As a yoga beginner, you may find that you lack flexibility in your muscles and joints. This can make performing even simple yoga poses a challenge.
If you’ve been stretching after your workouts and you think you’re ready for yoga, keep in mind there are differences between the two.
However, there are plenty of yoga poses for beginner flexibility that can help improve your range of motion and make practicing yoga more comfortable.
Ultimate Yoga Beginner Flexibility Workout
- Child’s Pose:
Start on all fours, then sit back on your heels and stretch your arms out in front of you. Lower your forehead to the mat and let your whole body relax. Breathe deeply in this pose for at least 30 seconds.
- Downward Facing Dog:
Start on all fours, then lift your hips and straighten your legs. Keep your knees slightly bent and your heels lifted off the ground. Press your hands into the mat and lengthen your spine. Breathe deeply in this pose for at least 30 seconds.
- Warrior I:
Start in a lunge position with your right leg forward and left leg back. Raise your arms so they are parallel to the ground and spin your left heel down so your foot is pointing straight forward. Gaze over your right hand. Hold this pose for 30 seconds, then repeat on the other side.
- Triangle Pose:
Start in Warrior I position, then rotate your left hip open and reach your left hand down to the ground. Extend your right arm up and rest your right hand on your left thigh. Gaze up at your right hand. Hold this pose for 30 seconds, then repeat on the other side.
- Camel Pose:
Kneel on the ground with your feet hip-width apart and place your hands on your lower back. Lean back and press your hips forward. Gaze up at the ceiling. Hold this pose for 30 seconds.
- Seated Forward Bend:
Sit on the ground with your legs straight out in front of you and your hands on the ground behind you. Lean forward, keeping your back straight, and reach your hands toward your feet. Hold this pose for 30 seconds.
- Fish Pose:
Lie on your back with your legs straight and your arms by your side. Press your lower back into the ground and lift your head and chest off the ground. Keep your chin tucked in toward your chest. Hold this pose for 30 seconds.
- Bridge Pose:
Lie on your back with your knees bent and your feet flat on the ground. Press your hips up into the air, keeping your chest and head on the ground. Hold this pose for 30 seconds.
- Wheel Pose:
Lie on your back with your knees bent and your feet flat on the ground. Place your hands on the ground by your ears and press your hips up into the air. Use your hands to help roll yourself over onto your shoulders. Straighten your arms and legs and press your hips up into the air. Hold this pose for 30 seconds.
- Corpse Pose:
Lie on your back with your legs and arms straight. Close your eyes and allow your whole body to relax. Breathe deeply in this pose for at least 60 seconds.
Yoga Beginners: When to Stop Stretching
One of the most common questions beginners have about yoga is when to stop stretching. The simple answer is that you should stop when you feel any pain. However, there are a few more things to keep in mind.
First, always warm up before you start stretching. A good way to do this is to take a few minutes to walk or jog in place before you start your yoga routine. Alternatively, you can incorporate slow breathing as you stretch.
This will help to increase your body temperature and get your muscles warmed up.
Second, be sure to use proper form when stretching. This means that you should not bounce or force yourself into a stretch. Instead, slowly ease into each position and hold it for at least 30 seconds.
Listen to your body. If you feel pain, stop stretching and take a break. Once the pain goes away, you can start again slowly. With time and practice, you will be able to stretch further without pain.