Yoga Poses for Individuals Who Are Not Very Flexible (But Can Improve!)

If you’re not exactly the most flexible individual, participating in a yoga class is probably the last thing you want to do. Since improving your flexibility is an important step toward protecting your health, these specific yoga poses are here to help.

Yoga is a natural remedy for many ailments and works to boost your mental well-being. The more regular you become with your practice, the more agile and flexible your body will become.

Just because you aren’t flexible right now, doesn’t mean that you can’t improve. The more you work on your flexibility, the more protection you are giving your body as you age.

Yoga Poses to Improve Flexibility

Upgrade your flexibility and give these yoga poses a go — you might end up with a new exercise that you love!

1. Child’s Pose

Yoga Poses for Individuals Who Are Not Very Flexible (But Can Improve!)

While child’s pose is a resting pose, the stretch you get from practicing this pose is extremely beneficial to open up your hips and stretch your lower back.


  • Get on your knees and spread them wide apart as you let your hips sink into your mat.
  • Bending from the waist, rest your forehead on your mat and stretch your arms in front, toward the top of your mat.
  • Keep your shoulders relaxed and feel the stretch throughout your body.
  • Stay in this position for as long as you like.

2. Downward-Facing Dog

Yoga Poses for Individuals Who Are Not Very Flexible (But Can Improve!)

Downward-facing dog pose will stretch your entire legs and shoulders while boosting strength in the upper and lower body.


  • Start on your hands and knees with your knees directly under your hips and your hands placed a little in front of your shoulders.
  • Tuck your toes onto your mat and as you spread your fingertips wide, exhale to lift your knees and hips toward the ceiling. Lengthen your tailbone and keep your head between your arms.
  • Hold this position as you feel the stretch in your hamstrings and slowly start to lower your heels to the ground if possible.
  • Hold this pose for about 60 seconds and gradually increase the length over time.

3. Tree Pose

Yoga Poses for Individuals Who Are Not Very Flexible (But Can Improve!)

Build your balance and boost self-confidence as you work to improve your flexibility by balancing on one leg with tree pose.


  • Start by standing tall on your mat with your arms beside you.
  • Bend your knees to bring the left sole of your feet to touch the right leg on its shin or thigh, depending on your comfort level and flexibility.
  • Raise your arms overhead and bring your palms together to touch.
  • Hold this pose for about 60 seconds and then switch legs to perform the pose using the other leg.

4. Cobbler’s Pose

Yoga Poses for Individuals Who Are Not Very Flexible (But Can Improve!)

Another pose that will open the hips, stretch the inner thigh and improve your flexibility with regular practice is the cobbler’s pose.


  • Get into a comfortable seated position with your legs extended out in front of you.
  • Bend your knees and bring the soles of your feet together to touch. Let your knees fall out on either side and try to draw your heels as close to you as you comfortably can.
  • Your back should be straight and make sure that your feet stay firmly pressed together.
  • Bring your hands to hold the soles of your feet and hold this pose for 60 seconds, gradually increasing the length over time.

Further Your Practice

Your yoga teacher is the best person to practice your yoga poses with. Not only do instructors correct your posture and alignment, but they also provide you with helpful tips on diet and breathing techniques to further your practice.

The content of this Website is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments.


12 Yoga Poses For People Who Aren’t Flexible. (n.d.). Retrieved from,,20727134,00.html#tree-pose-or-vrksasana–0

Yuri Elkaim. (2018, June 29). 7 Yoga Beginner Poses That Will Improve Your Flexibility. Retrieved from