20 Minute Beginner Yoga Workout For Flexibility

Yoga Workout For Flexibility
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Many want to be flexible, but only a few are willing to undergo training to enhance the flexibility of their body. Why? Well, just look at some of the training videos online, featuring movements that look painful just as they feel torturous. Because of this, you must have brushed off the idea of flexibility training just like many did.

Don’t worry if you have the flexibility of a log; this 20-minute yoga workout, when done regularly, is the sure thing to step up your level in becoming more flexible!

Let’s start!

1. Standing Half Forward Bend

Standing half forward bend is just like how it sounds. Also known as Ardha Uttanasana, this position not only comforts your mind but also gives your hamstring a wonderful stretch.

To do this pose, follow the following steps:

  • Stand with your feet apart the width of your shoulders.
  • Slowly reach for your toes with your arms. Look straight ahead or downward.
  • To be effective, remember to keep your knees and back straight.
  • Hold the position for 30 seconds before releasing.

2. Seated Forward Bend

Also called Paschimottanasana, the seated forward bend stretches the shoulders, spine, and hamstrings and is a good way to calm the mind.

Here’s how:

  • Sit with your legs extended in front of you.
  • With every breath, start to bring your chest closer to your thighs and reach your toes. Go slow and focus on stretching your upper body.
  • Hold the position for 30 seconds before releasing.

3. Head-to-knee Forward Bend

Janu Sirsasana, the Sanskrit name for head-to-knee forward bend, is a seated pose used in many yoga styles. With this position, you can strengthen your back while stretching the shoulder, hamstring, and spine.

Here’s how to do the head-to-knee pose:

  • Begin in the seating position with your left leg stretched forward in front and your right leg bent with the toes in contact with the left thigh’s inner side.
  • With every breath, start to reach your left foot. Go slow and focus on stretching your upper body.
  • Hold the position for 30 seconds before releasing. Repeat on the other side.

4. Upward-facing Dog

Also known as Urdhva Mukha Svanasana in Sanskrit, the upward facing dog is a yoga posture that targets your back torso, and arms. This pose is very common in yoga and is aimed to improve upper body strength and stretch and lengthen your spine and torso. It strengthens the arms and wrists.

Here’s how to do the upward facing dog:

  • Lie on the floor with your face down. Extend your legs and spread your feet inches apart, with the tops on the mat or floor. Your arms should be alongside the body just above the hips.
  • Inhale and begin to use your core strength and hands to lift your legs, thighs, and hips off the ground until your arms are straightened. Lift your torso and pull your chest outward.
  • You can opt to look straight ahead or partially upward.
  • Hold the position for 30 seconds before releasing.

5. Downward-facing Dog

Another common yoga position, the downward-facing dog or Adho Mukha Svanasana provides the body a holistic, revitalizing stretch from the lower limbs all the way to the torso, back, and the upper limb. The pose also helps build the strength of both your upper and lower body.

Here’s how to do this pose:

  • Start with your hands and knees on the floor. Spread your palms out.
  • Slowly raise your butt until your legs are straightened.
  • Make sure to keep your butt as pointed as possible and your lower back completely straight to get the most out of this pose.
  • Hold the position for 30 seconds before releasing.

6. Extended Triangle Pose

The triangle pose is a foundation pose in yoga. It is great for providing the shoulders, torso, spine, hips, hamstring, knees, and ankles a good stretch, as well as for strengthening the ankles, knees, and thighs.

Here’s how to perform it:

  • Begin with the standing pose, then step your right foot to make the distance between your feet approximately four feet.
  • Straighten your arms out on the side to make them parallel to the ground.
  • Keep your left toes pointed in front but point your right toes out to the right.
  • Exhale, and with your right hand, slowly reach for your right ankle or the ground. You can opt to reach your knee if reaching further down is a little hard.
  • Hold the position for 30 seconds before releasing. Repeat on the other side.

7. Camel Pose

Ustrasana or camel pose is a yoga position that strengthens your back and relieves back pain and stretches the neck, torso, thighs, and ankles. It is usually used as a preparatory stretch for deeper backbends.

Do the camel pose as follows:

  • Begin by kneeling with your arms on your side and your knees and legs hip-width apart.
  • With your right arm, slowly reach your right ankle.
  • Arch your back, and grasp your left ankle with your left arm. Lean into your pelvis.
  • Hold the position for 30 seconds before releasing.

8. Pigeon Pose

The pigeon pose strengthens your groin and back and stretches your neck, abdomen, and thighs. It is known to be a hip opener as every angle of the pose provides your hips a good work.

To do the pigeon pose, follow the steps below:

  • Start with the kneeling position.
  • Raise your right knee, bend your leg, and position your right foot in front of your left knee.
  • Hold your upper body up and lift your hands while you stretch your left leg back.
  • Hold the position for 30 seconds before releasing. Repeat on the other side.

9. Warrior I

Virabhadrasana I is a yoga pose that depicts the movements of spiritual warriors and requires balance and strength. Not only is it good for improving flexibility, but it also is a great way to lose weight.

Here’s how to do the pose:

  • Stand with your feet and step your right foot to the right so that it’s approximately four feet away from the other. Turn your body to the right while keeping your left foot at 45 degrees.
  • Reach further with your right foot and sink into your knee to form a 90-degree angle with your thigh parallel to the floor. Maintain a straight left leg.
  • With you facing forward or partially up, raise your arms overhead.

Hold the position for 30 seconds before releasing. Repeat on the other side.

10. Standing Backbend

Anuvittasana or standing backbend opens your chest and stretches the upper, front body and shoulders.

Here’s how to do the pose:

  • Begin with the standing position. Raise your arms toward the ceiling.
  • Slowly stretch your arms backward as you arch your back. Reach as far as you comfortably can.
  • Hold the position for 30 seconds before releasing.

11. Upward Plank Pose

Nothing complicated, just a plank that’s been reversed. Although a common pose, the upward plank pose is an excellent way to enhance flexibility and strengthen your arms, wrists, and legs.

To do this pose:

  • Sit with your legs out to the front and your hands just beneath your shoulders.
  • With your core and glutes strength, raise your body up until your body forms a straight, slanted line.
  • Hold the position for 30 seconds before releasing.

The thing about flexibility is it isn’t just about being able to reach for different parts of the body with ease. Especially if you’re a fitness enthusiast, being flexible can have a myriad of benefits. It significantly decreases the risk of injury, improves your range of motion, and therefore reduces the possibility of muscle soreness after a workout.

So, be ready to do these workouts and find out how they can make you feel calm and flexible at the same time!

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