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What Type Of Yoga Is Best For Strength And Flexibility?

Yoga Instructor Doing Yoga

Yoga is an ancient art that can help you to become more flexible. It’s also a practice that mixes the body with wisdom, which will allow your mind to benefit as well. 

Yoga allows us to strengthen our core and have more muscular lower limbs. We are not all born with the same flexibility, so some people may require yoga sessions for a longer time to get the maximum out of this age-old practice.

On the other hand, some people don’t need long sessions to feel more flexible or limber. Yoga has been around for thousands of years, and it’s been practised by many for various reasons, including meditation, relaxation, stretching and even weight loss. 

In recent times yoga for flexibility has gained popularity worldwide because almost anyone can practice it. It’s an inexpensive way to become more flexible, lose weight and get in shape!

Not only that, but you will also learn how to breathe correctly in yoga classes, which will help every other activity you participate in.

Top 5 Yoga Poses To Improve Flexibility

Here are the top 5 poses of yoga for strength and flexibility in your back, core and hips:

Bhujangasana (Cobra Pose)

Bhujangasana is a pose wherein you lie down on your stomach with legs closely planted together. 

Once in this position, the practitioner will have to lift their upper body using their arms while keeping up the body line. 

This pose is used to tone the spine (from neck to lumbar region) and its muscles. Try this yoga for weight loss.


  • Increases the flexibility of the spine and muscles around it.
  • Good for weight loss.


  • It May cause back pain if not tightly held in place.

Paschimottanasana (Seated Forward Bend Pose)

Paschimottanasana is a yoga pose wherein you sit on the ground with your legs stretched out in front. 

Then the practitioner will have to bend forward until their head touches the ground or as far as they can go. 

To help them perform this act better, one can use a chair (if available).


  • Stretches the hamstrings and whole back region.
  • Relieves stress.


  • It can cause dizziness if the practitioner holds it too long.

Trikonasana (Triangle Pose)

Trikonasana is another yoga for flexibility. In this, you will stand up straight with legs apart from each other, then bend your body and fold it in a triangular position in front of you. 

The practitioner will stretch their arms upwards while bending from one side to another.

This pose relieves fatigue and stress, which makes it a favourite among office employees.


  • Increases flexibility in legs and spine.
  • Releases tension from the muscles.


  • If done incorrectly (without opening the chest), this pose can cause injury on the side or chest region.

4. Uttanasana (Standing Forward Bend Pose)

Uttanasana is a pose wherein the practitioner will stand up straight with legs together, then bend forward until their head touches the ground.

 This pose can be done by bending backwards if desired too. It’s used to stretch the hamstrings and lower back muscles.


  • Stretches the spine and hamstrings.
  • Releases fatigue from the body.


  • If held too long, this pose can lead to a headache, fatigue or injury of the lower back region.

Parshva Bhujangasana (Side Cobra Pose)

This pose is similar to bhujangasana. However, you will need to lie sideways while performing the move this time. 

This yoga pose for strength and flexibility will help stretch the side body (obliques).


  • Stimulates abdominal organs.
  • Stretches the side muscles (obliques).


  • Can cause injury on reaching your limits.

Parivrtta Parshva Bhujangasana (Revolved Side Cobra Pose)

This pose is the difficulty level higher than side bhujangasana, as a twist lies in it.

You will need to lie sideways, twist your trunk to face the ceiling, and stretch both arms forward.

 This pose works best for stretching obliques and other body parts such as hips and back.


  • Stretches the muscles of the back, hips and obliques.
  • It helps to improve posture.


  • If held for too long, it can lead to a spine or hip region injury.

Dhanurasana (Bow Pose)

Dhanurasana is an outstanding yoga pose that will help you strengthen your back muscles and stretch your hips and side body. 

You will need to lie down flat on the floor with legs together and arms by your sides, then slowly raise your right leg in the air while exhaling. 

Once you have managed to lift it high enough, try similarly lifting the left leg.


  • Strengthens the whole body (especially arms).
  • Increases flexibility of the spine and hips.


  • If held for too long, it can lead to fatigue in the muscles.

Urdhva Dhanurasana (Upward Bow Pose)

Urdhva Dhanurasana is much similar to dhanurasana. However, you need to lift both legs in the air simultaneously.

 The only difference will be that your back will be arched very much in this pose rather than being slightly bent as it is in dhanurasana.


  • Strengthens the back muscles and abs.
  • Will stretch the spine, hips and arms.


  • If held for too long, it can lead to fatigue in the back region or neck.

Yoga for flexibility has recently gained immense popularity since it is a proven way to build flexibility and lessen the risk of injuring yourself when participating in other activities such as sports. 

Yoga is also a basic form of exercise that targets specific body regions (core, hips, lower/upper limbs etc.), so it’s beneficial to get more flexible.

However, one thing to bear in mind is that you should only practice yoga when it’s been prescribed by a professional. 

Not everybody needs yoga for flexibility. However, if you are experiencing back pains or other problems, then yoga might help you!



There are many poses of yoga for strength and flexibility out there, which can help you to fix your back pain, core weakness and even hip problems. The good thing is that you can learn yoga online and practice regularly these exercises will improve the condition of your body. It is better to ask the advice of a yoga instructor, so they can tell you which pose is right for you. This way, you will also learn how to do each exercise correctly and avoid injuries.