Great! Here’s a breakdown for practicing yoga to improve both flexibility and strength, with some specific poses and tips.

For Flexibility:

1. Hamstrings and Lower Back

• Forward Fold (Uttanasana): Start by standing, exhale as you fold forward, allowing your upper body to hang over your legs. This helps stretch the hamstrings and lower back.
• Seated Forward Bend (Paschimottanasana): Sit with legs extended forward, hinge at the hips, and reach for your feet. It’s okay if you can’t reach far—keep your spine long and relax.

1. Hips and Inner Thighs

• Butterfly Pose (Baddha Konasana): Sit with your feet together, and let your knees fall open to each side. Gently press your knees toward the floor.
• Pigeon Pose (Eka Pada Rajakapotasana): Starting from Downward Dog, bring one knee forward and extend the other leg back. This deepens hip flexibility and helps relieve tension.

1. Shoulders and Chest

• Cat-Cow Stretch: This flow helps warm up the spine and opens the chest. Move between arching and rounding your back, syncing the movement with your breath.
• Thread the Needle Pose: Kneel on all fours, slide one arm under your body and rest your shoulder and head on the mat. This helps open the shoulder and stretches the upper back.

For Strength:

1. Core Strength

• Plank Pose: Hold a plank position with your shoulders over your wrists, drawing your navel to your spine. This strengthens the core, shoulders, and arms.
• Boat Pose (Navasana): Sit up tall, lean back, and lift your legs to a 45-degree angle, balancing on your sit bones. This strengthens the abs and hip flexors.

1. Leg Strength

• Chair Pose (Utkatasana): Start in a standing position, bend your knees, and sink your hips back as if sitting in an invisible chair. This builds strength in the thighs and glutes.
• Warrior II (Virabhadrasana II): Stand with your legs wide apart, turn one foot out, bend the front knee, and extend your arms. Hold the pose to engage your thighs, hips, and core.

1. Upper Body Strength

• Chaturanga: Similar to a low push-up, lower yourself down to hover above the ground while keeping elbows close to your body. This pose strengthens the arms, chest, and core.
• Crow Pose (Bakasana): For a more advanced upper body challenge, try this arm balance. Start in a squat, place hands on the ground, and lean forward to lift your feet off the ground, balancing on your arms.

Tips for Building a Routine:

• Combine Flexibility and Strength Poses: Try alternating between flexibility and strength poses within each practice.
• Hold Poses Longer: For strength, try holding poses like Plank or Chair for 20-30 seconds, gradually increasing as you build endurance.
• Focus on Slow, Controlled Movements: Moving slowly between poses builds strength and helps improve balance and alignment.