10 Yoga Poses for Non-Flexible People

Accessible Yoga Poses for All

While images of intricate contortions and impressive Instagram yoga stories might be captivating, the truth is that being acrobatic or a contortionist isn’t a prerequisite for practicing yoga. In fact, enhancing flexibility is a key goal of yoga practice, so there’s no need to worry if you’re not naturally flexible.

Yoga Poses for Those Less Flexible

Yoga is a holistic practice that focuses on lengthening muscles and tissues, releasing tension, and increasing joint mobility. It brings awareness to your body and helps identify areas that need attention and release. Here are ten yoga poses that anyone, regardless of flexibility, can try to improve their mobility.

1. Mountain Pose (Tadasana) A foundational pose that kickstarts your journey towards flexibility and a strong mind-body connection.

• Stand upright on a yoga mat with feet hip-width apart or together.
• Distribute your weight evenly across the arches of your feet.
• Create a straight line through your body.
• Stretch your arms overhead and bring your palms together.
• Embrace the power of this pose as you breathe in and out.

2. Plank Pose (Kumbhakasana) A powerful beginner pose that strengthens your core and boosts flexibility.

• Start on your hands and knees, wrists and knees aligned.
• Spread your fingers wide and press your hands into the floor, straightening your arms.
• Look down at your hands.
• Tuck your toes under, step back, and straighten your legs.
• Keep your body in a straight line from head to heels.
• Hold the pose for 20-30 seconds.

3. Chair Pose (Utkatasana) A strengthening posture that stretches the spine and enhances overall flexibility.

• Begin in Mountain Pose.
• Press both feet firmly into the floor and bend your knees.
• Raise your arms overhead, keeping your elbows close to your ears.
• Lower your hips as if sitting in an imaginary chair.
• Take a few deep breaths in the pose.

4. Eagle Pose (Garudasana) A pose that improves joint stability and releases muscle tension.

• Stand tall on the floor.
• Shift your weight onto your left leg and lift the opposite foot off the ground.
• Cross the lifted leg over the standing leg and hook your foot behind the calf.
• Cross your arms, folding the right arm over the left, and press the palms together.
• Repeat on the other side.

5. Tree Pose (Vrksasana) A balancing pose that builds confidence and mental focus.

• Stand tall with arms by your sides.
• Shift your weight onto your right leg.
• Bend your left knee and place the sole of your left foot on the inner thigh of your right leg.
• Keep your left knee pointing outward and press your foot against your thigh.
• Bring your hands together in front of your heart.
• Focus on a fixed point ahead.

6. Warrior II (Virabhadrasana) A pose that opens the inner thighs and strengthens the legs.

• Begin in Mountain Pose, then step your feet 2-3 inches apart.
• Turn the right foot outward and angle the left foot slightly inward.
• Align the heels and stretch your arms out to the sides, looking forward.
• Keep your spine straight.

7. Forward Bend Pose (Uttanasana) A pose that stretches and strengthens the body.

• Stand with feet hip-width apart.
• Inhale, stretch your arms overhead with palms facing forward.
• Exhale, bend forward from your hips, reaching your arms toward the ground.
• Place your nose and forehead on your thighs.
• Hold the pose for 30 seconds.

8. Bridge Pose (Setu-Bandhasana) A gentle backbend that benefits the hips and hamstrings.

• Lie on your back with legs a few inches apart.
• Bend your knees and bring your heels close to your sitting bones.
• Press your hands into the mat, lifting your lower back and hips.
• Lift your hips as high as possible without straining your neck.

9. Thread the Needle Pose (Parsva Balasana) A pose that relieves tension in the shoulders and upper back.

• Begin on your hands and knees.
• Exhale and drop your right shoulder down, sliding your right arm under your left arm.
• Rest your cheek and ear on the mat, looking to the left.
• Keep your left hip and elbow lifted.
• Release tension as you hold the pose.

10. Corpse Pose (Savasana) A relaxing pose that stretches and rejuvenates the body.

• Lie on your back with legs slightly apart and arms by your sides, palms up.
• Close your eyes and take deep breaths.
• Allow stress to melt away.
• Hold the pose for about 5 minutes.

In Closing

Don’t let stiffness discourage you from exploring the transformative practice of yoga. It’s a journey that can lead to improved flexibility and joint mobility.