15min
Mobility
Morning Yoga for Mobility
A gentle morning sequence with floor movement, Low Lunge and a standing series, followed by seated poses and rest.
Beginner · 17 poses
Patient, steady progress
Yoga for flexibility
Gentle, regular stretching for hamstrings, hips and spine, with practices that build range over time.
Flexibility improves with regular, patient practice rather than forcing. Muscles and connective tissue adapt gradually, so short, frequent sessions tend to work better than occasional intense ones.
Warm up first with gentle movement, then hold stretches for several slow breaths. Yin yoga, with its longer, quieter holds, is a useful complement to more active styles.
Tips for practice
- Warm up before deep stretches.
- Stretch to a mild, comfortable sensation, never to pain.
- Breathe slowly and let the body soften on the exhale.
- Practise most days, even for ten minutes.
Practise safely
If you are hypermobile or recovering from injury, focus on strength and control rather than deep stretching, and seek tailored advice.
Guided practices
20min
Mobility
Floor Yoga for Back and Hips
A twenty-minute floor sequence with Bird Dog, Extended Puppy and repeated backbends, followed by a quiet finish.
Beginner · 16 poses
20min
Relaxation
Yin: Space to Settle
A spacious floor practice with gentle two-minute holds, supported pauses and a longer rest.
Beginner · 11 poses
Poses to know
Low Lunge
Anjaneyasana
Pyramid Pose
Parsvottanasana
Seated Forward Fold
Paschimottanasana
Reclined Hand-to-Big-Toe
Supta Padangusthasana
Bound Angle Pose
Baddha Konasana
Downward-Facing Dog
Adho Mukha Svanasana
Questions people ask
How long does it take to become more flexible with yoga?
Many people notice a difference within a few weeks of regular practice. Progress varies with age, body and consistency.
Should I stretch every day?
Gentle daily stretching is fine for most people. Keep the intensity mild and give strong stretches a rest day.