20 Minute Beginner Yoga Workout For Flexibility

Yoga workout for flexibility! 20-minute yoga for flexibility routine is designed to stretch a little bit of everything with basic yoga poses and longer holding full-body yoga stretches

The best beginner yoga poses to help you improve flexibility, relieve aches, back pain, & have you feeling like a new you!

People who want to have a flexible body must be aware that they should be willing to bend their body to get it. But whenever you look into a yoga video you would find that the postures are difficult and you would have been demotivated.

But the following yoga poses for beginners are quite easy and regular practice would you’re your body to be more flexible. Let us now start the 20 minutes yoga workout.

20 Minute Beginner Yoga Workout For Flexibility

1. Ardha Uttanasana

This asana is called standing half forward bend. As the name suggests, we should bend half of our body in front of us as a form of stretching. It stretches your hamstrings and gives you peace of mind.

The steps to be followed are as follows:

1. Stand with your feet at a distance of your shoulders.
2. Now, bend your body and reach for your toes. You can either keep your head upwards or downwards.
3. You must make sure that your knees and back are straight.
4. Stay in this position for around 30 seconds and relax your body.

2. Paschimottanasana

This asana is also called a Seated forward bend. This asana stretches the shoulders, hamstrings, spine and it also calms down your mind.

The procedure is as follows:

1. Sit on the floor and extend your legs in front of you.
2. Now, bring your chest near your thighs by bending your body. Reach your toes with your hands. This would make your whole body stretch and you can feel it.
3. Stay in this position for 30 seconds and relax.

3. Janu Sirsasana

This asana is also called as Head to Knee forward bend. This pose is normally used in many yoga styles. This position stretches your shoulders, spine, and hamstring. It also strengthens your back.

The procedure to do this asana is as follows:

1. Sit down with your legs spread forward. Bend your right leg so that they meet the inner thigh of the left leg.
2. Now, bend your whole body and reach the left stretched foot with both of your arms.
3. Stay in this position for 30 secs and relax.

4. Urdhva Mukha Svanasana

This asana is also known as Upward facing dog. This strengthens your arms and torso region. This asana aims to build your upper body and elongates the spine and torso regions. It also makes your arms and wrists strong.

The procedure to do this asana are as follows:

1. Lie on the mat facing downwards. Spread your feet some distance apart and keep your hands at your sides.
2. When you inhale, lift your legs, hips, and thighs off the mat. Lift the torso and push your chest in the outward direction.
3. You can either keep your head straight or upwards.
4. Stay in this position for 30 seconds and relax.

5. Adho Mukha Svanasana

This asana has another name, Downward facing dog. This asana stretches your whole body from the lower portion of your body through your torso to the upper limbs.

The procedure followed is as follows:

1. Keep your hands and knees on the floor as the table pose.
2. Lift your knees upwards so that your hip reaches the ceiling.
3. Push your heel to the floor and hold the weight by your arms.
4. You must make sure that your hip is pointed and your lower back is straight.
5. Stay in this position for 30 seconds and relax.

6. Extended Triangle Pose

The triangle pose gives a stretch to the hips, hamstrings, torso, spine, and shoulders of the body. It also strengthens the knees and thighs. The steps to perform the triangle pose are as follows:

1. Stand in a straight posture.
2. Keep your legs apart, for around 4 feet.
3. Inhale and bend your whole body such that your hands reach the ground. Hold your head down.
4. Now exhale and release one of your hands to reach the ceiling. Now your head must be turned towards the ceiling.
5. Be in this pose for 30 seconds and then switch sides and do the same procedure.

7. Ustrasana

This asana is also called as camel pose. This stretches your spine, arms, and shoulders. It also emphasizes your ankles, thighs, torso and neck regions.

When you are prepared enough to do difficult backbend exercises, then this asana can be done as a preparatory pose. The following are the steps to be followed:

1. Kneel over the mat and keep your body straight.
2. Your knees should be ahead or hip-distance apart.
3. Now bend your shoulders slightly outwards and reach the ankles off your legs.
4. Make sure that your spine doesn’t bend and your hip is stretched outwards.
5. Be in this position for 30 seconds and release yourself.

8. Pigeon Pose

This pose is very good for your neck, thighs, ankles, and other joints. This is very good for your hip since it stretches the hip very much. The steps involved are as follows:

1. Kneel over the mat.
2. Stretch your right leg back so that your knees touch the mat. Bring your left leg to the front and bend it to the right in front of your body.
3. Keep your spine and hip region straight.
4. Lift your hands towards the ceiling over your head.
5. Hold in this position for 30 seconds. Switch sides and repeat.

9. Virabhadrasana I

This yoga posture is also called as Warrior I. It requires immense balance and strength.

It improves the flexibility of the body and helps you lose weight. The procedure to follow has the following steps:

1. Stand on your feet with your legs head width apart.
2. Take your right leg and bend it in front of you so that your leg makes 90 degrees to the ground.
3. Being your left leg to your back by stretching it to the maximum level.
4. Keep your spine straight and pull your hands towards the ceiling straight above your head.
5. Be in this pose for 30 seconds.
6. Switch the legs and perform the same procedure.

10. Anuvittasana

This pose is called a backward bend. This stretches your upper body and arms. The procedure has the following steps:

1. Stand with your feet head distance apart.
2. Bring both of your hands over your head and clasp them together.
3. Now bend your upper body backward along with your stretched hands.
4. This elongates your chest and abs muscles.
5. Be in this pose for 30 seconds and return to the original position.

11. Upward Plank Pose

This upward plank pose is very good for your abs muscles. They strengthen your thighs too. The procedure is as follows:

1. Stand with your feet hip-distance apart.
2. Bend your whole body back over the mat and hold the weight of your body in your palms at the back.
3. Make sure that your hip and knee portions do not bend.
4. Hold your head high. Be in this pose for 30 seconds and relax.

If you do all these poses, you will get extreme flexibility in your body which is a good thing.