Establishing and maintaining flexibility has many benefits.

The hamstrings are the muscles at the back of your thighs.

True to this stretch’s name, it can be intense.

woman practice yoga Wide-Angle Seated Forward Bend yoga pose

Jomkwan / Getty Images

Many people may find it difficult to fold forward in this position.

Modifications can help you ease into the stretch.

Instructions:

Modifications:

Place your hands on a table or chair as you fold forward.

Master Yoga woman doing poses on mat in the home gym, Intense Side Stretch Pose

massimo colombo / Getty Images

you might also place blocks under your hands if they are too close to the ground.

Cat-Cow

skynesher / Getty Images

Cat-cow is a gentle stretch for the back that creates mobility in the spine.

It can help wake up the body.

woman doing exercises in cat pose at Yoga studio

skynesher / Getty Images

If the stretch is too intense in the back of the legs, bend your knees.

For some people, sitting up tall might be enough of a stretch.

If so, stay seated.

Young woman practicing eye of the needle pose yoga at home in her living room.

filmstudio / Getty Images

It can add flexibility to thehip flexors, the muscles located in the front of your hip and thigh.

These muscles stabilize the hip and pull the thigh and torso together.

For help with balance and to ease the stretch, keep your hands on the ground or on blocks.

woman does a downward facing dog pose in a yoga studio

Mireya Acierto / Getty Images

Place a pillow under the knee on the ground for added comfort on the back knee.

Move into it slowly.

Some might find that sitting tall against a wall makes this stretch more accessible.

woman doing poses on mat in the home gym, pose Janu Sirsasana

massimo colombo / Getty Images

Some people might find that stretching both the arms and legs at once is too intense to start.

If so, try doing one stretch and then the other.

Set up the legs, and walk the hands forward as you fold forward.

woman doing low lunge yoga pose at home

Daniel de la Hoz / Getty Images

Then, put your arms into position and sit up tall.

Bow Pose

Dimple Bhati / Getty Images

Bow pose stretches the hip flexors.

Place a block under your back hand to help you sit up taller.

woman practicing yoga in a yoga studio, cow face pose

Kilito Chan / Getty Images

How Long Does It Take to Improve Flexibility?

The time it takes to see anoticeable improvement in flexibilitydepends on your starting point.

No matter where you begin, improving flexibility takes consistency.

Portrait of beautiful young woman practicing yoga, plow pose

Olha Dobosh / 500px / Getty Images

Finding a routine that you could do regularly is key.

You do not need to invest a ton of time.

Participating in yoga-based stretching three times a week for 10 weeks has been shown to significantly improve flexibility.

woman doing Bow, Dhanurasana yoga pose in garden

Dimple Bhati / Getty Images

Stretching daily for 10 minutes has also been shown to lead to better flexibility.

To begin, find a space where you’re able to move freely and safely.

If you need props like a chair, strap, or blocks, ensure they are nearby.

woman meditating in Half Lord of Fishes pose

Juan Algar / Getty Images

Pick a few poses to start with.

You might notice that your back or hips feel tight.

If so, you’re free to choose stretches focusing on those areas.

Over time, your yoga stretching can become more well-rounded, hitting all the areas of the body.

A regular yoga practice that focuses on stretching can help boost flexibility.

Poses that stretch the back, arms, legs, hips, and spine can help you stay mobile.

Being consistent with the poses is important to seeing results.

To start a yoga routine, find a clear and safe space to stretch and gather the necessary props.

2021;9(4):427. doi:10.3390/healthcare9040427

George Watts.Eye of the needle.

Boston University.Six reasons to practice downward dog.

2023;16(4):83-94.

American Heart Association.Flexibility exercise (stretching).