Bend, Stretch, And Flow With Yoga Routines That Improve Flexibility

Let’s get real: how often have you tried to touch your toes and realized that your hamstrings had other plans? 

Or even attempted a deep lunge only to feel like a human pretzel? 

Yeah, we’ve all been there at some point or another. 

Hence, since growing up, much like the money in your bank, we think you have it or don’t. But nothing in life is as black and white as that, is it? 

In reality, flexibility is a skill you can learn and eventually develop through consistency in practice. So, the good news we’re trying to relay is that flexibility is not a talent. 

It’s a skill, and yoga is the ultimate way to develop it.

Yoga is one of the best ways to improve flexibility, balance, and mobility as you navigate life and enhance your overall well-being. 

Whether you’re an:

• Athlete
• Sitting at a desk from 9-5
• Or looking to improve mobility with less discomfort.

Yoga can help unlock a full range of motion in your body. Research shows practicing yoga up to 3 times a week for 12 weeks will help you improve your flexibility, balance, and posture. (1) 

So why does flexibility matter? 

Stiff muscles are known to create tension, leading to:

• Discomfort
• Imbalances
• Even chronic pain. 

A well-rounded yoga routine can help release stress and improve joint mobility, making movements easier and effortless. Yoga has physical benefits while encouraging mind-body awareness, which allows people to connect with their breathing and movement more consciously. (2)

Yoga works by slowly elongating muscles, releasing tension, and increasing circulation, making it one of the most effective ways to become more flexible. 

Studies suggest that yoga-based stretching programs can significantly improve joint flexibility and muscular endurance over an extended period. (3)

But just to clear up any confusion, you won’t master the splits overnight. 

It takes effort, patience, and the proper techniques to better flexibility in a sustainable way. The best part about it is you don’t need to spend hours stretching every day to see progress. You can build flexibility efficiently and effectively by incorporating specific yoga routines into your weekly schedule.

In this guide, we’re breaking down some of the best yoga routines for increased flexibility. Whether you’re a beginner or a seasoned yogi, you can find a routine to help you stretch deeper and feel looser. 

Ready to stretch it out? Let’s go!

What Are Some Yoga Routines For Flexibility For Beginners? 

Yoga is for practically everyone, and it adapts to your body, helping you build flexibility, strength, and balance at your own pace. 

Below, we’re sharing 3 yoga routines for different experience levels, helping you safely improve flexibility whether you’re a beginner or an advanced yogi. 

We incorporated seated yoga stretches, creating an efficient stretching exercise for beginners.

Beginner-friendly routine (15 minutes)

If you’re new to yoga, starting with gentle stretches that help loosen tight muscles over time is better. 

This routine includes 5 flexibility exercises:

1. Seated forward fold: Stretches your hamstrings and lower back, enhancing spinal length.
2. Butterfly pose: Opens the hips and inner thighs, which helps improve groin flexibility.
3. Cat-cow stretch: Increases spinal mobility and gently warms up your body.
4. Downward dog: A foundational pose that elongates the spine and stretches the hamstrings
5. Standing forward bend: Relieves tension in your hamstrings and lower back, improving overall flexibility.

Be sure to hold yoga poses for flexibility for beginners for at least 30 seconds and try to run through this circuit at least 2x.

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Intermediate Routine (30 minutes)

This sequence incorporates some deeper stretching and strength-building poses to level up from a newbie:

1. Lizard pose: A deep hip opener pose that improves hip mobility and flexibility.
2. Low lunge: Stretches the quadriceps and hip flexors, improving lower body flexibility.
3. Seated spinal twist: Helps to enhance spinal rotation and release back tension.
4. Bridge pose: Strengthens the lower back while stretching your chest and shoulders.
5. Pigeon pose: One of the best poses for increasing hip flexibility and releasing deep-seated tension.

Hold each pose for at least 30 seconds, and for this routine, aim for 3-4 rounds of each stretch. 

Advanced Routine (45 minutes)

Now, for seasoned practitioners, this sequence incorporates dynamic movement and deep stretching to improve full-body flexibility:

1. Triangle pose: Enhances your spinal flexibility while strengthening your legs and core.
2. Half splits: Targets hamstrings and calves, essential for deeper flexibility work.
3. Camel pose: A deep backbend that hones in on improving spinal mobility and opens the chest.
4. Extended side angle pose: Increases side-body flexibility while also helping build strength.
5. Wheel pose: An advanced backbend that fully stretches the spine, shoulders, and hips.

Aim for 30-second holds and 3-4 rounds of this, like the intermediate routine. 

Read more: 10 Seated Yoga Positions For Beginners

How To Make Your Body Flexible In Yoga?

Everyone wants yoga for flexibility and balance because these are excellent skills.

For all of us practicing yoga, these are the most critical aspects you can’t overlook.

Yoga is a gradual process that requires:

• Consistency
• Proper technique
• Patience

Research has shown that individuals who practiced yoga for 8 weeks showed noticeable improvements in hamstring flexibility and balance, doubling down on yoga’s effectiveness in achieving long-term mobility gains. (4)

Key steps to becoming more flexible through yoga:

1. Start with a Warm-Up (always!): Gentle movements like Surya Namaskar can increase blood flow and warm up those muscles before stretching.
2. Hold Your Poses for Longer Durations: Holding poses for 30-60 seconds helps deepen muscle elongation and increases range of motion.
3. Practice Dynamic & Static Stretching: While dynamic stretches prepare your body for movement, static holds allow your muscles to lengthen progressively.
4. Add Breath Control: Deep breathing helps relax muscles and allows greater flexibility.
5. Consistency is Key, and You Know It: Don’t give up. The more you do, the better you get and the better the results.

What Is The Best Yoga To Improve Flexibility?

Yoga poses for flexibility and strength come from various yoga forms. 

1. Hatha yoga 

Hatha yoga is one of the most accessible styles for improving flexibility, especially for people just starting! It focuses on slow, controlled movements and longer static holds to allow muscles to release tension gradually.

• Why it works: Holding poses for extended periods helps stretch muscles and increase the range of motion.
• Best yoga flexibility poses: Seated forward fold, butterfly pose, and reclined twist

2. Yin Yoga 

Yin yoga is one of the most effective styles for improving flexibility, as it involves holding passive stretches for 2-5 minutes. These long holds allow the body to stretch deep connective tissues, fascia, and joints rather than just your muscles.

• Why it works: Lengthens your tendons, ligaments, and fascia, leading to greater mobility over time.
• Best yoga flexibility poses: Dragon pose (deep hip opener), saddle pose (stretches quads and back), and caterpillar pose (targets hamstrings and lower back).

3. Vinyasa Yoga 

Vinyasa yoga links your movement with breath and offers a flowing sequence of poses that stretches and strengthens muscles simultaneously. This style is excellent for improving flexibility.

• Why it works: The continuous flow of movement helps warm up muscles, making them more pliable and responsive to stretching.
• Best yoga flexibility poses: Downward Dog to Cobra Flow, Warrior Series, and Triangle Pose.

4. Ashtanga Yoga 

Ashtanga is a rigorous style of yoga that follows a set sequence of poses, many of which require advanced flexibility – so it’s best for experienced yoga practitioners.

• Why it works: The repetitive nature of Ashtanga poses helps gradually deepen flexibility over time.
• Best yoga flexibility poses: Full forward fold, Marichyasana Twist, and deep backbends.

Is It Better To Do Yoga In The Morning Or At Night?

Deciding the optimal time to practice yoga depends on the individual:

• Goals
• Schedules
• Bodily responses at different times of the day and night

However, both times offer their unique benefits, such as the following:​

Yoga in the AM:

• Energized body & mind: Practicing yoga in the morning helps activate muscle groups and stimulates your mind, ultimately setting a positive tone for the day ahead.

