20-Minute Beginner Yoga Workout For Flexibility


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Let’s be honest, a lot of people including us want to be flexible and healthy but the thought of hard training stops us. Looking at all those training videos online we feel it is just not for us. Some workouts are like torture. Going so hard on your body means you will end up feeling tired and sore for the rest of the week.

Watching videos online you do have an idea of how the flexibility training works. Now, we are not talking about folding like a pretzel on your first day of workout.

Here, we are going to discuss easy yoga poses that help gain stability. The beginner yoga exercises are fun to try anywhere. They can help you become flexible over time. The key to flexibility is persistence in the exercise routine.

So, without further ado let’s get started.


1. Standing Half Forward Bend

Ardha Uttanasana also known as Standing half forward bend is a great way to flex your hamstrings. This bending pose is not only beneficial for the mind but it also gives you a nice stretch that can develop flexibility if practiced regularly.

How to do this pose:

Begin the pose by standing with your feet at shoulders length apart. Lower your torso and reach your feet with your arms. Look downward or straight ahead to align the body. The pose is only effective if practiced correctly. Breathe well and keep your spine and legs straight and perpendicular.

Stay in this position for around 30 seconds and then release slowly.


2. Seated Forward Bend

The Paschimottanasana also known as Seated Forward Bend is good for stretching the shoulders, hamstrings and spine. The stretch relaxes the minds and has calming effects on body and the subconscious mind.

How to do this pose:

Sit on a yoga mat and extend your legs in front of you. Inhale and exhale slowly and relax your body. Lower your torso and reach for your toes. Try to stick your upper body as close to your thighs as possible. Remember to go slowly and stretch the muscles well as you bring the chest closer to your thighs.

Hold the position for 30 seconds and breathe well, then let go of the pose slowly.

3. Head to Knee- Forward Bend

The forward bends the head and shoulders extending towards the feet. This seated yoga pose is used in a number of Yoga styles. Anciently known as Janu Sirsasana, the yoga pose stretches the shoulders, hamstrings and the spine. It can also relieve lower back aches and decreases joint pains.

How to do this pose:

Start the pose by sitting on a mat. Extend one leg forward and bend the other one such that the toes touch the inner sides of your thighs. Reach for your foot, slowly and focusing on stretching the body well.

Hold this position for 30 seconds and release slowly. Repeat the pose on the other leg too.


4. Upward facing Dog

The Upward Facing Dog, also known in Sanskrit as Urdhva Mukha Svanasana stretches the torso, and arms. The pose stretches and strengthens the spine and torso.

How to do this pose:

Start the pose by lying on the mat with your face down, place your hands on the floor and raise your torso. Engage your core muscles, and push through your palms. Your hips, thighs, and legs should be higher from the ground and all aligned. Straighten your arms and target the muscles of your abdomen to maintain the posture.

Look either upwards or straight in front of you. Hold this pose for approximately 30 seconds and then let go slowly. Remember to take deep breaths.


5. Downward Facing Dog

Adho Mukha Svanasana in Sanskrit refers to downward facing dog pose. The stretch revitalizes and stimulates the muscles in the upper and lower legs including the upper body and arms. This pose is great for building complete body’s strength because it stretches the lower and upper body at once.

How to do this pose:

Start the pose by sitting placing your palms on the mat. Spread out your fingers and place the hands flat on the ground wide apart. Raise your hips and thighs while inhaling and exhaling deep breaths.

Try to bring the lower and upper limbs as close as possible. Your butt should be pointed outwards and bend the tailbone to stretch. The upper body as well lower body should look like an acute angle.

Keep the posture for 30 seconds and let go of it slowly.


6. Extended Triangle Pose

The triangle pose is one of the foundations poses in yoga. The pose makes the lower limbs flexible and liberates aches in shoulders, spinal cord or legs and ankles. The stretch boosts the energy and relaxes the mind and body. The pose rejuvenates a holistic feeling that stays with you throughout the day.

How to do this pose:

Start with a standing position, before stepping one of your foot sideways to make the space between your feet around 4 feet.

Uncurl your arms to the side of your body and keep them parallel to the ground.

Keep your toes pointed inwards and distance between the feet at 4 feet.

Exhale air, and with one of your hand, reach for one your foot by bending your torso forward. If you feel reaching for the toes is harder that touch your knees.

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Hold this position for 30 seconds before you return to the standing pose. Also, repeat on the other side of your body.


7.Camel Pose

The camel pose is great when it comes to stretching the neck, torso, thighs, and ankles. The exercise pose can relieve neck and back pain. The pose aids in deeper backend stretch poses. The camel pose aligns the spine and releases shoulder aches.

