20 Minute Beginner Yoga Workout For Flexibility

This yoga workout for flexibility will help you get flexible, relieve aches and pains, and so much more! The best part is… It can be done entirely from home!

If you’re anything like us, you were born with the flexibility of large wooden fence post.  This is one of the many reasons people take up yoga in the first place… 

With a rad flexibility workout like this one, you’ll naturally experience improvement with consistent practice!

This beginner yoga routine increases energy levels and is great in the morning or anytime the body is feeling fatigued, stressed, or depressed (See: Basically all the time)…

It is specifically designed to help relieve back pain and improve flexibility.

Who is the workout for?

  • Complete beginners looking for a good yoga workout
  • People looking to improve their flexibility
  • People looking to burn fat with their yoga practice 

Try to hold each pose for 30 seconds.  For two-sided poses (those that specifically work one side of the body – left or right), make sure to repeat the pose on the other side before moving on.

Try to cycle through all 12 poses 3 times to complete the workout!

 

 

20-Minute Yoga Workout for Flexibility

1. Upward Facing Dog

(Urdhvamukhasvanasana)

Begin with lying face down on the floor with your arms just above your hips and the tops of your feet on the floor.  Using your core strength and your arms, lift your knees, thighs, and hips off of the floor while pulling your chest outward.  Look straight ahead or slightly upward.

Hold for up to 30 seconds and release.

 

2. Downward Facing Dog

(Adho Mukha Svanasana)

Spread your palms out on your mat and lift your butt straight up in the air until your knees come off the ground and your legs are straight.  The key to this pose is keeping your back arched enough and your butt pointed out enough that your lower back is completely straight and not arched at all.

Hold this pose for 30 seconds to stretch your hamstrings and shoulders.

 

3. Revolved Chair Variation

(Parivrtta Utkatasana)

Begin in chair pose with your knees slightly bent (but still able to see your toes) and your back slightly arched.  Reach your right arm down to the outside of your left ankle or as low as you can reach.  Reach your left arm up to the ceiling, and try to keep your shoulders stacked.

Gaze upward, and gently try to lean upwards into the twist.  This will help you open up your chest and collarbone.

Hold for 30 seconds.  Perform on both sides.

 

 

 

4. Standing Half Forward Bend

(Ardha Uttanasana)

Begin standing with your feet shoulder-width apart.  Keep your arms shoulder length apart, and slowly reach down towards your toes.

The key point about this stretch is that your back must remain STRAIGHT, not bent. You will want to actually try to arch your back and push your butt up in order to keep straight because your back will want to bend the further down you go.

Hold for 30 seconds.

 

 

5. Camel Pose

(Ustrasana)

This is a great yoga pose to open up the chest and back!  One of the many benefits of yoga is that it helps to relieve back pain, and this pose is great for that!

Begin in the kneeling position with your arms at your sides.  Reach your right arm around to grab your right ankle. Arch your back and shift forward a bit before you reach around and grab your left ankle.  Make sure to keep your knees and legs hip distance apart. Lean into your pelvis and arch your back, even more, to open your chest further.

Hold for 30 seconds (or less if you feel that it is straining your back too much).

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