10 Yoga Poses For Flexibility with Impressive Yoga Benefits

Spread the love

Need a flexible and healthy body? Read this article to know the top 10 yoga poses for flexibility. Along with yoga poses for flexibility, I have summarized the benefits of yoga for women as well as the benefits of yoga for men. 

The word yoga has been derived from a Sanskrit word “Yuji” which means union or yoke. Yoga helps in improving your health from relieving stress, maintaining posture, to managing weight. 

Top 10 yoga poses for flexibility

For starting yoga, one must have a flexible body. Here I’ve mentioned various asanas that can make your body flexible. Following are the top 10 yoga poses for flexibility:

1. Cat-Cow Pose (Marjaryasana-Bitilasana)

First out of the top 10 yoga poses for flexibility is the Cat-cow pose. It is known as Marjaryasana-Bitilasana in Sanskrit. It is an easy pose and is the best for beginners.


It consists of the following benefits:

  • The cat-cow pose improves the flexibility of muscles and enables a person to do more complex poses. 
  • It reduces menstrual cramps and pain and helps tone the reproductive organs in women.
  • Additionally, it strengthens your spine and increases the blood flow.
  • This pose also stretches your abdomen, hips, lungs, and chest.
  • The abdominal organs such as adrenal glands and kidneys are also massaged during this pose.
10 Yoga Poses For Flexibility with Impressive Yoga Benefits 1 - Daily Medicos


  1. Start putting your hands and knees on the ground. Ensure that your knees are under the hips, and your wrists are under the shoulders. Start in a neutral spine position, having your back flat and your abs engaged. Inhale deeply. 
  2. When exhaling, make your spine round-up towards the ceiling, and assume you’re pulling your belly button up towards the spine, really engaging the abs. Tuck the chin towards the chest, and let the neck release. This is your cat pose.
  3. When inhaling, arch the back, keep your belly relaxed and stacked. Lift your head and tailbone towards the ceiling — avoid putting any unnecessary pressure on your neck. This is your cow pose.
  4. Keep changing your poses, from Cat Pose to Cow Pose, and link your breath to every movement — inhale when dong the Cow Pose and exhale when doing the Cat Pose.
  5. Repeat for a minimum of 10 rounds, or until your spine is warmed up.

Mistakes that should be avoided:

  • When you look at the ceiling, do this with control, and don’t overextend your neck. When you go into Cat pose, drop your head naturally instead of forcing it down.
  • Keep your arms straight so you move with your spine and not your arms and elbows.

2. Standing Forward Bend (Uttanasana)

Another important pose out of the top 10 yoga poses for flexibility is standing forward fold. It is known as uttanasana in Sanskrit.


Uttanasana has several benefits.

  • It calms your brain and relieves stress, depression headache, and insomnia.
  • It also stimulates the liver and kidneys.
  • Additionally, it stretches the hamstrings, hips, and calves, and strengthens your thighs and knees.
  • Uttanasana works as a therapy for people suffering from asthma, high blood pressure, infertility, osteoporosis, and sinusitis.
  • With these benefits, another important benefit of Uttanasana can not be ignored i.e, it improves digestion and reduced fatigue and anxiety.


A perfect Uttanasana can be done by following these steps:

  1. Stand straight with your feet together. Bend your knees a bit and fold your torso over your legs, moving from the hips and not the lower back.
  2. Put your hands next to your feet or on the floor in front of you.
  3. Inhale and expand your chest to lengthen your spine. Keep looking forward.
  4. Exhale and slightly press both of your legs toward straight. Lift the kneecaps and gently spiral the upper, inner thighs back. Keep the legs straight without hyperextending.
  5. When exhaling, extend your torso down and avoid rounding your back. Stay long throughout your neck, extending the crown of the head toward the floor. Draw the shoulders down your back.

Mistakes that should be avoided

  • Avoid rounding your upper back and rolling your shoulders forward.
  • Avoid locking your knees and rounding your lower back. 

3. Warrior I (Virabhadrasana I)

The second out of the top 10 yoga poses for flexibility is the Warrior I pose. It is known as Virabhadrasana I in Sanskrit.


