Home > yoga > Yogasanas to increase your body’s flexibility

Yogasanas to increase your body’s flexibility

Yoga is not only meant for those who are flexible. It is meant for any person of any age and of any fitness level.

As we grow older, our bodies tend to get stiff. So this series of yogasanas has been designed especially for those who hate to move their bodies because of stiffness or low energy. It is also useful for those who have very low levels of flexibility.


If you begin now, you will soon identify changes in your body that you never imagined possible.

Hastauttanasana (Hand Raising Pose)

  • Stand straight, with feet together and palms joined in front of chest.
  • Inhale, keep palms together and bend the back, stretching arms over head.
  • Breathe normally.

Padahastasana (Standing Forward Bend)

  • Inhale and lift arms straight over head, with arms touching ears.
  • Exhale and bend forward from hips, keeping the back straight as long as possible. Keep legs straight with body weight over balls of feet. Feel hips lifting up and body falling away from hips.
  • If possible, put hands flat on floor or wrap fingers around big toes. If you can’t reach floor, wrap hands around back of legs.
  • Try to bring head in as close to knees as possible, with neck relaxed.
  • In the beginning, hold posture for five seconds, gradually working up to one minute or more.

Tiryaka Tadasana (Side Bending Side Stretch)

  • Stand with legs wide apart and arms by side.
  • Raise one arm up to side and up to ear. Exhale, stretch arm over head, bending body to one side, palm facing down.
  • Hold for 10-30 seconds and breathe normally.
  • Inhale and go back to start position.
  • Repeat on other side.


  • Sit and bend right leg so that heel touches groin area.
  • Inhale slowly, stretching arms over head.
  • Exhale slowly as you bend forward. Interlock fingers and hold heel.
  • Place forehead, chest and abdomen on thighs and hold for 30-60 seconds, breathing normally.
  • Inhale slowly as you stretch arms up and return to start position.
  • Repeat on other side.

Seated Spinal Twist

  • Sit with back straight, place both arms behind you, fingers pointing away from body.
  • Bend one leg and place foot below kneecap.
  • Gently twist spine, take knee towards floor on opposite side.
  • Hold for 10-30 seconds, breathing normally.
  • Repeat on other side.
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