Yoga drills
Yoga flexibility drills
15 free Yoga drills for flexibility, each with the setup, how it runs, what to coach, and how to make it harder or easier.
15 drills
GameFlexibilityAnimal poses for kidsA playful yoga zoo: children become a cat, cow, dog, cobra, butterfly and frog, making the animal sounds and holding each shape for a few easy breaths.10 min · 1–20 players · U4+
FlexibilityWarm-upCat-cow and tabletopSets up a steady tabletop, then moves the spine through cow and cat with the breath, adding side bends and hip circles as a gentle warm-up for the back.6 min · 1–30 players · U5+
FlexibilityStrengthChair yoga for limited mobilityA gentle seated class for older adults and anyone with limited mobility: breath, neck and shoulders, spine, hips, ankles and hands, all from a stable chair.20 min · 1–16 players · U16+
CoreFlexibilityCore and hip openersBoat, plank variations and pigeon on each side, for athletes' cores and hips.15 min · 1–30 players · U10+
FlexibilityBreathingDesk-break yogaA six-minute break for students or office workers: breath, neck and shoulders, a seated twist, a desk-supported stretch and wrists, without changing clothes.6 min · 1–20 players · U12+
StrengthFlexibilityDownward-facing dog step by stepBuilds downward-facing dog in stages from tabletop and puppy pose, bent knees first, so newcomers find a long spine before they chase straight legs.10 min · 1–30 players · U8+
FlexibilityForward folds with a strapHamstring-friendly forward folds that hinge from the hips, lying down first and then seated, with a strap doing the reaching.12 min · 1–30 players · U12+
FlexibilityGentle seated stretchesA calm seated sequence for newcomers: tall sitting, neck and shoulder release, side bends, a twist, a strapped forward fold and bound angle, all with props.12 min · 1–30 players · U6+
FlexibilityHip opening: pigeon and lizardA gradual, propped hip sequence from low lunge to lizard and pigeon, with figure-four on the back as an equal option for the knees.20 min · 1–24 players · U16+
FlexibilityHips and hamstrings for runnersAn after-run floor sequence for the back of the legs, hip flexors and outer hips, using a strap and the wall so nobody has to force a stretch.15 min · 1–30 players · U12+
FlexibilityRelaxationLong-hold yin-style sequenceQuiet, propped floor poses held for two to four minutes at a mild sensation: butterfly, sphinx, dragon, caterpillar and a twist, then rest.30 min · 1–30 players · U16+
FlexibilityLow lunge and hip flexor releaseLow lunge built from a pelvic tuck rather than depth, with half splits and an optional quad stretch, on padded knees.12 min · 1–30 players · U12+
FlexibilityStrengthShoulder mobility for throwers and swimmersMoves the shoulders and upper back through their range, then builds some strength around the shoulder blades. For cricket, softball, netball, water polo and swimming squads.14 min · 1–30 players · U12+
FlexibilitySplits (Hanumanasana) preparationLow lunge, half splits and strap stretches, then a propped approach to front splits at a mild stretch. Gradual, warm and never forced.25 min · 1–24 players · U16+
Standing posesFlexibilityTriangle and extended side angleTriangle and extended side angle taught from a shared wide stance, then linked, with blocks and the wall for support.15 min · 1–30 players · U12+