Yoga For Flexibility
Beginners Yoga For Flexibility: Asanas to Make You More Flexible

Beginners Yoga For Flexibility – Seeking the best way to increase your flexibility? Well, yoga is one of the most effective ways to enhance the range of motion of your muscles and joints regardless of age. No matter whether you are 25 or 60, you can practice yoga to gain flexibility. All you need to do is practice yoga for flexibility to lengthen and stretch your muscles in a safe yet effective way.

Here, we have compiled a list of the best asanas of yoga for flexibility. All poses of yoga for flexibility mentioned below are beginner-friendly and include alternations. So, you will be good to go even if you are the most rock-ribbed person on the planet.

Let’s get started.

Easy Poses of Yoga For Flexibility and Strength

Tadasana or Mountain Pose

Tadasana is one of the easiest poses of yoga for flexibility for beginners to make you more flexible with stretching. It enhances the flexibility and strength of your limbs and hands.

Mountain Pose

How to practice:
  • Breathe in and lift up your toes gently.
  • Try to balance your body on your heels.
  • Stretch up both your hands with palms facing one another while your toes bear your body weight.

Sukhasana Variation/ Easy Pose With Side-Body Stretch

Sukhasana variation is a perfect pose of yoga for flexibility routine. It works on your lateral supporting muscles.

Easy Pose With Side-Body Stretch

How to practice:
  • Sit in a comfy cross-legged position with a long spine.
  • Breathe in as you sweep your arms overhead.
  • Breathe out and bring your right hand to the side and lean to the right while extending your left arm over.
  • Try to see from underneath your left arm.

Halasana or Plow Pose

Halasana is another pose to include in a yoga routine for gaining flexibility. It helps you make your spine flexible. Basically, it stretches the spinal nerves, making the spine more functional. You can also include this pose in your daily practice of yoga for fitness.

Plow Pose

How to practice:
  • Lie on your hands.
  • Slowly lift up your lower portion.
  • Bring the legs to the top of your head.
  • Let the toes touch your head.

Trikonasana or Triangle Pose

Trikonasana strengthens the chest, legs, knees, arms, and ankles. It also helps in increasing physical and mental equilibrium. Furthermore, the Triangle pose opens up your shoulders as well as chest.

Triangle Pose

How to practice:
  • Keep your legs stretched on each side.
  • Slowly bend one side and try to touch your feet.

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Garudasana Variation or Seated Eagle Pose

The variation of Garudasana gives an intense stretch to the knees and hips while emphasizing balance with awareness.

Eagle Pose

How to practice:
  • Inhale and extend your arms to the sides with elbows bent and fingertips pointing up.
  • Exhale and wrap your arms.
  • Bring your left arm under the right one.
  • Press firmly into your palms.

Balasana or Child’s Pose

The next asana in yoga for flexibility for beginners gaining is Balasana or a child’s pose. Apart from making your body flexible, it also saves your stomach from floating. So, in case you wish to have a lean stomach, then practicing this asana is a good option for you. However, the combination of child pose and yoga for weight loss can bring you the best results.

Child Pose

How to practice:
  • Sit on the ground while bending your knees.
  • Keep your head in the front of the bent knees.
  • Let your forehead touch the ground.

So, these were some effective yoga poses for gaining flexibility. For all these yoga asanas, breath is the key. Make sure to maintain firm and conscious breathing while you are holding any of the listed yoga poses for flexibility.

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Dhanurasana or Bow Pose

As a beginner, it is very important to stretch your chest and shoulder muscles. Otherwise, it could lead to rounded shoulders, a small chest, inflexible shoulders, and much more. Therefore, you must practice the bow pose of yoga for flexibility and strength. It works on your overall spine, increases the flexibility of your chest, shoulders, and wrist muscles.

Bow Pose

How to practice:
  • Lie down with your stomach on the ground.
  • Fold your legs and place your hands by your side.
  • Slowly raise your arms and get hold of your feet.
  • Pull your legs slowly with your arms without getting hurt.
  • If possible, you must raise your upper body.

Bhujangasana or Cobra Pose

The flexibility of your spine is very crucial. Further, it keeps various supporting muscles strong and agile. Hence, you can move easily and perform daily tasks without any problem. It increases the flexibility of your arms, shoulders, scapular, lower back, and hips. 

Cobra Pose

How to practice:
  • Get on your stomach and lie down.
  • Slowly move your arms to align with your body.
  • Place your hands directly under your shoulders.
  • Slowly push to lift your upper body.
  • Make sure you do not lift your lower back. 
  • Focus on scapula retraction for more benefits.

Setu Bandhasana or Bridge Pose

One of the most important poses of yoga for flexibility for beginners, the bridge works on your hamstrings and shoulders. Further, it strengthens your lower back and overall balance. Balancing your body on your feet increases the stability of your body. Moreover, it also works on your upper back.

Bridge Pose

How to practice:
  • Get on the floor and lie on your back.
  • Slide your feet towards your hips.
  • Place your feet close to your hips and raise your lower back.
  • Make sure your shoulders are flat on the ground.
  • Keep your arms close to your body,
  • If possible, hold your hands together behind your back.

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Ques 1) Can I do yoga if I’m not flexible?

Ans) Yes! You can practice yoga even if you are not flexible. What you can do is start with your current level. Do not force yourself rather increase your range of motion over time. This is going to help you become flexible without getting hurt. 

Ques 2) When should you not do yoga?

Ans) There are some things you should never do before practicing yoga. Most importantly, do not practice yoga after having a meal or drinking water. Rest for a few minutes to few hours before doing yoga. If you are pregnant, do not practice yoga without 

Ques 3) How often should you do yoga?

Ans) Everyday! Consistency is the key if you want to become a master of yoga. If you practice inconsistently, you can’t reap out the maximum benefits from it. Furthermore, regularly practicing yoga improves your flexibility and will to fight injury. 

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