Improving flexibility doesn’t require long workouts or extended studio sessions. A short, intentional yoga flow can effectively increase flexibility and gently expand your range of motion. This 10-minute routine is suitable for both beginners and experienced practitioners. It focuses on opening the body, improving posture, and relieving stiffness caused by long hours of sitting or standing. Whether you practice in the morning or evening, this gentle flow helps you feel lighter, more relaxed, and refreshed.
1. Cat–Cow Pose (Marjaryasana–Bitilasana): Gentle Spinal Warm-Up
Begin your flow with Cat–Cow Pose, a smooth sequence that warms the spine and improves spinal mobility. This movement awakens the body and prepares it for deeper stretches.
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How to do it
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Start in a tabletop position with wrists under shoulders and knees under hips.
Inhale as you drop the belly, lift the chest, and tilt the tailbone upward.
Exhale while rounding the spine, tucking the chin, and drawing the navel inward.
Continue flowing with your breath for one minute.
2. Downward-Facing Dog (Adho Mukha Svanasana): Full-Body Stretch
Downward-Facing Dog lengthens the back of the body and helps release built-up tension while promoting full-body flexibility.
How to do it
From tabletop, lift your hips up and back to form an inverted V shape.
Press firmly through your palms with fingers spread wide.
Engage your legs and gently press heels toward the floor.
Relax the head and breathe slowly for one minute.
3. Low Lunge (Anjaneyasana): Hip and Thigh Opener
Low Lunge targets tight hip flexors and quadriceps, which often become stiff from prolonged sitting or standing.
How to do it
From Downward-Facing Dog, step your right foot between your hands.
Lower the left knee to the floor and extend the back leg.
Lift the chest and raise arms overhead while engaging the core.
Hold for 30 seconds, then switch sides.
4. Seated Forward Fold (Paschimottanasana): Hamstring Lengthener
This seated pose deeply stretches the hamstrings while encouraging a long, relaxed spine.
How to do it
Sit with legs extended forward and feet flexed.
Inhale to lengthen the spine.
Exhale and hinge from the hips, reaching toward shins or feet.
Hold for one minute with steady breathing.
5. Butterfly Pose (Baddha Konasana): Inner Thigh and Hip Stretch
Butterfly Pose gently opens the hips and inner thighs, making it ideal for easing lower-body tightness.
How to do it
Sit upright and bring the soles of your feet together.
Hold your feet and allow knees to relax downward.
Optionally lean forward slightly for a deeper stretch.
Hold for 30 seconds to one minute.
6. Pigeon Pose (Eka Pada Rajakapotasana): Deep Hip Release
Pigeon Pose provides an intense stretch for the hips and glutes, helping release stored tension.
How to do it
From tabletop, bring your right knee behind the right wrist.
Extend the left leg straight back.
Lower hips toward the floor while keeping them squared.
Stay upright or fold forward for one minute, then switch sides.
7. Supine Spinal Twist (Supta Matsyendrasana): Relaxing Spine Release
End your practice with a gentle spinal twist to calm the body and release remaining tension.
How to do it
Lie on your back with knees bent and feet flat.
Extend arms out to the sides.
Drop both knees to the right while keeping shoulders grounded.
Hold for 30 seconds, then switch sides.
Conclusion
This 10-minute yoga flow offers a simple and effective way to improve flexibility and maintain mobility at any experience level. Through gentle movements and mindful breathing, it releases tension, stretches key muscle groups, and supports a greater range of motion. Practicing this routine daily—either in the morning or before bed—helps your body move more freely and feel more relaxed throughout the day.
