Yoga is a great way to improve flexibility, build strength, and relieve stress. In this article, we will explore 7 yoga poses that can help you achieve both flexibility and strength. Whether you are a beginner or an experienced practitioner, these poses are a great way to enhance your yoga practice.
1. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-Facing Dog is one of the most common yoga poses, and for good reason. This pose helps to lengthen the hamstrings, calves, and spine, while also strengthening the arms, shoulders, and wrists. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Exhale and lift your knees away from the floor, keeping them slightly bent. Press your palms into the floor and lengthen your spine, keeping your head between your arms. Hold for 5-10 breaths.
2. Warrior II (Virabhadrasana II)
Warrior II is a standing pose that strengthens the legs, hips, and core, while also stretching the inner thighs and hips. To perform this pose, start in mountain pose and step your left foot back about 4-5 feet. Turn your left foot out 90 degrees and your right foot in slightly. Bend your right knee, keeping it directly over your ankle, and press into both feet. Reach your arms out to the sides, palms down, and gaze over your right hand. Hold for 5-10 breaths, then switch sides.
3. Triangle Pose (Trikonasana)
Triangle Pose is another standing pose that stretches the spine, hips, and hamstrings, while also strengthening the legs and core. To perform this pose, start in mountain pose and step your feet about 3-4 feet apart. Turn your right foot out 90 degrees and your left foot in slightly. Extend your arms out to the sides, parallel to the floor, and hinge at the hips to bring your right hand down to your shin, ankle, or the floor. Reach your left arm up towards the ceiling and gaze up at your left hand. Hold for 5-10 breaths, then switch sides.
4. Boat Pose (Navasana)
Boat Pose is a seated pose that strengthens the core, hips, and spine. To perform this pose, sit on the floor with your knees bent and your feet flat on the floor. Lean back slightly and lift your feet off the floor. Straighten your legs so that your body forms a V-shape. Extend your arms forward, parallel to the floor, and gaze towards your toes. Hold for 5-10 breaths.
5. Cobra Pose (Bhujangasana)
Cobra Pose is a backbend that strengthens the arms, shoulders, and back, while also stretching the chest and abdominals. To perform this pose, lie on your stomach with your hands under your shoulders and your elbows close to your torso. Lift your chest off the floor and straighten your arms, keeping your elbows slightly bent. Keep your shoulders down and away from your ears, and gaze up towards the ceiling. Hold for 5-10 breaths.
6. Half Pigeon Pose (Ardha Kapotasana)
Half Pigeon Pose is a hip-opening pose that stretches the hips, thighs, and glutes. To perform this pose, start in Downward-Facing Dog and bring your right knee towards your right hand. Lower your right shin to the floor and slide your left leg back behind you. Keep your hips square and walk your hands forward. Gaze down towards the floor or close your eyes and relax into the pose. Hold for 5-10 breaths, then switch sides.
7. Child's Pose (Balasana)
Child's Pose is a restful pose that can be done at any point during your practice. It stretches the hips, thighs, and ankles, and can also help to relieve stress and fatigue. To perform this pose, start on your hands and knees and lower your hips towards your heels. Extend your arms forward and rest your forehead on the floor. Stay in this pose for as long as you like, breathing deeply and relaxing your body.
All Rights Reserved © 2025