20 Minute Beginner Yoga Workout For Flexibility

4. Standing Half Forward Bend

(Ardha Uttanasana)

Begin standing with your feet shoulder-width apart.  Keep your arms shoulder length apart, and slowly reach down towards your toes.

The key point about this stretch is that your back must remain STRAIGHT, not bent. You will want to actually try to arch your back and push your butt up in order to keep straight, because your back will want to bend the further down you go.

Hold for 30 seconds.

 

5. Camel Pose

(Ustrasana)

This is a great yoga pose to open up the chest and back!  One of the many benefits of yoga is that it helps to relieve back pain, and this pose is great for that!

Begin in the kneeling position with your arms at your sides.  Reach your right arm around to grab your right ankle. Arch your back and shift forward a bit before you reach around and grab your left ankle.  Make sure to keep your knees and legs hip distance apart. Lean into your pelvis and arch your back even more to open your chest further.

Hold for 30 seconds (or less if you feel that it is straining your back too much)

 

6. Head-to-Knee Forward Bend

(Janu Sirsasana)

Stretch your left leg forward in front of you while keeping your right leg bent with your right foot touching the inside of your left thigh.  As you exhale, try to walk your hands out a little further every breath. Don’t just concentration on leaning over, and also focus of lengthening your upper body outward.

Hold for 30 seconds.  Perform on both sides.

 

7. Extended Triangle Pose

(Utthita Trikonasana)

Step your right foot so that your feet are 3 ½ – 4 feet apart, and reach your arms straight out to the sides so that they are parallel to the floor. Point your right toes out towards the right while leaving your left toes pointed forward.  Exhale as you reach your right hand down to your right ankle or the floor while keeping your left arm straight. Let your gaze rise up towards the ceiling.

If you aren’t flexible enough to reach to the floor, you can modify this pose to reach to your right shin or knee instead.  Another option is to use a yoga block.

Hold for 30 seconds.  Perform on both sides.

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