20 Minute Beginner Yoga Workout For Flexibility


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 rea​dy?

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:

  • Like a cat, start on all fours, putting hands underneath your shoulders, and knees hip distance apart. Toes tucked or not, you choose whatever is more comfortable for you.
  • As you do your next inhale, drop your belly, arch your back, and lift your chest while allowing your gaze to flow upwards. That is cow.
  • Now, on your next exhale, slowly begin to round your back, tuck your pelvis, and bring your gaze in towards your chest. This is a cat.
  • Take your time and try to sync your body and breath. Stay here for 15 seconds, switching positions on your slow inhale and exhale.
  • 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

  • Mount with your feet in line with the width of your shoulders.
  • Then, slowly, reach for your toes with your arms while looking straight ahead, with your knees and back straight.
  • Hold the position for 30 seconds before releasing.
  • 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.

  • Sit down on the floor with your face down. With your legs extended and feet inches apart. Your arms must be alongside the body.
  • Don’t forget to inhale and exhale.
  • Wither you want to look straight ahead or partially upward, you choose.
  • Hold the position for 30 seconds before releasing.
  • 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

  • Go back to neutral spine on all fours. Tuck your toes and push your hips up and back, straightening your legs and pushing your heels towards the ground
  • On the floor, ground your hands and spread your fingers wide. This will allow you to engage your arms, dropping your ears from your shoulders.
  • It is important to engage your core and pull your belly button up towards your spine. Make sure to send your hips up and back while sending your heels toward the ground.
  • You can”t touch the ground? That is okay. Instead, you can pedal them by bending one leg and straightening the other at a time.
  • 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.

  • On the ground sit with extended legs in front of you.
  • With each breath, bring your chest closer to your thighs and touch your toes. Go slow and work on stretching your upper body.
  • Hold the position for 30 seconds before releasing.
  • 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

  • Start with 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.
  • As you breath, try to reach your left foot. As you go slow, make sure to focus on stretching your upper body.
  • Hold the position for 30 seconds before releasing. Repeat on the other side.
  • Triangle pose

The triangle pose is a ground pose in yoga. It provides the shoulders, spine, torso, knees, hamstrings, hips, and ankles a good stretch.

  • Begin by slowly bringing your back foot (as pictured)to the floor as you hinge your body upward and straighten your left leg.
  • The left foot must be on an angle and grounded. Your both legs should be engaged and straight.
  • Slowly turn your body forward and bring your right hand to the inside of your right foot. If you find difficulty touching the ground, that’s fine. Instead, grab onto your ankle or shin.
  • When your right hand comes down, your left arm should go up to the air followed by your eyes looking in the same direction.
  • You can still use a block as it will help you reach a better alignment.
  • Camel Pose

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.

  • Start by kneeling with your arms on your side and your knees and legs hip-width apart.
  • Use your right arm to reach your right ankle
  • Then arch your back and go with your left arm to you left ankle. Lean into your pelvis.
  • Remain in the position for 30 seconds before releasing.
  • Pigeon pose

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.

  • Start off with the kneeling position.
  • Elevate your right knee, bow your leg, and have your right foot face your left knee.
  • Hold your upper body up and lift your hands while you stretch your left leg back.
  • Remain in this pose for 30 seconds before releasing. Repeat on the other side.
  • Warrior I

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.

  • Settle on your feet and move your right foot to the right apart from your left foot.
  • As you turn your body to the right, your left foot must be 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 while maintaining 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.
  • If you can’t keep your balance, use a chair as pictured.
  • Cobra

Cobra pose is perfect to stretch your back, neck and arms. It is also a great way to stretch and end your routine.

  • Start by slowly lowering yourself all the way down to the floor. Keep your hands where they are, tucked in towards your body
  • Completely ground your legs and the tops of your feet on the ground. Plant your forehead on the ground then on your next exhale lift your chest and abdomen off the ground.
  • Stay here and breathe for 15 seconds then release back to the floor.

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.

Hey there, I'm Helen, founder and editor in chief here at Perfect Shapes. After my best friend mistook my excessive weight gain for me being pregnant, I decided to take control of my life and get into shape. I'm on a mission to share my insider health tips with all of you.... Read More


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