• Enhances Mood: Morning yoga or vigorous exercise can improve mood and mental state throughout the day. ​(5)

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Yoga in the PM:

• Ultimate relaxation: Engaging in yoga during the evening can release your day’s stress and tension, giving you the ultimate relaxation and preparation for a good night’s sleep. You know that’s right!

• Improved sleep quality: Gentle evening yoga sessions help enhance sleep quality, reducing stress and increasing relaxation. 

Pro-tip: Avoid extreme yoga or intense exercise close to bedtime because it may elevate body temperature and activate the nervous system, disrupting sleep.

Read more: Lazy Yoga for Weight Loss: 8 Poses to Improve Your Fitness

How Many Times A Week Should I Do Yoga For Flexibility And Strength For Beginners?

Before we answer this, you must know that the ideal frequency for yoga practice depends on your current flexibility level, goals, and how your body responds to stretching. 

Research suggests practicing yoga between 3-5 times per week. (6) 

This yoga workout frequency allows your muscles and tissues to adapt while avoiding overstretching or injuries. 

Yoga exercise frequency breakdown for all fitness levels:

Beginners (2-3 times per week): If you’re new to yoga, just start with 2-3 weekly sessions to allow your body time to adjust. 

Flexibility gains come from consistency, not intensity, so slow progress is key.

Intermediate Practitioners (3-5 times per week): If you’re familiar with yoga, practicing 3-5 times weekly is best and can help you with more noticeable flexibility gains. 

Alternating between active (dynamic stretching) and passive (long holds) flexibility is the best way forward.

Advanced Yogis (5-6 times per week): More experienced practitioners aiming for deep flexibility (such as front and middle splits, backbends, or advanced poses) will benefit from 5-6 weekly sessions. Recovery is crucial— so take your rest!

Most people find practicing yoga 3-5 times weekly as their sweet spot for flexibility. 

How Many Years Of Yoga Practice Does It Take To Get Flexible?

Many wonder how long it will take, and the answer varies from person to person.

The flexibility timeline depends on age, body type, and consistency. 

But here’s a general timeline guide for anyone wondering how many years getting flexible may take you:

• First month: Most people experience reduced stiffness and better mobility in positions like Forward Fold and Downward Dog.

• 3-6 months: With consistent practice 3-5 times per week, flexibility improves, and poses that once felt difficult, like Pigeon Pose or Seated Forward Fold, become easier.
• 1-year mark: At this point, you will experience a better range of motion, improved posture, and increased muscle elasticity. Studies show that participants improved their flexibility by up to 35% after just 8 weeks of yoga practice. (7)
• 2+ years: Long-term yoga practitioners develop flexibility, strength, and control, making deeper stretches feel effortless.

The key? 

Patience and consistency. Remember and pin this thought in your head like those WhatsApp messages – flexibility is a journey, not a destination!

Frequently Asked Questions

• Can yoga be my only exercise?

Yes, yoga can be your primary exercise if it includes strength, flexibility, and balance training, but adding cardio enhances overall fitness.

• How quickly does yoga change your body?

With consistent practice, noticeable changes like improved flexibility, strength, and posture can appear in as little as 3-4 weeks.

• Is yoga better than Pilates?

Yoga focuses on flexibility, mindfulness, and relaxation, while Pilates emphasizes core strength and stability—both offer unique benefits depending on your goals.

• When not to do yoga?

Avoid yoga when injured, sick, overly fatigued, or immediately after eating, and consult a doctor for specific medical conditions.

The Bottom Line

So, suppose you’ve been with us through the full read. 

In that case, you now know that whether you’re a total beginner or a seasoned professional looking to deepen your flexibility practice, the key is showing up consistently. Yoga isn’t just about stretching; it’s about connecting with your body and unlocking its full potential. 

So, roll out your mat, take a deep breath, and get ready to flex (literally). You got this!