5 Best Yoga For Flexibility And Strength 2022

Yoga is a mind and body practice that involves meditative movement practices. It is believed to help alleviate stress, improve body flexibility, increase concentration and focus, and promote weight loss and mental health. Yoga is generally low-impact and safe to practice under the proper guidance of a well-trained coach. There are many yoga exercises for flexibility and strength, but we have discussed the 5 very best yoga for flexibility and strength.

As you probably know, yoga exercises are also known as yoga poses, and there exist many yoga poses out there with each tailored to different benefits. Since yoga helps one achieve different benefits based on the poses you practice, it is important to know the right poses that offer the benefits you are aimed at achieving else you’d end up practicing yoga without achieving your desired goals.

So, in this article, our focus is not just to reveal to you yoga exercises for strength and flexibility but the best yoga for flexibility – which of course, promotes flexibility and strength.

Here are the 5 best Yoga for Flexibility and Strength

The Boat Pose Yoga (Paripurna Navasana)

As mentioned above, here is one of the best yoga for flexibility and strength. This yoga pose is performed correctly and consistently will certainly help you achieve strength and flexibility. It helps to strengthen your Abdomen, Vertebral column, and Hip Flexors.

Boat Pose Yoga for Flexibility and Strength

How to do boat pose yoga

To perform the boat pose yoga, firstly, you need to sit on the floor or mat with your legs straight in front of you. Fingers pointed towards your feet with your arms strengthened. Exhale and bend your knees while lifting your feet off the ground so that your thighs are 45-50 degrees to the floor. Stretch arms alongside your legs parallel to each other and the ground. Try maintaining the lower belly in a flat position and press your thighs towards the floor to help anchor the pose. Stay in these positions for 20-30 seconds then release the legs with an exhalation and regain the sitting position on an inhalation. Gradually increase time duration to 1 minute upon subsequent reps.

The Bridge Pose Yoga (Setu Bandha Sarvangasana)

This is undoubtedly one of the best yoga to do for flexibility. This pose will help you achieve strength and flexibility via regular practice. This pose also helps to extend the thoracic spine, manage to calm your brain, remove anxiety, strengthen your legs, chest, etc.

Bridge Pose Yoga For Flexibility and Strength

How to do bridge pose yoga

Lay on the floor or on a mat. Bend your knees directly over your heels. Place arms on sides with palms facing down. Exhale, then press your feet to the floor as you raise your hips off the mat. Clench hands under your lower back and press arms down, elevating your hips till your thighs are parallel to the mat and bringing your chest forward to your chin. Maintain this pose for 1 minute.

The Downward Dog Yoga (Adho Mukha Shvanasana)

This pose is one of the commonly performed moves in yoga. This pose not only creates flexibility but also creates energy for your body. Stress, mild depression, and menstrual discomfort can be removed by doing this yoga. Moreover, This yoga helps prevent osteoporosis and get rid of hamstrings. Overall, Downward dog is a perfect yoga exercise for everything like calves, arches, hands, arms, and legs.

downward dog yoga for flexibility and strength

How to do downward dog yoga

To perform this pose, get on all fours with hands directly below your shoulders and your knees under your hip. Spread hands forward with fingers spread out wide with the palm facing the mat.

Curl toes and press hips toward the ceiling slowly, this will make your body assume an inverted V. Keep shoulders away from your ears with feet hip-width apart and knees bent slightly. Hold this position for three full breaths.

Tree Pose Yoga (Vrksasana)

Tree Pose also known as Vrksasana Pose brings some excellent benefits to your health. Obviously, flexibility and strength come first, then there are other benefits from doing this pose such as strengthing your thighs, spine, calves, and ankles. Doing this yoga also helps the chest and shoulders, stretching the groins and inner thighs. Moreover, it reduces flat feet, develops a sense of balance, and relaxes sciatica.

tree pose yoga for flexibility and strength

How to do a tree pose yoga

To do this pose, you will have to start by assuming a standing position with arms at the sides. Position weight onto your left leg and place your right foot sole inside your left thigh keeping your hips faced forward.

Attain balance and bring hands in front of you with palms pressed together like a prayer position.

While inhaling, extend arms over shoulders with palms separated and facing each other. Hold this pose for 30 seconds. Revert to an original standing position and repeat on the opposite side.

Child’s Pose Yoga (Balasana)

Last but not the least, the child pose makes your mind very calm. This pose will make you feel relaxed and flexible, and restore balance, and equanimity, moreover, this pose is known as the best yoga for flexibility. I will define Child Pose as a backup yoga because after doing heavy exercise or yoga, you can do this pose to relax your body and mind so that you can restart again. This pose will generate the total strength of your entire body. This yoga pose also helps to reduce back and neck pain.

Child’s Pose Yoga For Flexibility and Strength

How to do child pose yoga

Sit on your mat or the floor comfortably on your heels. Thrust torso forward with forehead resting on the floor in front of you. Lower your chest close to your knees as comfortably as you can while extending your arms in front of you. Hold this pose for 1 minute and breathe.


So, there you have it – the best yoga exercises for flexibility and strength. The physical and mental health benefits of yoga exercises are quite numerous so why not start taking some yoga classes if you are already a yogi and keen on strength and flexibility then the above-mentioned poses will help you achieve your goals.

Mohammad Kaosar
Mohammad Kaosar

It is my first time sharing my bio with the world. As an IT professional, I reside in New Jersey, USA. I enjoy gossiping and being a part of every daily discussion (especially concerning football and health and fitness). Exercise and maintaining a healthy lifestyle are very meaningful to me. As a fitness and exercise enthusiast, I love writing articles and sharing them with people. The subject of fitness and diet has been a focus of my writing since 1999. Sharing my experiences with others is something I enjoy doing.

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