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Yoga stretches for improving flexibility. Dancer Standing quad and hamstring stretch variation, Neil Keleher, Sensational Yoga Poses.

Yoga Stretches for Improving Flexibility

In Any Stretch You Are Either Relaxing Muscle Or Activating It!
Published: 2012 04 09
Updated: 2019 08 21

Categories/Tags:

Flexibility

One reason for stretching is that it feels good. Another reason is to improve flexibility.

In either case it helps to feel and control your body while you stretch.

For any muscle that you are stretching (whether doing active stretching or relaxed stretching) work at stabilizing one end to which that muscle attaches.

  • For relaxed stretching work at relaxing the muscle being stretched.
  • For active stretching you can be activating the muscle being stretched, its opposing muscle or both.

In all cases create stability so that you can activate or relax the muscle you are working on.

Index for Stretches for Improving Flexibility

General Guidelines and
Tips for Stretching

Kneeling Toe and
Ankle Stretches

Quadriceps
Stretches

Kneeling Quadriceps Stretch,  Neil Keleher, Sensational Yoga Poses.

Kneeling Quadriceps Stretch (Working towards kneeling comfortably)

Lying Quadriceps Stretch,  Neil Keleher, Sensational Yoga Poses.

Lying Quadriceps Stretch and (How to Work Towards it)

Lying Quadriceps Stretch,  Neil Keleher, Sensational Yoga Poses.

bent knee hip flexor stretch In Various Positions

Hip Flexor and
Psoas Stretches

Reclining Psoas Stretch,  Neil Keleher, Sensational Yoga Poses.

Reclining Single Leg Straight
Psoas Stretch

Psoas Stretch,  Neil Keleher, Sensational Yoga Poses.

Standing Straight Leg Psoas Stretch

High Lunge,  Neil Keleher, Sensational Yoga Poses.

High Lunge
Strengthen and Stretch

Hanumanasana,  Neil Keleher, Sensational Yoga Poses.

Splits Using your legs to Resist the Stretch

Hanumanasana,  Neil Keleher, Sensational Yoga Poses.

Splits Using your legs to Resist the Stretch

Adductor Stretches
including Middle Splits

Bound Angle Pose,  Neil Keleher, Sensational Yoga Poses.

Stretching the Inner thighs with Bound Angle Pose

Half Side Splits,  Neil Keleher, Sensational Yoga Poses.

Half Side Splits
Adductor Stretch

Middle splits. In this version I'm using my arms to help support my body in a push-up like position. Neil Keleher. Sensational Yoga Poses.

Middle Splits (and Knee Joint Integrity)

Glute and Hip Extensor Stretches
(Back and Side of the Hip)

Happy Baby Hip Stretch,  Neil Keleher, Sensational Yoga Poses.

Happy Baby Hip Stretch
for the back of the hip

Low lunge, a hip extensor stretch,  Neil Keleher, Sensational Yoga Poses.

Low Lunge for Stretching for the Back of the Hip

Glute Stretch,  Neil Keleher, Sensational Yoga Poses.

Lunging Glute Stretch
Intense and Effective

Foot Behind The Head,  Neil Keleher, Sensational Yoga Poses.

Foot Behind The Head?
No why, just how

Yoga pigeon pose, supporting the front leg hip,  Neil Keleher, Sensational Yoga Poses.

Supporting the Front Hip in Yoga Pigeon Pose

Low Pigeon pose,  Neil Keleher, Sensational Yoga Poses.

Pushing the Hips Back in Low Pigeon Pose

Low Pigeon pose,  Neil Keleher, Sensational Yoga Poses.

Deeper Hip Stretching with Pigeon Yoga Hip Stretch

Pigeon Pose Glute Stretch,  Neil Keleher, Sensational Yoga Poses.

More Hip Stretching with Pigeon Pose Glute Stretch

Double Pigeon,  Neil Keleher, Sensational Yoga Poses.

