There are a lot of benefits of doing yoga but one of the most obvious ones is that it helps to increase your flexibility.
Unfortunately, this is also one of the things that turn people away from giving yoga a shot. They think that you need to be made of rubber to even get started and that isn’t true.
While you won’t be able to dive right in and bend your legs behind your head, you need to start somewhere.
5 Minute Beginner Yoga Workout for Flexibility
This beginner workout covers some yoga poses that will be shown by someone that has almost full flexibility in their body.
That doesn’t mean you can’t do them but don’t stretch yourself so far that you snap something. You will feel some discomfort since these muscles haven’t been stretched in this way but if you continue this routine you’ll find that every day you get a little bit more flexible.
I’ve included two different sessions of exercises for you so you can mix things up and alternate days.
1. Big Toe Pose – 40 seconds
Stand shoulder width apart. Keep legs straight. Inhale and bend from the hip and touch the floor if possible. As you exhale bring your torso towards your knees aiming to place your hands under your feet. Avoid hunching the back. Hold this position breathing normally and stretching your hamstrings with each exhalation.
2. Bound Angle Pose – 40 seconds
Sit down and bring the soles of your feet together. Bring your feet as close to your pelvis as possible whilst keeping a straight back. Hold both feet or ankles. Let your knees relax to the floor but don’t force them down. Sit with a straight back and keep arms and shoulders instead.
3. Chair Pose – 40 seconds
Stand with feet together and bring hands together stretched above head. Bend knees until the kneecaps are in line with your big toe. Bend your torso and arms forward slightly but keep the back straight.
4. Extended Side Angle Left – 40 seconds
From a standing position step your left leg out to the side and turn your foot out by 90 degrees. Bring your right arm above your head, then bend your left knee and drop your left arm down to touch your leg, ankle or floor. Keep your gaze directed at your right hand.
5. Extended Side Angle Right – 40 seconds
Same as above but to the other side!
1. Cobra Pose – 40 seconds
Lie face down, with feet together and toes pointing away from you, bring hands to either side of your lower ribs. Straighten your arms and lift your head and chest off the floor tilting your head back.
2. Dolphin – 40 seconds
Kneel on the floor. Place your forearms on the floor in front of you with your fingers interlocked. Extend your legs behind you whilst pulling your pelvis towards the ceiling. Keeping your back straight create a V shape between your back and legs. Keep your head held just off the floor.
3. Extended Triangle Left – 40 seconds
From a standing position step your left leg out to the left. Life both arms so they are parallel to the floor and turn your left foot out so that it is 90 degrees to your right foot. Bend at the hips (not the waist) to the left so that your hand comes down towards the floor at your ankle. Keep your arms in line with your shoulders. Keep your arms in line with your shoulders, your torso in line with your left leg and your gaze towards your right hand.
4. Extended Triangle Right – 40 seconds
5. Dolphin Plank – 40 seconds
Kneeling down, place your forearms on the floor in front of your with fingertips touching. Straighten your legs out behind you so they are resting on your toes. Keep the back and neck straight and parallel to the floor.
And that’s it!