Virabhadrasana I consists of a number of benefits.

  • This pose strengthens your legs, opens your hips and chest, and stretches your arms and legs.
  • It develops focus, balance, and groundedness.
  • Moreover, it improves blood circulation and respiration and makes your body energetic.
10 Yoga Poses For Flexibility with Impressive Yoga Benefits 2 - Daily Medicos


  1. Make a high lunge pose with the knee of your right leg bent, engage the legs in order to ground down through your feet, and inhale your hands up to the bent knee. Make use of your arms to draw the torso back slightly. Ensure that the knee of your right leg is directly over your right ankle.
  2. Bring your hands to your hips and so square the hips and the shoulders towards the front wall. Relax your shoulders down. Then draw the shoulder blades towards the spine to open your chest.
  3. Inhale your arms over your head in an H position with your palms facing one another, or you can bring the palms together crossing the thumbs, or interlace your fingers together and point your index finger upward. Let your shoulders relaxed and your chest lifted.
  4. In order to go deeper, bring the palms together, then carefully arch back and look up towards the ceiling.
  5. Inhale deeply into your belly and chest, exhale press into your feet, fingers and crown, feeling your body extending in five directions.
  6. Continue breathing and hold for 3-6 breaths.
  7. To release, exhale and lower your hands down to the ground.

Mistakes that should be avoided:

  • Don’t let your front knee dropping in or going too far past your front toes.
  • Keep your back foot turned towards the 75-degree angle. If not it can cause injuries. 
  • Bend your upper back and not your lower back.
  • Keep your shoulders lifted and arms loose.

4. Butterfly Pose (Baddha Konasana)

Another effective pose out of the 10 yoga poses for flexibility is Butterfly pose. It is known as Baddha Konasana in Sanskrit. It creates flexibility in the groin and hip region, and gives a deep stretch to your body. It is the best yoga pose for women. 


Benefits of butterfly pose are:

  • This pose improves the functioning of the ovaries and increases blood circulation to the reproductive system, reducing the risk of infertility by enhancing the working of the overall reproductive system.
  • It helps relieve the symptoms of menopause.
  • It is effective for flat feet, high blood pressure, infertility, and asthma.
  • Consistent practice of butterfly pose until late into pregnancy eases childbirth.
  • This pose helps in stretching your inner thighs, groins, and your knees.
  • It helps in reducing mild depression, anxiety, and fatigue.
10 Yoga Poses For Flexibility with Impressive Yoga Benefits 3 - Daily Medicos


  1. Begin the pose by sitting on your yoga mat. Legs, back straight, and hands on the floor.
  2. Exhale and bend your knees. Bring your heels as close as possible to your pelvic region and join them. Now, hold them with your hands
  3. Remain in this pose for around 3-5 minutes.

Mistakes that should be avoided:

  • Avoid doing this during menstruation. 
  • If you have any groin or knee injury, make sure that you keep a blanket under the outer thighs for support. Do not perform a butterfly pose without the blanket support.
  • Sciatica patients should either completely avoid this pose or sit on a cushion to raise the hips.
  • If you are suffering from any lower-back disorders, do this yoga pose only while keeping the spine erect. Don’t round up your spine by bending forward. 

5. Cobra Pose (Bhujangasana)

Another easy yet effective pose is Cobra pose out of the 10 yoga poses for flexibility. It is known as Bhujangasana in Sanskrit. It is best for beginners and enables you for further back-bends.


It has numerous benefits: 

  • It increases the flexibility of the spine.
  • This pose stretches your chest and strengthens your spine and shoulders.
  • It is therapeutic for asthma as it opens your lungs.
  • Cobra pose also stimulates your abdominal organs and improves digestion.
  • It helps in reducing stress and fatigue.
  • Additionally, it firms and tones your shoulders, abdomen, and buttocks, and helps to ease the pain of sciatica. 
10 Yoga Poses For Flexibility with Impressive Yoga Benefits 4 - Daily Medicos


  1. Put your palms flat on the floor. Make sure that your palms are directly under your shoulders. Bend your elbows back and hug them into your sides.
  2. Pause for a moment looking at your mat, keeping your neck in a neutral position. Anchor your pubic bone to the ground.
  3. Inhale and lift your chest off the ground. Roll the shoulders back and keep your low ribs on the ground. Ensure that your elbows continue hugging your sides. Avoid winging them out to either side.
  4. Keep the neck neutral. Avoid cranking it up. Keep your gaze on the floor.
  5. Exhale and release back to the floor.

