Yoga for flexibility: the Deep Stretch sequence

25 min Sun Salutation × 2 Intermediate 13 poses

Long holds for flexibility

A whole-body flexibility program built on long holds: most poses last from one minute to 75 seconds, with one-sided poses held just as long per side. The session starts with two Sun Salutation rounds. The main focus areas are the backs of the legs, the back and the hip joints.

The level is intermediate. If you're starting flexibility work from zero, bend your knees in forward folds and sit on a folded blanket: flexibility grows with time spent in a pose, not with how hard you pull. Forward folds are contraindicated with a herniated lumbar disc.

Sun Salutation × 2

  1. Cat-Cow Cat-Cow 1
  2. Downward-Facing Dog Downward-Facing Dog 2
  3. Standing Forward Fold Standing Forward Fold 3
  4. Wide-Legged Forward Fold Wide-Legged Forward Fold 4
  5. Triangle Pose Triangle Pose 5
  6. Head-to-Knee Pose Head-to-Knee Pose 6
  7. Seated Forward Fold Seated Forward Fold 7
  8. Wide-Angle Seated Forward Fold Wide-Angle Seated Forward Fold 8
  9. Pigeon Pose (Prep) Pigeon Pose (Prep) 9
  10. Bridge Pose Bridge Pose 10
  11. Supine Twist Supine Twist 11
  12. Happy Baby Pose Happy Baby Pose 12
  13. Relaxation Pose Relaxation Pose 13

Why this order

After Sun Salutation comes gentle mobilization: Cat-Cow, then Downward-Facing Dog, which already stretches your calves. On your feet, the stretch moves from symmetrical folds, Uttanasana and Prasarita Padottanasana, to Triangle Pose, where the side line of the body lengthens. On the floor the same theme carries on seated: folding over one leg, then both, then with legs spread wide, and Pigeon prep opens the hips.

Bridge counters the run of folds with a backbend, and Supine Twist plus Happy Baby relax your back before five minutes of Savasana.

Cautions

  • Acute back pain (Cat-Cow)
  • Wrist injuries — practice on your fists (Cat-Cow)
  • Wrist and shoulder injuries (Downward-Facing Dog)
  • High blood pressure — don't stay in the pose long (Downward-Facing Dog)
  • Glaucoma (Downward-Facing Dog)
  • High blood pressure (Standing Forward Fold)
  • Lumbar disc herniation — bend your knees (Standing Forward Fold)
  • High blood pressure — don't lower your head too far (Wide-Legged Forward Fold)
  • Hamstring injuries (Wide-Legged Forward Fold)
  • Flare-up of lower back pain (Triangle Pose, Bridge Pose)
  • Low blood pressure — come out slowly (Triangle Pose)
  • Knee injuries — place a support under your bent knee (Head-to-Knee Pose)
  • Lumbar disc herniation (Seated Forward Fold)
  • Flare-up of back pain — bend your knees (Seated Forward Fold)
  • Inner thigh injuries (Wide-Angle Seated Forward Fold)
  • Herniated discs in the lower back (Wide-Angle Seated Forward Fold)
  • Knee injuries — do a Supine Twist with your knee to your chest instead (Pigeon Pose (Prep))
  • Neck injuries (Bridge Pose)
  • Disc herniation in the acute phase (Supine Twist)
  • Late pregnancy (Happy Baby Pose)

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.