20 Minute Beginner Yoga Workout For Flexibility

Many people wish to be flexible, but only a few are willing to invest in training to improve their body's flexibility. Why? Take a look at some of the training videos available online, which have exercises that are uncomfortable as well as unpleasant. As a result, you, like many others, may have dismissed the idea of flexibility exercise.

Don't worry if you have the flexibility of a log; if you practice this 20-minute yoga routine on a daily basis, you'll be on your way to getting more flexible!

20 Minute Beginner Yoga Workout For Flexibility

Let's get started!

1. Standing Half Forward Bend

Standing in a half-forward bend is exactly what it sounds like. This position, also known as Ardha Uttanasana, not only relaxes your mind but also stretches your hamstrings.

To perform this position, follow these steps:

1. Standing with your feet shoulder-width apart,
2. With your arms, slowly reach for your toes. Look directly ahead or below.
3. Remember to maintain your knees and back straight to be effective.
4. Before releasing, hold the position for 30 seconds.

2. Seated Forward Bend

The seated forward bend, also known as Paschimottanasana, stretches the shoulders, spine, and hamstrings while also calming the mind.

Here's how to do it:

1. Sit with your legs stretched out in front of you.
2. Begin to bring your chest closer to your thighs and your toes with each inhalation. Slow down and concentrate on stretching your upper body.
3. Before releasing, hold the position for 30 seconds.

3. Head-to-knee Forward Bend

Janu Sirsasana, or head-to-knee forward bend in Sanskrit, is a sitting pose seen in several yoga systems. You can strengthen your back while extending your shoulder, hamstrings, and spine in this pose.

The head-to-knee position is performed as follows:

1. Begin in a seated position with your left leg stretched forward in front and your right leg bent with your toes in contact with the inside side of your left thigh.
2. Begin to reach your left foot with each inhalation. Slow down and concentrate on stretching your upper body.
3. Before releasing, hold the position for 30 seconds. Rep on the opposite side.

4. Upward-facing Dog

The upward facing dog, also known as Urdhva Mukha Svanasana in Sanskrit, is a yoga posture that works your back, torso, and arms. This yoga stance is quite prevalent and is intended to enhance upper body strength as well as stretch and lengthen your spine and torso. It helps to strengthen the arms and wrists.

The upward facing dog is performed as follows:

1. Lie down on the floor, face down. Extend your legs and spread your feet inches apart on the mat or floor, with the tops of your feet on the mat or floor. Your arms should be parallel to the ground, right above your hips.
2. Inhale and continue to lift your legs, thighs, and hips off the ground using your core strength and hands until your arms are straight. Pull your chest outward and lift your torso.
3. You have the option of looking straight ahead or slightly upward.
4. Before releasing, hold the position for 30 seconds.

5. Downward-facing Dog

Downward-facing dog, also known as Adho Mukha Svanasana, is another common yoga position that gives the body with a comprehensive, energizing stretch from the lower limbs all the way up to the torso, back, and upper limb. The pose also helps to strengthen your upper and lower body.

Here's how to strike this pose:

1. Begin by getting down on your hands and knees on the floor. Extend your palms.
2. Raise your buttocks slowly until your legs are straight.
3. To get the most out of this stance, keep your buttocks as pointed as possible and your lower back as straight as possible.
4. Before releasing, hold the position for 30 seconds.

6. Extended Triangle Pose

In yoga, the triangle posture is a basic pose. It is excellent for stretching the shoulders, torso, spine, hips, hamstrings, knees, and ankles as well as strengthening the ankles, knees, and thighs.

Here's how you do it:

1. Begin in a standing position, then step your right foot to create a four-foot space between your feet.
2. Straighten your arms out to the side, parallel to the ground.
3. Keep your left toes pointed forward, but your right toes pointed out to the right.
4. Exhale and reach for your right ankle or the ground with your right hand. If reaching lower down is difficult, you can reach your knee instead.
5. Before releasing, hold the position for 30 seconds. Rep on the opposite side.

7. Camel Pose

Ustrasana, also known as camel pose, is a yoga posture that strengthens the back and helps back discomfort while also stretching the neck, torso, thighs, and ankles. It is typically performed as a warm-up stretch before deeper backbends.

Carry out the camel position as follows:

1. Begin by kneeling, arms by your sides, knees and legs hip-width apart.
2. Slowly reach your right ankle with your right arm.
3. Arc your back and use your left arm to grab your left ankle. Lean into your pelvic floor.
4. Before releasing, hold the position for 30 seconds.

8. Pigeon Pose

The pigeon posture extends your neck, tummy, and thighs while strengthening your groin and back. It is known as a hip opener since every aspect of the pose works your hips.