Mistakes that should be avoided:

  • If you keep your hands too far away from your body, you’ll likely end up jamming the shoulders toward your ear.
  • If your arc is turning into an L shape, you’ve come up too high. Lower a few inches to avoid crunching your lower back.
  • When you’re getting into low Cobra Pose, then it’s fine to keep your feet together. However, when you’re getting into extended Cobra Pose, your feet should be hip-distance wide in order to lessen pressure on the low back.
  • This pose engages your back muscles to maintain the lift rather than your arms and legs. Keep your hips on the floor and use your back muscles-rather than brute arm strength-to lift your torso. Stop before your hips lift off the floor.

6. Bow Pose (Dhanurasana)

Another pose out of the top 10 yoga poses flexibility is a bow pose. It is known as Dhanurasana in Sanskrit. This pose is the best for you if you’re looking for yoga poses for back flexibility.


It has the following benefits: 

  • It helps to relieve constipation and menstrual discomfort.
  • Chest stretch opens the lungs, which helps to relieve respiratory ailments.
  • This pose also helps to relieve fatigue, stress, and anxiety.
  • Moreover, it releases back pain.
  • It improves posture and spinal flexibility.
  • Bow pose helps to open the chest, abdomen, quadriceps, ankles, groins, hip flexors, and throat.
10 Yoga Poses For Flexibility with Impressive Yoga Benefits 5 - Daily Medicos


  1. Start lying on your stomach, with your arms relaxed at your sides, palms facing toward the ceiling, legs extended straight back, and forehead on your mat.
  2. Exhale when bending your knees. Bring your heels as close as possible to your buttocks. Keep your knees hip-distance apart.
  3. Take your hands back and hold your ankles. 
  4. Inhale, then raise your heels apart from your butt, having a hold of your ankles. Now, raise the head, chest, and thighs from the ground. As you lift, safely, and comfortably rotate your shoulders. At this point, only your core should touch the mat, while the rest of your body is lifted towards the ceiling.
  5. Keep your chin parallel to the floor and your gaze directly ahead of you. You should feel your back being stretched as the weight and balance shifts to your core. Chest and shoulders should feel open.
  6. Stay in this pose for 5 breaths.
  7. Exhale and release to your mat.

Mistakes that should be avoided

  • Avoid holding the tops of your feet.
  • Keep your knees hip-distance apart.
  • Avoid holding your breath. This pose doesn’t require holding your breath. Follow the correct breathing pattern to make this pose effective. Exhale when you bend into and out of the pose. Inhale as you lift. Holding your breath may limit the chest from opening up. 

7. Bridge Pose (Setu Bandha Sarvangasana)

Another pose out of the 10 yoga poses for flexibility is Bridge pose. It is known as Setu Bandha Sarvangasana in Sanskrit. Many fitness experts recommend this pose to increase flexibility. It is an alternative for wheel pose.


Benefits of Bridge pose are: 

  • It helps stretch your chest, neck, and spine.
  • This pose calms your brain and helps relieve stress and mild depression.
  • Bridge pose stimulates abdominal organs, lungs, and thyroid. 
  • It helps rejuvenate your tired legs. 
  • It improves digestion, relieves menstrual discomfort, and the symptoms of menopause. 
  • Moreover, bridge pose reduces anxiety, fatigue, backache, headache, and insomnia.
  • It is effective for asthma, high blood pressure, osteoporosis, and sinusitis.
10 Yoga Poses For Flexibility with Impressive Yoga Benefits 6 - Daily Medicos


  1. Lie on your back and bend both knees. Place your feet flat on the yoga mat hip-distance apart.
  2. Extend your arms alongside the body with the palms facing down. Your fingertips should be lightly touching the heels. 
  3. Press your feet into the floor, inhale and lift your hips, lifting your spine off the floor. Slightly squeeze your knees together to keep the knees hip-width apart. 
  4. Now, press into arms and shoulders to lift your chest.
  5. Breathe. Hold for 4-8 breaths. 
  6. Exhale and slowly release your spine to the floor.

