Calin Van Paris is a YJ editor, certified yoga instructor, and one of the most physically inflexible humans you are likely to meet. Here, she discusses some of the best yoga poses to encourage full-body flexibility, which is one of the primary pursuits of her life.

Yogis know that the practice of yoga is about much, much more than being bendy. But if improving your flexibility, or simply finding more ease in your physical practice, is a goal of yours, then certain shapes can help you stretch things out.

Strictly speaking, most yoga poses encourage flexibility of some sort. Although backbends and hip openers have their place, the following selection of shapes moves the target from one specific area to your entire body, allowing you to notice exactly where you’re holding the most tension so you can figure out how to let it go.

Yoga for Flexibility: 5 Poses to Stretch It All About

Push your limits gently to avoid pain and injury. The key here is always stretch, never strain.

Although no props are necessary for these poses, knowing your body and having the right support within reach ensures you can approach each shape from your unique level of flexibility. Adjust accordingly.

1. Downward-Facing Dog

(Photo: Andrew Clark)

This pose is much more than a place to pause in between shapes. Downward-Facing Dog asks you to press through your hands and feet to send your body into an inversion, lengthening your entire back body and opening your shoulders as you do so.

The stable foundation of the shape creates an ideal opportunity to stretch out your arms, legs, upper and lower body….even your fingers and toes! Swaying and pedaling your feet does more than ground you into the present moment—it invites you to extend your stretch to as many little muscles as possible.

2. Cobra Pose

(Photo: Andrew Clark)

Another shape that tends to get a little lost in a fast-paced flow, Cobra Pose is a heart-opener that encourages flexibility across the chest and shoulders. When you take the time to find your breath here, you’ll notice that the shape stretches more than just your front upper body Expect the fronts of your legs, abdominals, forearms, and feet to get a solid lengthening, too.

Stay in Baby Cobra with your chest closer toward the mat or press up to High Cobra for an extra stretch.

3. Triangle Pose

(Photo: Andrew Clark)

Full-body flexibility includes your side body! To find length here, try Triangle Pose. This shape also stretches your thighs, calves, glutes, and back while activating your abs and opening your hips.

Sending one arm toward the sky and reaching fully through your fingertips means that all of your limbs and digits are lengthened, too.

4. Camel Pose

(Photo: Andrew Clark)

Backbends are among the best means of improving your posture, undoing your routine slouch, and promoting your flexibility. Camel Pose stretches your tense chest, shoulders, neck, hip flexors, and the muscles around your spine, countering many of the self-sabotaging (and muscle-tightening) positions you find yourself in throughout the day.

5. Seated Forward Bend

(Photo: Andrew Clark)

Behold, a shape that has plagued the less flexible among us since elementary school P.E. class. Folding over your legs in Seated Forward Bend is among the ultimate hamstring stretches, the flexibility of which sets the tone for much of your yoga practice. This forward fold also serves to stretch out the rest of your back body.

To make this pose accessible (and for maximum flexibility benefits), gently bend your knees or wrap a yoga strap around the soles of your feet to increase your reach. Once you’re in the pose, micro movements such as pointing and flexing your toes can increase the intensity of the stretch.