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Yoga for flexibility: a 25-minute full-body hold sequence

Hold each pose to a clear pull you can breathe through, not pain: in trials, gentle stretching gained as much range as hard stretching. Practise on most days, expect the first change within a few weeks to be that the poses feel easier, and allow 6 to 12 weeks for a clear change (our estimate from the trials). No trial has tested this exact sequence: the hold times come from stretching trials, and the poses cover one area each. If your joints are already very flexible, strength and control matter more than more stretching.

25 minBeginner12 movesNo equipmentBack · Abs · Shoulders · Hamstrings · Hip flexors · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Warm up

  1. Cat-cow6 slow rounds
    Beginner · Back, Abs · 3D demoIn a comfortable rangeHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Downward-facing dog (Adho Mukha Svanasana)2 holds of 30 s
    Beginner · Shoulders, Hamstrings, Calves · 3D demoBend your knees generously. Fewer holds than the pose's own page, to fit the sessionEasier: Extended puppy pose (Uttana Shishosana)Harder: Half handstand at the wall (Ardha Adho Mukha Vrksasana)

Backs of the legs

  1. Pyramid pose (Parsvottanasana)2 holds of 30 s each side
    Intermediate · Hamstrings, Calves, Back · 3D demoHands on blocks or a chair, with a long backEasier: Wide-legged standing forward fold (Prasarita Padottanasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)
  2. Head-to-knee pose (Janu Sirsasana)60 s each side
    Beginner · Hamstrings, Back, Adductors · 3D demoSit on a folded blanket and fold from the hips. One round, to fit the sessionHarder: Seated forward fold (Paschimottanasana)

Front of the hips

  1. Low lunge (Anjaneyasana)2 holds of 30 to 45 s each side
    Beginner · Hip flexors, Quads, Glutes · 3D demoPad the back kneeHarder: High lunge (crescent lunge, Ashta Chandrasana)

Outer hips and inner thighs

  1. Pigeon preparation (Eka Pada Rajakapotasana prep)60 s each side
    Intermediate · Glutes, Hip flexors · 3D demoA cushion under the front hip, or reclined figure four if your knee complains. Shorter than the pose's own pageEasier: Easy pose (Sukhasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)
  2. Bound angle pose (Baddha Konasana)60 s
    Beginner · Adductors, Hip flexors, Back · 3D demoLet your knees fall open rather than pushing them downHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)

Spine and side body

  1. Gate Pose (Parighasana)30 s each side
    Beginner · 3D demoPad the kneeling kneeEasier: Standing crossed-leg side reachHarder: Triangle pose (Utthita Trikonasana)
  2. Supine spinal twist (Supta Matsyendrasana)60 s each side
    Beginner · Back, Glutes · 3D demoLet your shoulders stay heavy on the floorHarder: Seated twist, bottom leg straight

Shoulders and the front of the body

  1. Extended puppy pose (Uttana Shishosana)2 holds of 45 s
    Beginner · Shoulders, Back, Chest · 3D demoSkip with a current shoulder injuryHarder: Downward-facing dog (Adho Mukha Svanasana)
  2. Sphinx pose (Salamba Bhujangasana)2 holds of 30 s
    Beginner · Back, Abs, Chest · 3D demoThink length, not heightHarder: Cobra pose (Bhujangasana)

Finish

  1. Corpse Pose (Savasana)2 minutes
    Beginner · 3D demoShorter than the pose's own page. From mid-pregnancy, lie on your side or propped up

Tips

  • Over about 65? Hold each stretch for the full 60 seconds: in a trial of adults aged 65 to 97, 60-second holds gained range about twice as fast as 30-second ones.
  • Once you're happy with your range, 2 or 3 sessions a week keeps it.
  • Want a yin-style session? Hold the floor poses for 2 to 3 minutes each, unless your joints are very flexible: longer holds are a calm way to add stretching time, but they haven't been shown to add more range.
  • Very flexible already? Do the hypermobility strength and control routine instead: the NHS advises building strength rather than stretching further.
  • With osteoporosis, fold from the hips with a long back in the forward folds and skip deep rounding: a UK consensus advises avoiding postures with a lot of spinal rounding.
  • Tingling, burning or numbness down a leg is a nerve, not a stretch: ease off to a position without it.
  • In pregnancy, ask your midwife or doctor first. From the end of the first trimester, keep poses on your back short or prop your upper body up, and swap the face-down sphinx for cat-cow.
  • Sore knees: pad the lunge and gate pose, and use reclined figure four instead of pigeon. Sore wrists: take downward dog on your forearms (dolphin pose).

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the yoga for flexibility: a 25-minute full-body hold sequence take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for beginners?

It is written for beginners. 4 of its 12 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.