10 simple yoga stretches to improve flexibility and relieve tension or pain, no matter how inflexible you are

Bridie Wilkins

21 June 2022 at 0:30 am·8-min read

Yoga stretches should be something you all aim to do. There’s no two ways about it. Not only will they benefit the rest of your workout routine (whether it’s strength training, running, HIIT or Pilates you prefer) by improving your mobility and flexibility, yoga stretches will help relieve any tension and stress in your body.

Author of Yoga Happy and creator of the Hannah Barrett Yoga App, Hannah Barrett explains: 'When we perform yoga stretches with deep, slow and mindful breathing, it helps to activate our "rest-and-digest" system (the parasympathetic nervous system). This helps to balance our nervous system and slows down the heart rate, breathing rate and blood pressure amongst other things, helping us feeling calmer and more connected.

'Stretching has also been shown to increase serotonin levels which is the hormone with helps to reduce stress and make us feel good. When you go into a stretch slowly and mindfully, it has a relaxation effect on muscles, helping us to improve our range of motion and reduce stiffness and tension.'

They’re pretty straightforward to do, too. There are just three things to keep in mind: 1) to breathe through the pose (hold your breath and it’ll feel even harder), 2) not to go too deep into the pose and risk overstretching (know that you’re going too far if you start to feel any sharp or painful sensations⁠—this is something you should be extra aware of when doing hot yoga, since your muscles are more able to go further since they're artificially warmed up), and 3) to hold the pose long enough for your body to react accordingly and for you to reap the rewards.

Studies show that holding static yoga stretches for 10-30 seconds is enough to increase flexibility and range of motion, while two to four repetitions is enough for any dynamic yoga stretches.

As for how often you should practice yoga stretches, one study compared the effect of increasing frequency of doing yoga stretches and found no difference in the effect on flexibility between those who did yoga stretches three times a week and those who did them six times a week. So, shoot for three times a week, incorporating yoga stretches that target every part of your body (unless you've got issues in particular body parts, then you might want to try stretches specific to this area, like lower back stretches) and you should be good to go. Here are the best yoga stretches to do exactly that, straight from Hannah.

In celebration of International Yoga Day, Hannah is offering you 20% off of subscriptions to the Hannah Barrett Yoga App, which will help you fall in love with yoga and make it a lasting habit. Just follow this link and use the code WOMENSHEALTH when signing up.

Best yoga stretches

1.Cat-cow pose

What is this yoga stretch good for? Mobilising the spine, opening the chest, stretching the back.

How to:

Start seated with toes together and knees wide, butt resting on heels.
Walk hands forward until arms are straight, forearms on floor, and lower torso so stomach rests on thighs and forehead is on mat.

Modification: ‘You can achieve the same effect by sitting seated with your hands interlaced behind your head, if your hands and knees is uncomfortable.’

How long should I hold this yoga stretch for? 5 repetitions

2. Low lunge with shoulder rolls

What is this yoga stretch good for? Releasing tension in the shoulders, neck and upper back, opening the front of your hips and thighs and relieving lower back pain.

How to:

Lower one knee to the floor, sliding your foot back until you feel a stretch in your hip and thigh. Keep the hips low and level with each other.
Roll your shoulders back and down alternately.

Modification: ‘Place a blanket under the back knee if you have sensitive knees.’