For support:

  • Slide a yoga box under your back directly under your sacrum when you lift your hips. Let it rest securely on the bolster. 
  • You can keep your arms outstretched on the ground alongside your body. 
  • This position should be comfortable, and if this hurts your back, remove the block and release to the floor.  

Mistakes that should be avoided:

  • Ensure that there is space between your chin and your chest throughout this position.
  • Your feet should be hip-distance apart, so your knees can stack over your ankles for support.
  • Your thighs should be squeezing in like you’re trying to hold a block between your knees.

8. Seated Forward Bend (Paschimottanasana)

Another easy pose out of the top 10 yoga poses for flexibility is Seated forward fold. It is known as Paschimottanasana in Sanskrit. This pose gives your whole back a deep stretch, from the calves to the hamstrings (back of the thighs) to your spine. Seated forward bend helps open up your hips. This pose is excellent for runners who tend to have tight hamstrings.


Seated forward bend consists of the following benefits:

  • It calms your brain and helps relieve stress and mild depression.
  • This pose stretches your spine, shoulders, hamstrings.
  • It stimulates your liver, kidneys, ovaries, and uterus.
  • Seated forward pose improves digestion.
  • Moreover, it helps relieve the symptoms of menopause and menstrual discomfort.
  • This pose reduces headache, anxiety, and fatigue.
  • It is curative for high blood pressure, infertility, insomnia, and sinusitis.


  1. Sit on your yoga mat. Extend your legs straight. 
  2. Inhale and lift your hands straight up.
  3. While exhalation, slowly bend and reach your heels. Beginners can bend their knees. Once your flexibility increases, do this by keeping your legs straight. 
  4. Keep a hold on your shins, ankles, or feet — wherever your are comfortable.
  5. Touch your belly to your legs first, and then the chest. Touch your head and nose to your legs in the last.
  6. Hold this position for a minimum of 1 min. 
  7. To release, inhale and slowly roll up your spine and lift your hands straight up. 

Mistakes that should be avoided:

  • Avoid bending your waist. 
  • Keep your back straight. 
  • Avoid bending your knees and make them as straight as possible you can. 

9. Reclining spinal twist (Supta Matsyendrasana)

Yoga poses for flexibility includes another pose i.e, Reclining spinal twist. It is called Supta matsyendrasana in Sanskrit. This is a key pose for athletes that can help alleviate upper back pain, lower back pain, knee and neck pain, and pain in between the shoulder blades. 


Benefits of reclining spinal twist are: 

  • It stretches your IT band, TFL, glutes, piriformis, lower back, abs, obliques, chest, shoulders, and neck.
  • It also improves spinal mobility.
  • This pose helps relieve compression at the lower back.
  • Moreover, it relaxes your body and quiets your mind and relieves stress.
10 Yoga Poses For Flexibility with Impressive Yoga Benefits 9 - Daily Medicos


  1. Start lying comfortably on your back. Bend your knees into your chest and extend your arms out alongside the body forming a “T”, having your palms facing toward the ceiling.
  2. Inhale and lengthen your tailbone down toward the ground. As you exhale, turn both of your bent knees to the right, and look to the left.
  3. Place your knees and feet close together, and press the backs of your shoulder blades down toward the ground.
  4. Stay in this position for 5-10 breaths. Now, inhale to come back up to the center. On the next exhale, turn your knees to the left, and look to the right.
  5. Inhale and come back up to the center. Wrap your arms around your legs and lightly rock from side to side to release the low back. Now, extend both of your legs straight down onto the mat.

Mistakes that should be avoided

  • Avoid holding your breath. Breathe smoothly and deeply in this pose. 
  • Avoid forcing your knee toward the ground. 

