A flexibility sequence for the whole body
Long holds through the hamstrings, hips, chest and spine — the version where range is the point and effort is not.
Range changes slowly and only with repetition. A single long session moves almost nothing; three shorter sessions a week move a surprising amount over two months. The holds here are long — one to three minutes — because a short stretch changes how a muscle feels and a long one changes how far it goes. Warm up first; cold tissue does not lengthen, it resists.
The sequence
Every pose name links to its full page — steps, muscles worked, common mistakes and who should skip it.
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1
Downward-Facing Dog Pose Adho Mukha Śvānāsana
1 minute
Start here and pedal the heels until the calves release.
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2
Standing Forward Bend Uttānāsana
2 minutes
Standing fold, knees soft, hanging heavy.
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3
Wide-Legged Standing Forward Bend Prasārita Pādottānāsana
2 minutes
Wide-legged fold with the hands on blocks or the floor.
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4
Low Lunge Añjaneyāsana
2 minutes each side
Low lunge, back knee padded, hips settling forward.
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5
One-Legged King Pigeon Pose Eka Pāda Rājakapotāsana
2 minutes each side
Pigeon with the hip supported on a block, or a deep squat if the knee objects.
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6
Bound Angle Pose Baddha Koṇāsana
2 minutes
Soles together, sitting on a block, folding only as far as the back stays long.
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7
Wide-Angle Seated Pose Upaviṣṭha Koṇāsana
2 minutes
Wide-legged seated fold over a cushion.
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8
Seated Forward Bend Paścimottānāsana
2 minutes
Seated fold over both legs, knees as bent as needed.
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9
Head-to-Knee Pose Jānu Śīrṣāsana
1–2 minutes each side
One knee out, folding over the straight leg.
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10
Cow Face Pose Gomukhāsana
1 minute each side
Cow-face arms and legs, with a strap and a block.
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11
Supine Spinal Twist Supta Matsyendrāsana
2 minutes each side
Supine twist to unwind the spine.
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12
Corpse Pose Śavāsana
5 minutes
Finish flat.
Before you start this sequence
- Read the cautions on the individual pose pages. Between them, the poses here rule themselves out for pregnancy, high blood pressure, glaucoma, and neck, knee, shoulder and wrist injuries — the details differ pose by pose.
- A sequence is an order, not a prescription. Leave out anything that hurts and the rest still works.
- If you are pregnant, recently post-surgical, or managing a health condition, get your doctor's view before starting, and learn from a qualified teacher in person.
General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.
Notes on practising it
Expect the second side of every pose to feel better than the first. That is normal, and it is not a reason to do more on the first side next time.
The energy figure above uses the standard ACSM relationship — MET × 3.5 × body mass in kilograms ÷ 200 kcal per minute — with the MET value taken from the nearest published code in the 2024 Adult Compendium of Physical Activities. The full working is on the method page, and the wider activity dataset is at BurnLab.
Questions
How long does the Whole-body flexibility sequence take?
About 35 minutes for 12 poses at the stay times listed. Suggested volume: once through. At 2.5 MET — the nearest published code in the 2024 Adult Compendium of Physical Activities — that is roughly 107 kcal for a 70 kg adult.
Do I have to do the poses in this order?
The order is the point. Sequences are arranged so that each pose prepares the next one and answers the one before it — a backbend followed by a forward bend, a long hold followed by something that unloads it. Reordering them is fine once you know why they sit where they do.
Is the Whole-body flexibility sequence suitable for beginners?
It is rated intermediate. It assumes you already hold the beginner poses comfortably. If you are new, start with <em>A first practice</em> and come back to this one in a couple of months.
What do I need for it?
A mat, and for several poses a block and a strap — a folded blanket and a belt do the same job. Nothing here needs a studio.
Other sequences
Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written. Energy figures derive from the 2024 Adult Compendium of Physical Activities. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.