Thrive/Strive

5 Minute Beginner Yoga Workout for Increasing Flexibility

Bend, Stretch, and Groan Your Way to Flexibility

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.

Session 1

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!

Session 2

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

Switch sides.

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.

All Set

And that’s it!

More Great Content on Thrive/Strive

Common Foods to Avoid on the Keto Diet: 140+ Foods That’ll Slow Your Fat Loss

“Is this keto-friendly?” “Can I eat this on keto?” Learn which foods to avoid on the keto diet to avoid slowing down your fat loss.

Low-Carb Foods To Avoid On The Keto Diet

Not all low-carb foods are created equal! In fact, some can even mess up your keto diet. This post explains which low-carb foods to avoid on the keto diet.

Kundalini Yoga: A Beginner’s Guide

Kundalini Yoga is a well-rounded practice that can greatly benefit your day-to-day life. This beginner's guide gives you the basics you need to get started.

Keratosis Pilaris: Causes and Treatment

Keratosis pilaris is a very common, harmless condition where small bumps appear on your skin. It is annoying, but there are things that may improve it.

How Do You Know If You Have Food Poisoning? Symptoms, Diagnosis and Treatment

Food poisoning is an illness caused by eating contaminated food. Learn what symptoms to look out for, and how to treat food poisoning.

7 Natural Ways To Lower Blood Pressure

You can lower your blood pressure without medication. Try these simple lifestyle changes to naturally lower your blood pressure.

Hatha Yoga for Beginners: 5 Basic Poses

Hatha yoga describes a kind of yoga where asanas are practiced. This post on Hatha yoga for beginners is a great introduction to the practice of yoga.

Pneumonia Symptoms, Causes, And How To Treat It

Pneumonia is an infection of the lungs that can cause mild to severe symptoms depending on the cause, your age, and your health. Learn the symptoms of pneumonia and how to treat (and avoid) it.

Meditation for Beginners: A Simple Guide To Get Started Today

Meditation can help you to become more peaceful, more focused, and less worried. If you're new to meditation - check out this post on meditation for beginners.

Breaking Sugar Addiction – How To Do It Safely

Hooked on sugar and don't know how to break free? Quitting sugar is hard - but it can be done. This post helps you with breaking the sugar addiction.

Help! I Have Green Poop!

Seeing green poop can be quite alarming. But don't fear - there is often a very normal reason for your stool turning green.

3 Best Essential Oils For Weight Loss (And How To Use Them)

Essential oils are not a miracle cure, but they do have health benefits. This post explains how to use essentials oils for weight loss.

A Simple Guide to Exercising While on the Keto Diet

Are you doing keto and also want to exercise?

Keto Alcohol Recipes: 7 Drinks Safe for the Ketogenic Diet

If you're looking to drink on a ketogenic diet, look no further. Here are 7 keto alcohol recipes that are going to keep you in ketosis while you're out having fun.

9 Common Keto Mistakes to Avoid

We are never perfect. Everyone makes mistakes, especially starting a new diet like the ketogenic diet. Here are 9 common keto mistakes and how you can avoid them.

11 Keto Fat Bomb Recipes You Need Right Now

Reaching your daily macros on a ketogenic diet can sometimes be hard. Here are 11 keto fat bombs that will help you reach them.

13 Keto Crockpot Recipes You Need In Your Life Now

If you aren't convinced about the ketogenic diet yet, here are 13 keto crockpot recipes that you need to try right now.

Keto Desserts: 13 Simple No Bake Ketogenic Diet Desserts

Looking for some delicious keto desserts? These 13 keto desserts will keep you in ketosis and losing weight.

17 Keto Recipes That’ll Make You Forget You’re On a Diet

I'm always looking for more delicious keto recipes and these are 17 new ones that I'll have to try and make. I love the ketogenic diet! #Keto #KetoRecipes #KetogenicDiet

7 Benefits of a Keto Diet That You’ll Want in Your Life

Thinking about trying the ketogenic diet? You might be wondering what the benefits of keto are. This post goes over the many benefits of keto.