Follow the steps below to perform the pigeon pose:

1. Begin with a kneeling position.
2. Raise your right knee, bend your leg, and place your right foot directly in front of your left knee.
3. Lift your hands and lift your upper body as you extend your left leg back.
4. Before releasing, hold the position for 30 seconds. Rep on the opposite side.

9. Warrior I

Virabhadrasana I is a yoga stance that involves balance and strength and portrays the movements of spiritual warriors. It is not only useful for improving flexibility, but it is also a terrific way to lose weight.

Here's how to strike the pose:

1. Stand on your feet and step your right foot to the right, about four feet away from the other. Turn your body to the right, keeping your left foot at a 45-degree angle.
2. Reach your right foot further and sink into your knee to establish a 90-degree angle with your thigh parallel to the floor. Keep your left leg straight.
3. Raise your arms overhead while facing forward or halfway up.
4. Before releasing, hold the position for 30 seconds. Rep on the opposite side.

10. Standing Backbend

Anuvittasana, or standing backbend, opens the chest and stretches the upper, front, and back bodies as well as the shoulders.

Here's how to strike the pose:

1. Start from a standing position. Raise your arms up to the sky.
2. As you arch your back, slowly stretch your arms backward. Reach as far as you can comfortably.
3. Before releasing, hold the position for 30 seconds.

11. Upward Plank Pose

Nothing complicated here, just a board that has been turned around. Although it is a common pose, the upward plank is a fantastic technique to strengthen your arms, wrists, and legs while also increasing flexibility.

To perform this position, follow these steps:

1. Sit with your legs out in front of you and your hands just below your shoulders.
2. Raise your body up using your core and gluteal power until your body forms a straight, slanted line.
3. Before releasing, hold the position for 30 seconds.
4. The issue about flexibility is that it is more than just being able to reach for various portions of the body with ease.
5. Being flexible can have numerous advantages, particularly if you are a fitness enthusiast. It lessens your chance of injury, enhances your range of motion, and so reduces the possibility of muscular soreness after an exercise.

So, get ready to undertake these workouts and discover how they may make you feel both peaceful and flexible!

You may be familiar with yoga as a mind-body workout that develops flexibility and strength. There must be more to it! Yoga is an excellent kind of exercise that also aids in weight loss.

Yoga can help you lose fat, whether you desire to lose weight for fitness or just to look better. In this piece, we'll go over yoga activities that can help you burn calories and lose fat faster. It'll only be a matter of time before you say welcome to a leaner you, thanks to precise instructions on how to accomplish the postures.

12. Goddess Pose

The goddess pose, also known as Utkata Konasana, is a simple yoga posture that stretches and tones your core. It improves hip, quadriceps, and gluteal strength.

To perform the goddess posture, follow these steps:

1. Place your feet four feet apart.
2. Lower yourself gradually until your knees are at a 90-degree angle. Push your hips forward to get a great stretch.
3. Begin by pulsing up and down for 30 seconds or more.

13. Extended side angle pose

The Utthita Parsvakonasana, also known as the stretched side angle posture, activates and stretches all muscle groups, including the shoulders, chest, back, belly, groin, legs, and ankles. It also improves the strength of the knees, legs, and ankles.

To perform the extended side angle position, follow these steps:

1. Begin in the Warrior I stance, which is a lunge with your left knee bent forward at a 90-degree angle and your right leg extended with your toes forward.
2. Place your left elbow on your left knee and bend it.
3. Make a straight line with your right leg by lifting your right arm behind you. Extend your fingertips as far as they will go.
4. Maintain the posture for 30 seconds. Rep on the opposite side.

14. Boat pose

The Navasana, or boat pose, is an excellent yoga practice for beginners. It strengthens your core and stimulates your abdominal muscles, making it an excellent workout for losing belly fat.

To perform the boat position, follow these steps:

1. Begin by sitting with your legs outstretched and parallel to the ground.
2. Lift your legs slowly until they form a 45-degree angle. Support your legs with your hands.
3. Raise your arms to the outer side of your knees once you're stable.
4. Maintain the posture for 30 seconds to a minute.

15. Bridge variation

The bridge posture is a backbend that stretches the neck, chest, and spine. This pose, known in Sanskrit as Setu Bandha Sarvangasana, has various variations, one of which is the single-leg bridge pose.

To perform the single-leg bridge position, do the following:

1. Lie on your back with your knees bent and your heels in contact with your buttocks.
2. Begin by lifting yourself up using your core and gluteal muscles. Maintain your balance by balancing on your shoulders and feet.
3. Extend your arms underneath your body and reach as high as you can till your knees are 90 degrees.
4. Raise your right leg slowly and hold for 30 seconds.
5. Rep on the opposite side.

