Full Body Flexibility Yoga Flow
Ever found yourself in class trying to stretch into a pose, only to feel your body actively rejecting it? Trust me, you’re not alone! Yoga is all about pushing yourself to the limit, while keeping your breath steady and your body calm—no easy task, right? But with the right knowledge of modifications and a little patience, you can absolutely work your way to that Instagram-worthy wheel pose.
Here at Hollywood Market Yoga in Boise, Idaho, we’re in week two of our 40-day yoga challenge, and it’s the perfect time to focus on building flexibility. Flexibility isn’t just about being able to do a deep split or a fancy backbend; it’s about freeing up your body and mind to move with ease and grace. When you finally achieve a pose that once seemed impossible, it’s such an empowering moment! It’s a reminder that with consistent effort and the right approach, your body is capable of amazing things.
I’m here with the amazing instructor Caitlyn Manlongat, who will guide you through a calming 15 minute full body stretch, building those limber legs we all long for. Caitlyn will walk you through the full version of each pose, along with modified options, so you can flow your way.
- Downward Dog
Begin in a stable downward dog. Take your time as you pedal your feet, stretching through your hamstrings and calves. Inhale as you bring your right leg up. Bend your leg and reach your knee towards the ceiling, taking a moment to feel the deep quad stretch in this hip-opening pose. When you feel ready, inhale as you step forward into a supported or high lunge.
- Triangle Into Reversed Skandasana
This is where the modifications begin! These first poses will work on stretching your Hamstrings and Quadriceps.
INTERMEDIATE
If you are confident in your hamstring flexibility, exhale as you shift your hips back and straighten your front leg. Connect knee to nose for an intense hamstring stretch in Triangle Pose. Then, inhale as you move through high lunge and exhale into a Gentle Twist. After your twist, reach behind you as you sink your hips into a deep Reversed Skandasana. Take a full breath cycle here.
MODIFIED
If you are taking the modified flow, inhale as you lift your chest through Low Supported Lunge, possibly holding onto blocks for stability. Exhale as you sink your hips back into a half split, stretching deeply in your hamstring. On an inhale, shift the bend back into your front knee for a low lunge, then exhale to take a gentle twist. From there, inhale as you reach your hand back and bend your back leg up for a Crooked Monkey. Don’t worry if you can’t quite grab your back foot! As long as you feel the stretch through your quad you’re doing amazing. Take a full breath cycle in Crooked Monkey, really sink into that intense stretch.
- Eagle Pose
INTERMEDIATE
On your next exhale bring yourself back into a Runner’s Lunge. From there inhale as you pull yourself up into Warrior 3, the first balanced posture in our flow. Next, stand up as you drive your knee to your chest on an exhale, coming into a quick One-Legged Mountain Pose. From there, inhale as you wrap your left leg over the right, right arm under left and sink slowly into Eagle. Hold this pose for as long as feels comfortable. The wraps will work wonders for your shoulder and hip mobility.
MODIFIED
On your next exhale release your back leg and come into a comfy Runner’s Lunge once again. Then, inhale as you pull yourself up into Warrior 3, the first balanced posture in our flow. Next, stand up slowly on an exhale, driving your knee into your chest for a quick One-Legged Mountain. After that, inhale as you touch opposite shoulders and allow your left ankle to rest on your right knee in a figure four position, possibly using a block underneath your left foot as a balance aid. Bend into your standing leg for Modified Eagle, pushing into your left knee down as you open your hips and lift your heart.
- Sugarcane
INTERMEDIATE
Without letting your left leg touch the ground, expand into Half Moon on your next exhale. With or without a block, put a deep bend into your floating leg, reach back with your left arm to catch the outside edge of your foot. Breathe deeply in this amazing quad-stretching, hip-opening posture.
MODIFIED
Try to avoid letting your left leg touch the ground as you expand into supported Half Moon on your next exhale. Use a block to balance yourself as you stretch out in every direction for our last balanced pose. If you’re wanting a challenge, try bending into your floating leg to gradually work towards Sugarcane. If you want to indulge in this amazing quad stretch without worrying about balance, take this pose to your knee for a Modified Sugarcane.
- Wheel
Wheel Pose, often regarded as the epitome of strength and flexibility, is an intense feat of back and abdominal flexibility. Use this flow to work towards a strong and supported Wheel.
INTERMEDIATE
After that amazing Sugar Cane quad stretch, exhale as you release your back foot and slowly ground down into a strong Warrior 2. Flip your right palm up on an inhale and then reach up into Reversed Warrior for a big stretch in the abdominal muscles. From here, exhale to cartwheel your hands down into a Runner’s Lunge and then inhale your right hand up for another Gentle Twist. Exhale as you bring your front leg to meet the back in a side plank, only a moment. Inhale to place your right leg behind you and then on a deep exhale push your hips up, open your heart and smile wide as you find Wild Thing. Take a inhale as you hold Wild Thing and then exhale and you place your right hand on the mat behind you, lift into Wheel Pose. Take a full cycle of breath in this invigorating pose before (maybe!) lifting your left for One-Legged Wheel. (Okay you’re awesome!)
MODIFIED
After reaching in every direction in Half Moon, exhale as you release your back foot and slowly ground back into a strong Low Supported Lunge. Flip your right palm up on an inhale and then reach up to the sky into a Modified Reversed Warrior for a big stretch through the abdominal muscles. From here, exhale to cartwheel your hands down into a Runner’s Lunge and then exhale your right hand up for another Gentle Twist. Exhale as you bring your front leg to the mat, straighten your back leg and reach up for a modified side plank. From this side plank, inhale your arm over your head to the wall and then lift your hips on a deep exhale for a modified Wild Thing. If you feel like you could deepen the abdominal stretch, then straighten your left leg and reach your hips higher to come into full Wild Thing.
As you continue on your journey to build flexibility, remember that yoga isn’t just about achieving the perfect pose—it’s about learning to listen to your body and respecting where you’re at right now. With consistent practice and intention, you’ll see yourself grow stronger, more flexible, and more connected to your body. It’s such a beautiful journey, especially when we do it together as a community.
For week two of our 40-day challenge at Hollywood Market Yoga, we’re focusing on our community intentions: Root and Rise, Align, and I Adapt to Change Fluidly. These intentions guide us through each week, reminding us that flexibility is not just physical but mental and emotional too. As we adapt to change fluidly, we open ourselves up to growth in all aspects of life. And to complement your practice, we’ve got some community journaling prompts that will pair perfectly with this flow, helping you reflect and deepen your practice.
So, take a deep breath, celebrate your progress, and keep flowing with us, one pose at a time. You’ve got this!
Interested in seeing more from Caitlyn Manlongat? Check out our post Find Your Flow to read more about Caitlyn’s intuitive sequencing. Or you can catch a flow in person at Hollywood Market Yoga here. Not a local? Don’t Worry! Caitlyn has amazing flows on her instagram as well as a website launching soon! Check her out here.
New to The Challenge by Hollywood Market Yoga? We are a collection of like minded yogis who encourage each other through consistent practice. We support each other through sweat, love each other through lethargy, and meet each other exactly where we are at, mat or mattress. Learn more about The Challenge here.
JOURNALING PROMPTS:
What in my life is telling me that I cannot finish this Challenge? How do I suppress that voice?
When was the last time I adapted to change fluidly? What about a time I failed to adapt?
How can I practice flexible thinking?
What am I reaching towards?