, and twists to keep joints moving well.
• Desk and remote workers. Many people are using Standing Forward Fold, Cat–Cow, and Supine Twist as “movement snacks” during the day to offset sitting.

The CDC highlights the importance of regular physical activity for overall health, and flexibility work like these poses fits neatly alongside walking, strength training, and cardio.

Safety tips before you try these examples

Even the best examples of yoga poses for flexibility can backfire if you push too hard, too fast.

• Move slowly into each pose and avoid bouncing.
• Mild discomfort or stretching is okay; sharp or pinching pain is your cue to back off.
• If you have existing injuries or medical conditions, check with a healthcare professional first. Resources like MedlinePlus and Mayo Clinic provide good overviews on stretching safety.

Remember, flexibility improves gradually. Think in weeks and months, not days.

FAQ: examples of yoga poses for flexibility

Q: What are the best examples of yoga poses for flexibility for beginners?
Some of the best beginner-friendly examples of yoga poses for flexibility include Standing Forward Fold, Low Lunge, Cat–Cow, Child’s Pose, Supine Twist, and Seated Forward Fold. These poses are relatively simple to learn, easy to modify, and cover most major tight areas: hamstrings, hips, back, and shoulders.

Q: Can you give an example of a quick flexibility routine using just 3 poses?
Yes. A simple routine using examples of yoga poses for flexibility: 3 examples could be: Standing Forward Fold for 8–10 breaths, Low Lunge on each side for 5–8 breaths, and Supine Twist on each side for 5–10 breaths. This hits your hamstrings, hips, and spine in under 10 minutes.

Q: How often should I practice these examples of yoga poses for flexibility to see results?
Most people notice changes with 3–4 sessions per week, about 10–20 minutes each. Consistency matters more than intensity. Going to your edge gently and often is better than pushing hard once a week.

Q: Are these examples of yoga poses for flexibility safe if I’m not very active?
Generally, yes, especially the gentler poses like Cat–Cow, Child’s Pose, and Supine Twist. However, if you have joint issues, back problems, or other health conditions, it’s wise to talk to a healthcare provider first or work with a qualified yoga teacher who can offer modifications.

Q: Do I need to be warm before trying these examples of yoga poses for flexibility?
It helps. Even a few minutes of walking in place, gentle marching, or Cat–Cow can warm up your muscles and make the stretches feel better. Cold muscles tend to be stiffer, so easing in is always a good idea.

If you start with these examples of yoga poses for flexibility: 3 examples and gradually add the others, you’ll build a flexible, mobile body with a routine that actually fits your life. Keep it simple, keep it consistent, and let your range of motion grow over time instead of forcing it in one session.