So many people want to be flexible, but they are not aware that flexibility is a result rather than a prerequisite.
If you are not willing to undergo a training routine that will improve your flexibility of your body, you’ll never be able to get a result. People were not born flexible, but they worked so hard to be.
Scientifically speaking, Yoga has been proven as the best way to be flexible as it’s considered a safe method in terms of duration and the variety of stretches it offers which addresses major muscles, both known and unknown ones.
If you are willing to start your flexibility journey through yoga, you must start slow. You will definitely need to start a training that will go along your body’s level and ability.
Therefore, we made you a 20minutes Yoga workout that will help you gain a flexible body.
So are you ready?
Is Flexibility Important?
Cardio and strength training might be everyone's radar, but many ignore the fact that flexibility is a key component of the physical fitness world.
It arises when injuries and pain happens and it’s commonly used for that involving stretching tight muscles and focusing on putting stress on areas such as the joints.
Flexibility is not only good in terms of physical health, but also mental health.
The more you stretch, the more you feel good, the more you relieve stress by letting go of tension. Therefore, yoga is suitable for reducing stress and increasing the well being of your health.
How Yoga Increases Flexibility
Yoga is known for several benefits including increasing your body’s flexibility, strength, as well as focusing on your inner peace and clearing of your mind.
There various forms of yoga, each one of them works on making the body more flexible and strong.
It is important to note that Yoga is a form of a mindful practice where you connect your breath along with your body’s movement, forming a way of communication between the mind and body.
The latter can be challenged to go deeper into poses, creating a system of muscle memory by pulling some muscles, connective tissues and ligaments.
The practice of yoga can create the muscle memory through telling your body how capable you are of certain poses and that you can go further.
This process allows your body to go through every type of motion, though it might be hard sometimes, but stretching the muscles helps you to move deeper into the moves.
This routine is a way to test your body’s limits in order to increase its flexibility and a foundation to practice other styles of yoga.
20 minute beginner workout for flexibility
Many people will be starting yoga for a different reason, be it weight loss, flexibility or meditation. All you need to know that you have made a great step for your body’s health and that you are working towards a mindful body and mind
Our 20-minutes yoga routine is designed to help you start low, easily, and according to your rhythm.
This routine consists of 11 poses which you should try to hold for at least 15 seconds, with a repetition of the sequence two times for each side, with a rest of one minute between the sets and one minute rest at the end.
Though some of the poses may feel advanced for you. Always remember that you need to take it slow, do what feels right to you and your body.
If you can’t do a set, that is fine, you are welcome to skip it. What matters is that you are making a step to improve your flexibility and you are learning and growing.
Below, the poses for your 20 minutes yoga workout are:
Cat & Cow
Will start off with cat and cow position, which is great for a warm up for the spine and sensing the tight areas you have. It is a combination of two positions that will create a flow:
Standing half forward bend
Standing half forward bend, also known as Ardha Uttanasana, is simple as it sounds. A pose made to comfort your mind and to give your hamstring an amazing stretch
Upward Facing Dog
You might have heard of this pose before, but the upward facing dog is an amazing pose that targets your arms and back torso.
It is mainly to improve your upper body strength and stretch your spine and strengthen the wrists and arms.
Downward facing dog
Were you thinking we’d leave downward facing dog? Oh no! This pose is suitable for everything, literally everything, especially stretching hamstrings, calves and the legs backs
Seated forward bend
The seated forward bend is perfect for stretching the shoulders, spine, and hamstrings and is a good way to calm the mind.
Head-to-knee forward bend
Thead-to-knee forward bend, is a seated pose used in many yoga styles. This position allows you to strengthen your back while stretching the shoulder, hamstring, and spine
The triangle pose is a ground pose in yoga. It provides the shoulders, spine, torso, knees, hamstrings, hips, and ankles a good stretch.
Camel pose or Ustrasana is a yoga position that is designed to strengthen 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.
If you are looking to strengthen your back, groin and stretch your abdomen, tights and neck, The pigeon pose is the right one for you.
It provides your hip a good opening with every angle of the pose.
As the name indicates, this pose is depicting the spiritual warriors movements and requires strength and balance. It is perfect for flexibility as well as losing weight.
Cobra pose is perfect to stretch your back, neck and arms. It is also a great way to stretch and end your routine.
Once you practice this your routine you’ll feel a huge difference in your body and you’ll eventually want to try more stretching poses or even new yoga routines.
When you master this yoga routine, we highly recommend practicing this 12-week Yoga Burn Challenge for a more fun and challenging workout as well as a useful experience.