Incorporating yoga into your regular fitness routine is an amazing way to increase your flexibility. But then there’s also stretching, which is another sure-fire way to get more flexible and increase mobility.  

There's no doubt that the benefits of stretching and yoga can both enhance physical fitness. So which one is better for flexibility, yoga, or stretching?

Find out in this complete comparison guide to yoga vs stretching for flexibility, mobility, and more.  

While some people refer to yoga as "glorified stretching," it's actually so much more than that. Yoga is a practice of the mind and body; the word yoga literally translates to "union," and uniting the mind and body is the main focus.  

The history of yoga is an interesting one. It originated in northern India several thousand years ago, and since then, it has been all about physical, mental, social, and spiritual development. This is the ultimate workout if you’re looking to find harmony between the mind, body, and soul.  

Yoga In Black & White

There are quite a few factors that make up a well-rounded yoga practice, but in terms of stretching, the “Asanas” - which is a Yogic word for postures - are what can enhance flexibility and mobility. Practicing the right asanas can not only make you stronger and more mentally aware, but it can also make you more flexible.  

There are so many benefits of yoga, ranging from a more peaceful state of mind to full-body strength [1]. But like any workout routine, yoga has some pros as well as cons:  


  • Improved flexibility and mobility 
  • Better balance and stability 
  • Increased strength and muscle tone 
  • Ability to relieve stress and promote mindfulness 


  • Joining a yoga studio can be expensive 
  • Risk of overstretching or muscle strain when postures are done improperly 
  • Risk of dehydration (especially in hot yoga) 

Why Is Stretching Beneficial To Your Health?

Next, let’s talk about stretching. Stretching is a simple practice that everyone should add to their workout routine. It helps to improve range of motion, enhance muscle flexibility, prevent injury, and decrease soreness after exercising.  

One of the greatest benefits is improved range of motion. Over time, our joints can become achy, creaky, and stiff, but stretching can help to counteract this.

It’s also great for preventing injury; by stretching before a workout, you’re increasing blood flow to your muscles and getting them warmed up, which decreases the risk of straining or tearing these muscles.  

Stretching is really important, especially before and after a workout. Ideally, you’ll stretch the entire body, but the main focus should be on the muscles that you plan on targeting during your workout. 

So if it’s leg day, make sure to thoroughly stretch the hamstrings, quads, calves, and hips before and after you hit the gym.

Stretching On Running Track

Static Vs Dynamic Stretching

There are several different types of stretching, including static and dynamic. Static stretching is the most common, and it’s when you create tension in a specific muscle that was previously relaxed. When done regularly, holding this tension for 30 seconds or more can increase your range of motion and flexibility.  

Dynamic stretching involves stretching while performing a series of movements. Rather than focus on a single muscle group, this type of stretching typically targets the entire body by getting the muscles moving and blood flowing.  

Just like yoga, stretching comes with a lot of pros, but there are also a few cons:  


  • Increased range of motion 
  • Can help reduce and prevent back pain 
  • Improved posture 
  • Increases circulation to reduce injury risk 


  • Overstretching can cause muscle strain 
  • Certain stretches can be difficult to perform on your own 
  • Takes time away from other exercises 
  • Stretching tight muscles can be uncomfortable, even painful 

Yoga Vs Stretching: Similarities & Differences Compared

Many people think that yoga and stretching are the same thing, but this is far from the truth. Yoga and stretching have one major similarity; they both relieve tightness in the muscles, and they can both help with relaxation and stress relief. But that's about it in terms of how yoga vs. static stretching are similar.  

While most types of yoga practice incorporates stretching into the workout, there are some big differences that are worth noting when it comes to a classical stretch vs. yoga movements.  

1. Poses

The poses in yoga are more structured.

Yoga is made up of over 80 different asanas, and while some are similar to the static stretches you would perform before or after a workout, many of them have their own distinct positioning. 

2. Breathing Technique

Breathing is an essential part of any yoga practice. Yes, stretching also requires you to breathe, but in yoga, you take your breathwork to an entirely new level. 

There are even different techniques for breathing - called pranayamas - that each come with a unique benefit. 

3. Goals Of Training

The main objective of stretching is to get the muscles loose so that you can increase flexibility as well as reduce the risk of injury.

Doing yoga, on the other hand, can come with many different goals. For example, some types of yoga are ideal for weight loss, like vinyasa or ashtanga, and others are ideal for relaxation and mental wellbeing.

4. Ability Levels

No matter who you are, what your age is, and what your current mobility level is, anyone can stretch.

This is the same case for yoga, although there are some types of yoga classes that are more geared towards advanced yogis. 

But all in all, both yoga and stretching are accessible to everyone, and both can improve range of motion.

5. Performance Itself

Man Stretching Quad

When you perform each pose, you'll be focusing on your breath a lot more than you would with basic stretching.

Another performance difference worth noting between yoga vs. stretching is that stretching typically requires you to hold each position for longer in order to experience the muscle tension that is necessary for warming up or cooling down the body. 

6. Mental Engagement

Performing yoga requires you to be in the right state of mind, and this is why many yoga classes are held in peaceful, soothing environments.

Stretching, on the other hand, doesn’t require this same mental engagement as a yoga practice.

Many yoga sessions include a short meditation period, and some use tranquil music to get in the right headspace.

7. Equipment Needed

Technically, neither stretching nor yoga require any equipment.

However, you can enhance both your stretching and yoga practice by using simple props, like a resistance band in the case of stretching or a block in the case of yoga. 

People Also Ask (FAQs)

Do doctors recommend doing a workout after yoga? 

It depends on how intense your yoga training was. If you do a light yoga session that’s relaxing and more focused on stretching than muscle building or cardio, then it’s perfectly fine to do another workout directly after.

Just make sure that once your workout is complete, you spend time stretching the muscles that you’ve targeted.  

Can you lose weight by doing yoga only? 

If you’re wondering whether or not yoga is enough of a workout for weight loss, the answer is yes [2]. According to Healthline, yoga is “an effective tool to help you lose weight, especially the more active forms of yoga.

And you may find that the awareness gained through a gentle, relaxing yoga practice helps you to lose weight as well.” 

Is it better to stretch every day or every other day? 

The general rule of thumb on how often to stretch is to stretch whenever you exercise. Mayo Clinic says that “if you don't exercise regularly, you may want to stretch at least three times a week to maintain flexibility.

If you have a problem area, such as tightness in the back of your leg, you may want to stretch every day or even twice a day.” 

How long should I stretch each day? 

For each muscle that you’re targeting with your stretching, it’s best to hold the tension for at least 60 seconds. Holding the stretch for longer periods of time allows you to increase blood flow to the area, warm up/cool down the muscles, and improve your overall range of motion.  

Should I stretch before bed? 

It’s definitely not a bad idea. HSS says that stretching before bed “can improve blood flow and relieve muscle tension — both of which aid in muscle recovery and sleep quality [3]. The more you can get your body to relax before sleep, the more effective your sleep will be.” 


When it comes to yoga vs stretching for flexibility, both routines can add something to your workout regimen. Yoga is great for both physical and mental health, and yes, it can also help improve your flexibility.  

But if you’ve decided that yoga isn’t for you, general stretching is a great alternative for increasing flexibility. Even if you choose to practice yoga regularly, always remember to stress before and after your workouts to reduce the risk of injury 






Jo Taylor

Jo Taylor

Hi, I’m Jo. I love sunrise swims, cold water immersion and cats. I have been dedicated to strength training for the past 14 years. I became a qualified Personal Trainer in 2020, and am passionate about helping my clients get stronger. Visit Jo Taylors Website