Top 5 Yoga Postures for Strength and Flexibility for Birmingham Yogis

One of the most common wishes I hear from students, whether you’re new to yoga or deepening your practice, is, “How can I feel stronger and more flexible?”

Whether your days involve rushing between work, spending too much time at a desk, or managing family life, incorporating a few fundamental postures can make an immense difference to your wellbeing and confidence.

Today, let me walk you through five of my favourite yoga postures, perfect for boosting strength and flexibility.

These are tried and tested by our Happy Mat Yoga community and can be practised by anyone, whether you visit us in the studio or join online. Remember, it’s never about pushing your limits, but gently inviting energy and ease into your body.

1. Downward-Facing Dog (Adho Mukha Svanasana)

This classic pose is a beautiful all-rounder. It strengthens your arms, shoulders and core, while giving your hamstrings and calves a lovely stretch. Start on hands and knees, tuck your toes, and lift your hips high to form an upside-down ‘V’. Try to let your head relax, breathe deeply, and if your heels don’t touch the mat, worry not! Most people don’t at first.

Practising Downward Dog regularly can bring circulation to your upper body, while lengthening the spine. I always remind students to listen to their body and take child’s pose for a break if needed.

2. Warrior II (Virabhadrasana II)

Warrior II embodies strength and grounded energy. From standing, take a wide step and turn one foot out, bending the front knee deeply.

Extend your arms out parallel to the floor and gaze over your front hand. This powerful posture works your legs, hips, and shoulders while opening your chest.

I find Warrior II especially empowering, great for those days when you feel you need an energy boost! It also teaches stability and enhances stamina. Remember, breath and steadiness are key.

3. Bridge Pose (Setu Bandha Sarvangasana)

If tight hips or hunched shoulders are familiar, Bridge Pose can offer a wonderful reset. Lying on your back, bend your knees and place your feet hip-width apart.

Lift your hips up, pressing into your feet and arms, and try to keep your thighs parallel. This gentle backbend strengthens the lower back and glutes and stretches your chest and spine.

The Bridge Pose is safe and accessible for most, improving posture and giving a sense of openness. I recommend holding for 3-5 breaths and then gently releasing.

4. Triangle Pose (Trikonasana)

The Triangle Pose brings flexibility and balance together. Standing with your feet wide, stretch your arms out and tilt your body to one side, reaching your hand to your shin, ankle, or the floor. Your opposite arm points to the sky, and you gaze upwards (or forward if that’s more comfortable).

This posture lengthens the muscles along your sides, stretches your hamstrings, and brings strength to your legs, back and core. I love to encourage students to move slowly and avoid locking the knee. A triangle can be a real breath-opener too.

5. Cat-Cow (Marjaryasana-Bitilasana)

If you’ve ever felt stiff in the spine after a long day, this dynamic duo of movement is your friend. Start on hands and knees, and as you inhale, arch your back (Cow), lifting your chest and tailbone. Exhale and round the spine (Cat), tucking your chin. Flowing between these two shapes for a minute or so improves mobility, warms up muscles, and relieves tension.

This sequence is gentle, accessible and ideal for beginning or ending any yoga practice. It’s also great as a midday stretch, especially for those working from home or office desks here in Birmingham.

Tips for Practising These Postures

Don’t worry if your body doesn’t look exactly like the photos on Instagram or YouTube! As your teacher, I always encourage gentle self-acceptance. Use props, blocks or cushions whenever you need extra support. Practise on a quality mat, give yourself time, and breathe deeply.

Listen to your body. If something feels painful, ease out and rest. Yoga is about growth, not competition. Each time you practise, you are fuelling that gentle transformation.

If you’re keen to learn these postures with guidance and encouragement, come by for a group session, join us online, or book a private intro class. The Happy Mat Yoga studio in Sutton Coldfield is always open to Birmingham yogis seeking strength, flexibility and a dose of tranquillity.