10. Wide-angle seated forward Bend (Upavistha Konasana)

Another pose out of the top 10 yoga poses for flexibility is a wide-angle seated forward fold pose. It is known as Upavishtha Konasana in Sanskrit. This pose helps open up your hips and low back, and also boosts flexibility in your hamstrings and calves. In order to go deeper into the pose, you can use the edge of a cushion or block. Sit on it to tilt your pelvis forward.


Benefits of wide-angle seated forward fold are:

  • It stretches the insides and backs of your legs.
  • This forward bend stimulates your abdominal organs.
  • This pose strengthens your spine.
  • It helps calm your brain.
  • It releases groins. 
10 Yoga Poses For Flexibility with Impressive Yoga Benefits 10 - Daily Medicos


  1. Sit on your yoga mat with your legs extended straight forward. 
  2. Open your legs as far wide as you can. 
  3. Now you must hold your right foot with your right hand and your left foot with your left hand. 
  4. Hinge at your hips to bend forward. 
  5. Stay in this position for 1-2 minutes. 

Mistakes that should be avoided

  • Avoid bending your spine.
  • If you are a beginner, avoid stretching your legs more than your flexibility. 

These poses for flexibility are the best and easy poses for beginners. However, if you have any kind of injury, consult your physician before practicing any of the above-mentioned yoga poses for flexibility. 

After considering some yoga poses for flexibility, let’s look for the benefits of yoga. both for men and women. 

Benefits of yoga for women

Being a woman isn’t easy. After all, she has to maintain a balance between her work, fitness, and life. It becomes even more challenging with certain health conditions such as hormonal changes, STD, infections, beauty problems, etc. 

For women, staying healthy and fit is more than a necessity. Yoga helps you to cope with physical as well as mental issues. Let’s look for the benefits of yoga for women: 

 Yoga relieves stress and anxiety

According to research, women are more likely to suffer from stress and anxiety than men. These mental issues are caused by loneliness, stress to balance work life, fitness and home, age, relationship problems, and hormonal changes. 

Do you know? Stress kills your brain cells, whereas a calm environment allows their growth.

Yoga is believed to be an easy yet effective way to deal with these cognitive problems. Yoga boosts “feel-good” chemicals in your brain and reduces your stress. Practicing yoga for 90 minutes is beneficial and helps to reduce stress and anxiety in women. 

Yoga posses

  • Corpse pose
  • Cat-cow pose
  • Seated forward bend
  • Meditation
  • Breathing

Yoga reduces weight

Do you know? Women tend to be more obese than men.

If you are tired of being overweight and don’t want to follow a diet plan or hit the gym, yoga is the best option left for you! In most yoga poses you twist, bend, and invert your body—which is useful in opening up your muscles, which in turn helps you to lose weight. Additionally, it improves the metabolism of your body.

Yoga poses for reducing weight

  • Hastottanasna (for hip fat)
  • Ardhachakrasana (for abdominal side fat)
  • Parsvakonasna (for waist fat)
  • Camel pose (for belly fat)

Yoga improves flexibility

There are numerous yoga poses for flexibility, some of them are mentioned above. Maintaining flexibility is important for women. It decreases the risks of injury, and improves mobility and physical posture.

Yoga poses for flexibility

  • Cat-cow pose
  • Butterfly pose
  • Forward bend
  • Bridge pose
  • Bow pose

Yoga increases beauty

Yoga not only improves your physical health with flexibility and strength, but also makes your skin glowing and flawless. This happens because some yoga poses provide more oxygen to your skin and minimize the free radicals. The fresh blood also gives a warm glow to your cheeks. Additionally, it detoxifies your body to flush out the impurities which cause breakouts.

Many plastic surgeons agree that yoga can refine the muscle tone of the face and release the muscle stress.

Yoga poses that increase beauty

  • Supported bridge
  • Spinal twist
  • Simha Mudra
  • Fish face
  • Mouthwash technique

Yoga balances hormones

Hormones affect a woman’s menstrual cycle, such as low energy, cramps, fatigue, and hot flashes. These discomforting symptoms are coupled with insomnia, anxiety, depression, and mood swings.