How to do this pose:

Sit on the mat and place your hand on the sides. Inhale and raise your chest while your hand reaching for your feet below your rising torso. With both your arms, hold your ankles. Raise your chest to the highest point holding the ankles too. Arch the spinal cord and lean into the pelvis.

Breathe and relax, hold the position for 30 seconds and release.


8. Pigeon Pose

The pigeon pose is great for neck, thighs and abdomen. The pose also opens up the hips and as you squeeze the glutes, they work the muscles in your groin.

How to do this pose:

Initiate with the kneeling position. Slowly raise one of your knees, while bending your leg, and place your other foot in front of your raised knee. Breathe deeper as you embrace your upper body upwards and lift your hands while stretching your other leg backwards.

Hold this pigeon pose for approximately 30 seconds. Repeat on the other side.


9. Warrior 1

The warrior 1 pose, also known in Sanskrit as the Virabhadrasana it was designed to gain strength and sound body like a warrior. The spiritual practice represents the posture of a spiritual warrior. The pose requires steadiness and strength to maintain it.

How to do this pose:

Begin the exercise by standing with your feet apart then step one foot to the right so that it’s approximately four feet away from the other foot. Twist your body to the right side while keeping your left foot where it was, to create a, acute angle.

With your right foot reach downwards sinking in your knee. Keep your thigh parallel to the floor and the lower limb should be perpendicular to the ground. Uphold the other leg straight while kneeling this one.

Face forward or upwards, and raise your arms over your head.

Stay in the position for 30 seconds and then release.


10. Standing Backbend Pose

Anuvittasana also known as the standing backbend pose is great for core strength. It works your abs and helps build a strong and sturdy posture. The Standing backend pose also stretches the rest of your upper body including shoulders, arms and chest.

How to do the pose:

Begin yoga with a standing position. Elevate the upper limbs overhead as high as you can.

Start to stretch your arms backward. Arch you back in the backward kneeling direction. Stretch with your arms and torso bent as far as you can comfortably.

Hold the position for 30 seconds and then let go.


11. Upward plank pose

The upward plank is a regular plan in the opposite direction. You face upwards while the force is in your hands and arms. The wrists remain the pressure points.

How to do this pose:

Start by sitting with your legs extended to the front and your hands just underneath the shoulders.

Raise your body upwards till your body forms a straight and a little downward bent line. Doing so, engage your glute muscles and core to avoid extra pressure on the wrists and properly maintain the posture.

Again, hold for 30 seconds and let go slowly. Remember to take deep breaths throughout.

The yoga workout is different from any other workout. You feel rejuvenated and relaxed after yoga unlike other workouts where you end up feeling sore for a week at your first try. As a beginner, you can start with easy postures and build your way up gradually.

The yoga workouts, we have discussed, are for beginners and they will help strengthen your core, improve posture and decrease the risk of injuries. You will be able to feel calm and peaceful for the rest of the day!


Yoga Supplies You Might Need To Practice Yoga At Home


  • Yoga Mat – This one is kind of a must to support your body and properly perform each pose.
  • Yoga block – As a beginner, you may need extra support while holding the pose or a block to hold when you can’t reach the ground.
  • Blanket – A yoga blanket is significant for many poses, to balance your posture.
  • Yoga Strap – You may not be able to reach your foot in a forward fold; this is where you can hold a strap around your feet and not compromise the form.
  • Yoga Cushion– The cushion is for those poses, where you cannot stabilize your hips on the ground. Use a comfortable cushion to balance the hips.
  • Yoga Bolster– A bolster is a blanket with padding for relaxing your body when you practice meditation.

If you want to get into more yoga, a great way to start is to get your hands on a good program. Zoey Bray-Cotton’s “Yoga Burn” Program is a recommended program for beginners.

Its poses are quite simple and it has easy to understand steps. Like almost every other yoga program, you can use this one from home with just a mat and a little bit of your time. It includes three phases with videos that will explain every pose in detail.

Zoey Bray-Cotton’s “Yoga Burn” Program is also recommended if you’re looking to lose some weight. The poses included are styled to help women lose weight and be in perfect control of their bodies.

If you’re just starting out in the path of yoga, then I personally recommend this program. With it, you’ll know everything you need to know about yoga and all the basic poses. If this program doesn’t appeal to you then no other one will.

I’m sure that if you try out this program, you will also see yoga from a different perspective and quickly fall in love with it!

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beginner yoga poses for flexibility


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