12 Gentle Yoga Poses to Reduce Body Stiffness and Improve Flexibility

Yoga is a proven and natural method to reduce body stiffness, improve flexibility, and increase overall mobility. Studies show that practicing gentle yoga for 10–20 minutes daily can significantly improve muscle elasticity, joint movement, and posture within 3–6 weeks.

Gentle stretching improves blood circulation, reduces muscle tension, and supports long-term physical health. These poses are safe for beginners, office workers, and anyone experiencing stiffness due to inactivity or aging.

Why Gentle Yoga Helps Reduce Stiffness

Gentle yoga works by slowly stretching muscles, ligaments, and joints. When muscles are stretched and held for 20–60 seconds, flexibility improves and stiffness decreases.

Yoga also improves spinal alignment, increases range of motion, and reduces muscle tightness. Regular practice improves posture, balance, and reduces the risk of injuries.

12 Gentle Yoga Poses and Their Benefits

Yoga Pose	Target Area	Main Benefit	Recommended Hold Time
Mountain Pose	Spine, posture	Improves body alignment	30 seconds
Child’s Pose	Lower back, hips	Relieves back stiffness	30–60 seconds
Cat-Cow Pose	Spine	Improves spinal mobility	5–10 repetitions
Downward Dog	Hamstrings, shoulders	Full-body stretch	30 seconds
Cobra Pose	Spine, chest	Improves flexibility	20–30 seconds
Butterfly Pose	Inner thighs	Improves hip mobility	30 seconds
Bridge Pose	Back, hips	Strengthens and stretches	20–30 seconds
Seated Forward Bend	Hamstrings	Improves leg flexibility	30 seconds
Triangle Pose	Hips, spine	Improves balance and stretch	20 seconds
Tree Pose	Legs, core	Improves stability	20–30 seconds
Easy Pose	Hips, spine	Improves posture	60 seconds
Corpse Pose	Full body	Promotes relaxation	1–2 minutes

How Often Should You Practice Yoga

Practicing gentle yoga 5–7 days per week provides the best results. Beginners can start with 10 minutes daily and gradually increase to 20–30 minutes. Consistent yoga improves flexibility, reduces stiffness, and strengthens muscles over time.

Gentle yoga is one of the safest and most effective ways to reduce body stiffness and improve flexibility. These 12 poses target key muscle groups such as the spine, hips, legs, and shoulders.

With regular practice, yoga improves posture, increases mobility, and reduces muscle tightness. Within a few weeks, you will notice improved flexibility, less stiffness, and better overall physical comfort.

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