Double Pigeon
A Double Glute Stretch

Passive and Active
Calf Stretches

Hamstring
Stretches

Pyramid pose (parsvottanasana) hamstring stretch, Neil Keleher, Sensational Yoga Poses.

Pyramid Pose
Hamstring Stretch

Standing Forward Bend and hamstring stretch, Neil Keleher, Sensational Yoga Poses.

Standing Forward Bend Activate your Legs

Seated Hamstring Stretch,  Neil Keleher, Sensational Yoga Poses.

Seated Hamstring Stretch
with Leg Lifted

Seated wide leg side bend, Neil Keleher, Sensational Yoga Poses.

Seated Wide Leg Side Bend
Side of the body Stretch

Wide Leg Forward Bend,  Neil Keleher, Sensational Yoga Poses.

Seated Wide Leg Forward Bend Hamstrings Stretch

Hurdlers stretch,  Neil Keleher, Sensational Yoga Poses.

Hurdlers Stretch
Internally rotated hip stretch

Janu Sirsasana A,  Neil Keleher, Sensational Yoga Poses.

Janu Sirsasana A
Externally Rotated Hip Stretch

Seated Forward Bend,  Neil Keleher, Sensational Yoga Poses.

Seated Forward Bend
How to not hunch your back

Hip
Stretches

Lower Back
Stretches

Side
Stretches

Standing Side Bend and side stretch, Neil Keleher, Sensational Yoga Poses.

Standing Side Bend
Stretch the side of your body

Iliotibial Band Stretch,  Neil Keleher, Sensational Yoga Poses.

IT Band Stretch (Tensor Fascia Latae)

Spinal
Stretches

Iliotibial Band Stretch,  Neil Keleher, Sensational Yoga Poses.

Standing Spinal Twists (And using your hips)

Arm and Shoulder
Stretches

Shoulder Stretch For The Front Of The Shoulder,  Neil Keleher, Sensational Yoga Poses.

Anterior Shoulder Stretch
(With a Spinal Twist)

Half Dragonfly For Stretching The Back Of The Shoulder,  Neil Keleher, Sensational Yoga Poses.

Half Dragonfly A Stretch for the Back of the Shoulder

Dragonfly For Stretching The Back Of Both Shoulders,  Neil Keleher, Sensational Yoga Poses.

Dragonfly
(It's as painful as it looks!)

Penguin Shoulder Stretch For The Back Of The Shoulders (Shoulder External Rotators Stretch),  Neil Keleher, Sensational Yoga Poses.

Penguin Pose internally rotated shoulder stretch

Puppy Dog Chest Stretch,  Neil Keleher, Sensational Yoga Poses.

Puppy Dog Junior
Chest Stretch

Puppy Dog Shoulder Stretch For The Shoulders With Arms Up And Back,  Neil Keleher, Sensational Yoga Poses.

Puppy Dog
Shoulder Stretch

Spiderman Stretch For The Shoulders With Arms Up And Back (And Using A Wall To Help),  Neil Keleher, Sensational Yoga Poses.

Spiderman Shoulder Stretch

Chest Stretch For Pectoralis Major Muscle,  Neil Keleher, Sensational Yoga Poses.

Chest Stretch with Arm Externally Rotated

Rack Stretch For The Shoulders With Arms Back And Up,  Neil Keleher, Sensational Yoga Poses.

Rack Pose
Shoulder Stretch

Reverse Prayer,  Neil Keleher, Sensational Yoga Poses.

Reverse Prayer
Shoulder Stretch

Pull Back Stretch For The Back Of The Shoulders And Upper Back,  Neil Keleher, Sensational Yoga Poses.

Crossed Arm Foot Grabbing
Rhomboid Stretch

Hip And Shoulder
Stretches

Armpit Pose,  Neil Keleher, Sensational Yoga Poses.

Armpit Pose, A Hip and Shoulder Stretch

Compass Yoga Pose,  Neil Keleher, Sensational Yoga Poses.

Compass Pose
A Shoulder and Hamstring Stretch

Meridian
Stretches

Stretching Routines

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