16. Superman pose

Yes, Superman can assist you in losing weight! Not unexpectedly, the Superman posture, also known as Viparita Shalabhasana, was named after a flying Superman. This position is beneficial for strengthening the muscles in your lower back.

To perform the Superman posture, follow these steps:

1. Place your hands on your stomach.
2. Lift your head, arms, chest, and feet off the ground as high as you can at the same time. Maintain a flat lower belly and hips on the floor.
3. Maintain the posture for 30 seconds.

17. Plank pose

The plank stance, or Phalakasana, is a popular exercise not only for yoga devotees but also for fitness enthusiasts in general. It strengthens and balances your upper and lower body, as well as tones the abdominal muscles.

To perform the plank stance, follow these steps:

1. Begin by getting down on your hands and knees on the floor. Your wrists should be just behind your shoulders, and your knees should be directly beneath your hips.
2. As you inhale, extend your spine, round your shoulders, and stretch your upper body and legs. Maintain a straight line and avoid drooping your buttocks or any other portion of your body.
3. You should be able to feel the stiffness in your core. Hold the posture for at least 30 seconds.

18. Upward plank pose

The upward plank stance, like the standard plank pose, strengthens your wrists, arms, and legs. Purvottanasana is a yoga pose that extends your shoulder, thorax, and front ankle.

To perform the upward plank stance, follow these steps:

1. Sit on the floor with your legs outstretched in front of you. Position your hands directly beneath your shoulders.
2. Raise your body in a straight line using the strength of your core and glutes.
3. Maintain the posture for 30 seconds.

19. Full side plank

The side plank, or Vasisthasana, is a fantastic way to strengthen your wrists, arms, and legs by stretching them and the back of your thighs. Side planks can have numerous variations, but to get the most out of this pose, we've included the entire side plank.

To complete the full side plank:

1. Begin in a side plank position, with your feet outstretched and your left hand directly beneath your left shoulder, supporting your upper body.
2. Lift your right leg slowly and reach for your toes with your right hand. Keep your legs and arms in a straight line. Bend your right leg slightly if you can't fully extend it.
3. Maintain the posture for 30 seconds.

Challenge yourself

Let's take this workout to the next level. To lose weight more quickly, try these intermediate or advanced poses!

20. Warrior III Pose

The Virabhadrasana III or Warrior III posture is an intermediate balancing yoga pose that helps to strengthen your shoulders, back, knees, and ankles. This pose works your core and puts your balance to the test.

To perform the warrior III pose, follow these steps:

1. Place your feet on the ground and raise your arms overhead.
2. Bend your upper body slowly such that it forms a straight line parallel to the floor.
3. Lift your right leg gently till it is parallel to the floor. Your weight should be balanced on your left leg.
4. Hold the posture for 30 seconds with your attention fixed on the floor.
5. Rep on the opposite side.

21. Crow Pose

The crow position, also known as Baksana, is an arm-balancing yoga posture that stretches and strengthens your upper back, wrists, arms, and abdomen.

To perform the crow position, follow these steps:

1. Begin in a squat stance, with your hands out in front of you.
2. Lift your toes slowly off the floor, resting your knees on the back of your upper arm near your armpits. If this appears challenging, you can alter it by bringing your knees up to your elbows.
3. Move your weight forward so that your arms fully support your body.
4. Maintain the posture for 30 seconds.

22. Four-limbed staff pose

Chaturanga Dandasana, also known as low plank posture or four-limbed staff pose, strengthens your wrists, arms, and toes.

To perform the low plank stance, follow these steps:

1. Begin in the plank position.
2. Lower your entire body slowly. Check that your torso is aligned with your upper arms and that your buttocks are lifted slightly higher.
3. Hold the posture for at least 10 seconds.

23. Wheel Pose

The wheel posture, also known as Chakrasana, is a backbend that stretches your thorax, lungs, and abdomen. It also improves the strength of your wrists, arms, abdomen, back, and legs.

To perform the wheel posture, follow these steps:

1. Lie on your back with your knees bent and your heels in contact with your buttocks.
2. Bend your elbows and place your palms on the side of your head, palms down.
3. Use your arms and feet to propel yourself upward. Make sure your elbows aren't protruding.
4. Maintain the posture for 30 seconds.

If you're feeling sluggish both physically and psychologically, a quiet yoga session is the ideal way to clear your mind and burn fat. This workout may be difficult at first, but as you progress, you will see improvements in your form and flexibility.

Feel free to vary the amount of time you hold each posture, and watch as this workout transforms your mind and body! Share your experiences with us in the comments box below, and motivate others to lose weight via yoga!