7 Simple Yoga Poses to Start Improving Lower Body Flexibility Today
Introduction: Why Lower Body Flexibility Matters
Tight hips or stiff hamstrings? Stiff or tight muscles can lead to limited mobility, which affects everything from your posture to your daily comfort. The good news is that even if you are naturally inflexible you can easily start to improve your flexibility.
A few simple yoga poses, practised consistently, can dramatically improve your lower body flexibility, ease muscle tension, and even help to prevent injuries. Whether you’re a complete beginner or looking to deepen your yoga practice, these poses will help you feel looser, lighter, and more at ease in your body.
1. Downward Dog (Adho Mukha Svanasana)
Targets: Hamstrings, calves, glutes, and shoulders
How to Do It:
Start on your hands and knees, with wrists under shoulders and knees under hips. Shift your hands a palm-distance forward.
Tuck your toes, lift your knees, and send your hips towards the ceiling. Bend legs as much as comfortable, the goal isn’t for your heels to touch the floor it’s to stretch your back so we want a nice straight spine as the key element of this pose.
Keep your spine long, tummy slightly tucked, and armpits drawing back. Then start gently bend one knee and press the other heel reaching down towards the floor (it doesn’t have to touch!).
Hold for 5 or so breaths, focusing on deep inhales and exhales.
Pose Benefits:
Stretches the entire back of the body while building strength in the arms and shoulders.
2. Low Lunge (Anjaneyasana)
Targets: Hip flexors, quads, and groin
How to Do It:
From Downward Dog or all-fours position, step your right foot forward between your hands.
Lower your left knee to the mat, keeping your right knee stacked over your ankle. Tuck your tailbone under to feel a stretch down the front of your left thigh into your hip flexors + quads. You can keep your left foot tucked or untucked depending on what feels best for your body.
Lift your chest to create a nice straight spine and rest your hands on your hips or reach them overhead for a deeper stretch.
Hold for 5 or so breaths, then switch sides.
Benefits:
Opens tight hip flexors, improves balance, and relieves tension from prolonged sitting.
3. Wide-Legged Forward Fold (Prasarita Padottanasana)
Targets: Hamstrings, calves, lower back, and inner thighs
How to Do It:
Stand with your feet wide apart, toes either parallel to the front or slightly turned in.
Place your hands on your hips, inhale to lengthen your spine, then exhale and fold forward from the hips. Keep a bend to the knees to ease into the stretch and draw the belly towards the tops of the thighs.
Let your hands rest on the floor or on blocks if you struggle to reach the floor. Press the heels into the floor and draw the hips up and back until you feel a good stretch, keeping a slight bend in your knees if needed.
Hold for 5 or so breaths, relaxing your head and neck.
Benefits:
Deeply stretches the hamstrings and calves while releasing tension in the spine.
4. Reclining Pigeon Pose (Supta Kapotasana)
Targets: Hips, glutes, and lower back
How to Do It:
Lie on your back with knees bent and feet flat on the floor.
Cross your right ankle over your left thigh, creating a “figure four” shape. Push away through the right knee to feel a gentle opening through the hip.
To increase the stretch, reach through and gently pull your left thigh towards your chest, keeping your head and shoulders relaxed.
Hold for 5ish breaths, then switch sides.
Benefits:
Relieves tightness in the hips and glutes, improving mobility and easing lower back discomfort.
5. Seated Forward Fold (Paschimottanasana)
Targets: Hamstrings, calves, and lower back
How to Do It:
Sit with your legs extended straight in front of you. If you are naturally inflexible I recommend sitting on the edge of a block or blanket. Big toes can touch to slightly inwardly rotate the hips to help your fold.
Inhale to lengthen your spine, then exhale as you hinge at your hips to fold forward. Legs can be slightly bent if needed to support you to find a comfortable stretch.
Keep your back as straight as possible, reaching for your feet, shins, or ankles without straining.
Hold for 5–10 breaths, try to relaxing into the stretch with each exhale. You may find more space in this pose after a few breaths.
Benefits:
Deeply stretches the back of the legs and helps release tension in the lower back.
6. Cobblers or Butterfly Pose (Baddha Konasana)
Targets: Inner thighs, hips, and groin
How to Do It:
Sit tall with the soles of your feet together and knees dropped out to the sides. If the hips are very tight you could sit on a block or cushion to make it more comfortable.
Hold your feet with your hands and gently press your knees towards the floor (without forcing).
You can stay upright or gently fold forward to deepen the stretch.
Hold for 5–10 breaths, breathing deeply.
Benefits:
Opens the hips, stretches the inner thighs, and improves hip mobility.
7. Bridge Pose (Setu Bandhasana)
Targets: Hip flexors, glutes, and lower back
How to Do It:
Lie on your back with knees bent, soles of your feet close to your bum. Keep the feet hip-width apart maximum, and arms by your sides.
Press into your heels to lift your hips towards the ceiling, engaging your glutes and thighs. Press your hands + forearms into the ground to create more space.
Keep your shoulders grounded and option to interlace your hands under your back if comfortable.
Hold for 5–8 breaths, then slowly lower down.
Benefits:
Stretches the hip flexors and strengthens the glutes and lower back, promoting balance between flexibility and strength.
How Often Should You Practise These Poses?
Aim to practise these poses 3–5 times a week to see big improvements in your flexibility. Consistency is key—even just 10 minutes on your mat can lead to noticeable improvements over time. Listen to your body, breathe deeply, and avoid pushing into pain.
Ready to Take Your Flexibility to the Next Level?
If you’re eager to feel more flexible, mobile, and confident in your body, don’t miss out Flexibility Made Easy: a 5 Day Introduction To Yoga for Flexibility. With just 5-10 minutes a day you’ll start your journey towards greater freedom of movement. Sign up below:
