20 Minute Beginner Yoga Workout For Flexibility

 
By 6 February 2017
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Extended Triangle Pose - Utthita Trikonasana7. 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.

Pigeon Pose - Eka Pada Rajakapotasana8. Pigeon Pose

(Eka Pada Rajakapotasana)

Begin in a kneeling position. Lift your right knee up, and place your right foot in front of your left knee. Hold yourself up with your hands as you stretch your left leg back behind you with your toes tucked under.  You should feel the stretch in your hip flexors and your back.

Hold for 30 seconds.  Repeat on both sides.

Standing Back Bend - Anuvittasana

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9. Standing Back Bend

(Anuvittasana)

Begin in standing with your feet shoulder width apart and your arms pointed toward the ceiling. Slowly reach your arms backward while arching your back.  Be very careful not to overstretch in this position, because you could injure your back and/or fall backwards.  Reach as far as you feel comfortable.

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

Warrior I - Virabhadrasana I10. Warrior I

(Virabhadrasana I)

This pose is also great for weight loss!  It requires a good amount of balance and strength to hold.

Step your right foot out to the right about 4 feet from your other foot. Pivot your body to face the right, and turn your left foot in about 45 degrees.  Sink into your right knee to further the stretch, but make sure to keep the left leg straight.  Your right knee should be at a 90-degree angle, and your right thigh should be parallel to the ground.  Raise your arms over your head with your head pointing straight forward or slightly up. Feel your spine, ribcage, and pelvis lengthening as you reach higher through your fingertips.

Hold for 30 seconds.  Perform on both sides.

Upward (Reverse) Plank Pose Purvottanasana11. Upward (Reverse) Plank Pose

(Purvottanasana)

Begin in the sitting position with your legs out in front of you and your hands placed directly underneath your shoulders.  Using your core and your glutes, lift your body up until your pelvis is directly in a straight line with the rest of your body.

Hold this position for 30 seconds.

Seated Forward Bend - Paschimothanasana12. Seated Forward Bend

(Paschimothanasana)

Stretch both of your legs out in front of you.

As you exhale, try to walk your hands out further and bring your chest closer to your thighs. Again, remember to focus on lengthening your upper body as you’re bending over. If you cannot reach your toes, use a strap or towel and “pull” yourself forward.

Hold for 30 seconds.

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