Increasing your flexibility helps to relieve body aches and improves posture. This beginner yoga workout for flexibility will improve your flexibility in no time! 15 Minute Beginner Yoga Workout For Flexibility | These are the best beginner yoga poses to help you improve flexibility, relieve strain, back pain, and improve range of motion! #yoga #yogaforflexibility #yogaworkout

15 Minute Beginner Yoga Workout For Flexibility

This post may contain affiliate links. Please read our disclosure for more info.

It’s easy to lose flexibility as we age. And, the stiffness can be a problem for some of us. However, with consistent practice, yoga workout for flexibility can help you improve or regain your flexibility in no time!

Yoga workout doesn’t just help you get flexible, but it also helps relieve aches and pains, tone your muscles and so much more!

Not sure if this workout is for you?

  • If you’re looking to improve your flexibility
  • If you’re a beginner and want to learn yoga
  • If you want to tone your body

Then this workout is just what you’re looking for!

This yoga workout for flexibility that you’re about to learn can be done anywhere, even at home! It will certainly increase your flexibility and relieve stress and fatigue.

15-Minute Yoga Workout for Flexibility

In this workout, you will hold each pose for 30 seconds. After you have completed all the poses, rest for 1 minute. Then, repeat the workout all over again.

Don’t let the 30 seconds be a limit to you. You can stay in any of the stretches for longer if it feels good.

Upward Facing Dog (Urdhva Mukha Svanasana)

Young woman doing upward facing dog exercise - yoga poses for flexibility

Start off by lying down on the floor. Stretch your legs back with the tops of your feet on the floor. Lie prone on the floor. Bend your elbows and spread your palms on the floor beside your waist.

Press your hands firmly into the floor and push yourself forward along the floor.

Straighten your arms and lift your torso up at the same time. Then, slowly lift your thighs away a few inches off the floor.

Firm your shoulder blades against the back. You may look straight or slightly tip your head back a little bit.

Hold this pose for 30 seconds.

Downward Facing Dog (Adho Mukha Svanasana)

Beautiful sporty fit yogi girl practice downward facing dog - yoga poses for flexibility

Begin with the tabletop position. Lift your butt and knees away from the floor until your legs are straight. Straighten your knees but make sure not to lock your knees. Heels are slightly lifted away from the floor.

Firm your shoulder blades and arch your back. Keep your head between the upper arms. Feel the stretch in your hamstrings and shoulders.

Hold this pose for 30 seconds.

Bow Pose (Dhanurasana)

Yoga pose dhanurasana bow pose - yoga poses for flexibility

It is called the bow pose because it looks like an archer’s bow. The torso and thighs represent the body of the bow while the arms and legs represent the string of the bow.

Begin with lying on your belly. Bend your knees to bring your heels as close as you can to your butt. Reach back with your hands to hold your ankles, not the tops of your feet. Make sure knees are not wider than the width of your hips.

Inhale and lift your thighs away from the floor. This will force your upper torso and head away from the floor too. Keep your back muscles soft. Continue lifting the heels and thighs higher to feel a deeper stretch.

Keep your gaze forward and be sure not to stop breathing.

Hold this pose for 30 seconds.

Plough Pose (Halasana)

Young attractive woman stretching in Halasana pose - Yoga Workout For Flexibility

The Plough pose stretches your lower back and neck which is great for relieving tensions caused by sitting down at work all day.

Begin with lying down on your back with your arms stretched on the sides of your upper body. Slowly lift your legs and bring your feet above and past your head.

Then, lift your back away from the floor to move your feet further away from your head. At the same time, support your upper back with your hands. Make sure to keep your arms close to the shoulder blades.

Hold this pose for 30 seconds.

Garland Pose (Malasana)

Young woman doing Garland Pose - hip opening yoga poses

If you can squat comfortably, you are in the tiny minority – congratulations! If not, it’s normal. That’s because a lifetime of sitting in chairs has weakened your natural ability to squat. Just like small children can squat easily, you could too when you were young.

Begin with squatting with your feet as close together as possible. Keep your heels on the floor if you can, otherwise, you can support them on a folded mat.

Spread your thighs wider than your torso and lean your body forward gently. Bring your elbow to the insides of your knees and take your hands into Anjali Mudra (Salutation Seal). Use your elbow to gently push your knees apart.

Hold this pose for 30 seconds.

Standing Half Forward Bend (Ardha Uttanasana)

Sporty attractive young woman Doing Ardha Uttanasana pose - Yoga Workout For Flexibility

Start off with your feet shoulder-width apart. With your arms shoulder-width apart, gently reach down towards your toes.

Arch your back and keep it straight, not bent. As you go further down, your back will want to bend. So, in order to keep your back straight, you have to arch your back and push your butt up at all times.

If you cannot touch the floor with your knees straight, you can use a yoga block to support your hands.

Hold this pose for 30 seconds.

Camel Pose (Ustrasana)

Young attractive woman in Ustrasana pose, studio background - Yoga Workout For Flexibility

The camel pose stretches the entire front of the body, strengthens the back and improves posture.

Enter the kneeling position with your knees hip-width apart. Begin by reaching your right arm to your right ankle and grab it. Then, arch your back while shifting forward a little bit for balance. Grab your left ankle with your left hand.

To feel a deeper stretch, you can arch your back even more and lean into your pelvis. By doing so, you will feel your chest opens up further.

Hold this pose for 30 seconds or however long you want.

Head-to-Knee Forward Bend (Janu Sirsasana)

Yoga Head-to-Knee Forward Bend - Janu Sirsasana - yoga poses for flexibility

Have your left leg stretched forward in front of you and rest your right foot sole against your inner left thigh.

Exhale and slowly descend. As you descend, extend forward from the groins, not the hips. Make sure the lower belly touches the thighs first and the head last.

Do not hunch the back or shorten the front torso, instead always focus on lengthening your upper body outwards.

Hold this pose for 30 seconds. Perform on both sides.

Extended Triangle Pose (Utthita Trikonasana)

Sporty beautiful young woman doing Trikonasana - Yoga Workout For Flexibility

Begin with your feet 3 ½ to 4 feet apart. Extend your arms out to the side and parallel to the floor. Point your left foot forward while your right foot to the right. Both heels should be aligned.

Exhale and reach for your right ankle with your right hand. Slowly bend from the hip joint, not the waist. Keep both of your arms straight and your head in a relaxed position or turn to the left.

For those who aren’t flexible enough to reach the ankle, you can reach your knee instead or use a yoga block.

Hold this pose for 30 seconds. Perform on both sides.

Pigeon Pose (Eka Pada Rajakapotasana)

Young woman doing Single Pigeon exercise - Yoga Workout For Flexibility

Start in a kneeling position. Gently lift up your left knee and place your left foot in front of your right knee.

Slide your right leg back behind you and point your toes.

If you want to challenge yourself, you can lengthen your spine, walk your hands forward and gently lower your chest towards your left knee. You can rest your arms and head on the floor.

Hold for 30 seconds. Repeat on both sides.

Standing Back Bend (Anuvittasana)

Standing Backward Bend (Ardha Chakrasana) Yoga Workout For Flexibility

Begin by standing with your feet hip-distance apart. Keep your tailbone tucked under, belly drawn in, and chest forward.

Extend your arms towards the ceiling. Slowly arch your back while your arms reaching backward. You can keep your neck in line with your spine or drop your head back.

Don’t overstretch, only go as far as you’re comfortable.

Hold this pose for 30 seconds.

Seated Forward Bend (Paschimothanasana)

Yoga seated forward bending pose - yoga poses for flexibility

Sit on the floor with your legs straight in front of you. Press actively through your heels.

Inhale and lean forward from the hip joints, not the waist. If possible, try reaching the sides of the feet with your hands, touching the soles. Otherwise, loop a yoga strap or a towel around the foot soles, and hold it firmly.

Don’t hunch your body. Instead, focus on lengthening your upper body when you lean forward.

Hold this pose for 30 seconds.

Flexibility Requires Practice

You may find yourself having a hard time doing some of the moves. And, that’s okay.

Flexibility isn’t something you can just get it on day one. You need to practice diligently, and slowly, your body will adapt.

Yoga also isn’t just all about flexibility, it also has many benefits such as losing weight, toning the body and relieving stress.

So, to see all of these results, you have to be consistent with your yoga workout!

If this is too easy for you, you can always challenge yourself by adding other yoga poses into your yoga workout. This will definitely spice things up as well!

Let us know if we miss out any yoga poses for flexibility in the comment section below! We would love to hear from you!

Did you enjoy reading this post? If you did, please take a second to share it with your friends. Sharing is caring!

Share on Pinterest
No Comments

Post A Comment