Yoga is a great way to cure such problems stemming from menstruation disorder and heavy blood flows. It consists of various benefits, great healing power and helps balance hormones, maintains weight, helps menopause pass evenly and maintains a healthy digestive system.

Yoga Poses for balancing hormones

  • Bhujangasana (Cobra pose)
  • Dhaurasana (Bow pose)
  • Halasana (Plow pose)
  • Vajrasana (the Diamond pose)
  • Baddhakonasana (Bound angle pose)
  • Surya Namaskar (Sun salutations)

These are some benefits of yoga for women. 

Benefits of yoga for men

Don’t let women enjoy all the benefits alone. Here, I’ve discussed some benefits of yoga for men as well. 

Men need to be strong and powerful. Instead of hitting the gym and lifting heavy weights, simple yoga poses can help you maintain your posture and weight in the same way as intense exercises do. Furthermore, it helps you calm your mind and improves your mental health. Let’s look for the benefits of yoga for men.

Yoga helps you sleep better

If you are struggling with insomnia or simply can’t fall asleep easily at night, yoga may be an effective remedy for you. The simple physical and mental exertion required in yoga caused by the stretching and relaxing of muscles can simply make you sleep better. Also, the breathing exercises in yoga may play a role, too. Researchers say that they can help improve the strength of your respiratory muscles, which helps guard against sleep-wrecking conditions like snoring or sleep apnea.

Yoga poses for better sleep

  • Wide-Knee Child’s Pose 
  • Standing Forward Bend
  • Standing Half Forward Bend 
  • Reclining Bound Angle
  • Legs Up The Wall Pose

Yoga improves your mental health

Do you know? Men tend to commit suicide three times more than women. 

Yoga can work like magic for your mental health. A large part of yoga is linked to relaxation and of course relaxation is the opposite of stress. Yoga helps to alleviate stress with the help of many poses, breathing, and meditating. These three helps you calm your mind and focus on your own health instead of other trivial issues. Stress is unhealthy and can lead to many diseases such as high blood pressure, heart diseases, depression, etc. Therefore, if you practice yoga, you can reduce your stress and ultimately lower the chances of suffering from such diseases. 

 Yoga poses to improve your mental health

  • Vriksasana (the tree pose)
  • Vajrasana 
  • Padmasana 
  • Savasana (the dead body pose) 
  • Warrior pose

Yoga increases your productivity

Do you suffer from days when you don’t feel like doing something? You are unable to think and be productive at all. If yes, then yoga can help you increase your overall productivity. Yoga increases your focus and concentration, mainly through meditation and proper breathing. This, as a result, increases your focus and makes you more productive at your workplace. 

 Yoga poses that boost your productivity

  • Sun salutes
  • Downward facing dog
  • Prasarita Padottanasana
  • Tree pose

Yoga improves your sex life

Men who practice yoga are aware of their bodies and have a low level of anxiety. Yoga increases blood flow to your genital area. It also helps rid the body of toxins that affect sexual performance. Yoga also reduces the chances of premature ejaculation, ensuring your happy time doesn’t get short! 

Yoga poses to boost your sexual performance

  • Cat-cow pose
  • Cobra pose
  • Boat pose
  • Bridge pose
  • Locust pose
  • Standing bow pose

Yoga helps you build muscles

If you think that yoga is only used for stretching, then you need to think again. Many intense yoga poses will push you to the limit. When done on a regular basis, yoga provides you with a full-body workout. Don’t take Yoga for granted because some poses may look simple and easy, but once you do them you will realize that it takes a lot of strength to keep going with some of them.

Yoga poses that build muscles

  • Surya namaskar cycle
  • Crow pose
  • Warrior I pose
  • Headstand
  • Horse pose
  • Handstand

These are some benefits of yoga for men. 

Before you leave!

Yoga can do so many things all at once that it would be a shame not to do it regularly. However, nothing works like magic so do not expect overnight results as yoga may take longer depending on your lifestyle and the intensity of your routine. Apart from practicing yoga, take a healthy diet, proper 8 hours of sleep, drink plenty of water, and avoid smoking and alcohol to ensure better results.