20 Minute Beginner Yoga Workout For Flexibility

By 6 February 2017

Revolved Chair Variation - Parivrtta Utkatasana3. Revolved Chair Variation

(Parivrtta Utkatasana)

Begin in chair pose with your knees slightly bent (but still able to see your toes) and your back slightly arched.  Reach your right arm down to the outside of your left ankle or as low as you can reach.  Reach your left arm up to the ceiling, and try to keep your shoulders stacked.

Gaze upward, and gently try to lean upwards into the twist.  This will help you open up your chest and collarbone.

Hold for 30 seconds.  Perform on both sides.


Standing Half Forward Bend - Ardha Uttanasana4. 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.

Camel Pose - Ustrasana

.5. Camel Pose


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).

Head-to-Knee Forward Bend - Sirsasana6. 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.

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