9 yoga stretches for beginners that will boost flexibility

This stance may be modified in several ways, including by strapping the elevated leg's instep. Without a yoga strap, a belt or leg hold will work. The ideal approach to stretch your groins, hips, hamstrings, and calves is straight legs.

Supta Padangusthasana

This pose is a great way to gently stretch the hip flexors at first, and then more deeply as your flexibility improves. When you want more energy, you can switch in Pigeon.


Downward Dog, you didn't suspect that we would leave anything out, did you? This specific position is beneficial for a variety of reasons, but it is especially beneficial for extending the hamstrings and calves along the backs of the legs.

Adho Mukha Svanasana

Choose your own experience with Anjaneyasana. Lunge deeply into the front hip or above the knee. Reaching toward the ceiling extends the intercostals. Reaching for your rear foot may stretch your quads. Choose a suitable version.

Crescent Lunge (Anjaneyasana)

The pyramid exercise targets your hips and hamstrings in great depth. This posture requires the use of props, and it is important to keep in mind that both hip points should be toward the front of the mat.


Half Moon adds balance and opens the hamstrings (again!), hips, ribs, and chest. Triangle (Trikonasana) position is a safer alternative for beginners. A block makes this stance easier.

Ardha Chandrasana

Squatting was once quite a natural way to sit but most of us have lost the habit and, with it, the ease. If your heels come up a lot, take a rolled or folded blanket underneath them. You can also place a block under your seat for additional support if this squat is very intense for you.


There's a lot of passive stretching in the lower body (especially in the hard-to-reach outer thigh, technically part of the glutes), so set it up carefully and keep your right foot firmly on the floor. Start slowly most of us don't twist much.

Ardha Matsyendrasana

Cow face is another pose that takes the body to places we don t normally go and therefore is a really good antidote to all the slumped over sitting we frequently do. This arm position can be quite challenging, so have a strap handy and get ready to stretch