7 Beginner Yoga Poses to Become Flexible
DISCLOSURE: THIS POST MAY CONTAIN AFFILIATE LINKS, MEANING I GET A COMMISSION IF YOU DECIDE TO MAKE A PURCHASE THROUGH MY LINKS, AT NO COST TO YOU. PLEASE READ MY TERMS OF USE POLICY FOR MORE INFO.
Starting a yoga practice can be so hard, and the most common roadblock I hear is “I’m not flexible enough to practice yoga!”
I am here to say, “you do not have to be flexible to practice yoga!” Rather, if you want to become flexible, you should do yoga.
Louder for those in the back!
7 yoga postures to increase flexibility
1. Mountain pose
This pose looks like regular-old standing. And it sort of is.
But this time, stand with your posture proud, shoulders back.
Balance your weight evenly between all parts of both feet.
Chin away from your chest.
Find something to focus your gaze on.
Clear your mind.
Breathe deeply.
2. Half moon - both sides
Standing with your arms up and over your head so your palms are touching.
Lock your elbows.
Stretch up and bring your arms over to one side, pushing your hips in the opposite direction.
Total side body stretch.
Keep the bend in just the side body and don’t let your hips or shoulders collapse forward or backward.
Breathe deep and do both sides.
3. Mountain pose or back bend
If you have back pain, you can do mountain pose again.
If you’d like to stretch your shoulders and back, engage your abdominals and stretch your arms up and backwards.
Keep the back bend in your chest as much as you can, to avoid sinking in your low back.
Lift your chest up as you reach and look back.
4. Forward fold
From standing, fold forward from your hips.
Bend your knees as much as you can and bring your upper body down as far as you can.
I recommend bending your knees until your upper body is touching your thighs.
From there grab onto something like your heels or wrap your arms behind your calves and pull against yourself.
Bring your body weight into your toes.
This is how to keep increasing your flexibility even if you can touch your toes with your knees locked.
5. Chaturanga - high plank to low plank
Start in a plank position.
Bend your elbows to 90 degrees.
Keep your elbows in close by your body.
Engage your abdominals.
6. Upward facing dog
From the low pushup position, keep your hips low and abdominal muscles engaged.
Straighten your arms and open your chest.
Gaze upward.
7. Down ward facing dog
With your hands and feet on the ground, lift your hips up until you are making the top of a triangle with your upper and lower body.
Shift your body weight around to find different stretches in your shoulders, hamstrings, and calves.
Big, deep breaths.
There you go! Beginner friendly postures you can do every single day.
It can be intimidating to set a goal as lofty as getting flexible. A sequence like the one listed above or a course safe for beginners, like the Basic Beginner Yoga Program, can be helpful guides to solidify the habit of practicing everyday, which will inevitably lead to increased flexibility. Click here to get started with the Basic Beginner Yoga Program!
How to actually get flexible?
Be consistent.
Do these yoga postures (or any yoga sequence) every day and you will be amazed at the results. Make a goal to do practice yoga every day for 30 days. Film yourself on day 1 and again on day 30 so you can see your results.
If you’re not ready to purchase the beginner yoga course to increase your flexibility, you can do the sequence listed above every day for 30 days. Download my FREE Yoga Practice Habit Tracker to stay consistent and track your progress!
