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10-Minute Beginners Yoga Poses for Flexibility and Strength


The practice of yoga has gained popularity in the West in recent years. It comes with a lot of benefits one of which is flexibility. Yoga is quite friendly to beginners so anyone can actually benefit from what it offers. This article will list the best yoga poses for flexibility that beginners can do.

Flexibility is (at least to some extent) quite important. This is because we need our muscles to move in different directions for us to accomplish our various types of movement.

 

It is easy to get intimidated seeing someone comfortably move in ways we didn’t even know was possible.

Truth be told, some people are naturally more flexible than others. If you find it difficult to move in certain ways, all hope is not lost.

You might just have to put in more work, and of course, some time.

We are bringing to you these yoga poses for flexibility to help you achieve certain movements with more ease.

 

10-Minute Beginner Yoga Poses for Flexibility and Strength at Home

 

 

If you follow our instructions and remain diligent to the practice, you will soon notice that you are more flexible than you used to be.

 

Before we get into the nitty-gritty of this article, let us quickly talk about some of the benefits of yoga.

 

Benefits of Yoga

The word “yoga” comes from a Sanskrit word “Yuji”. This means union or yoke.

The practice of yoga is quite ancient and it is essentially aimed at unifying the mind and the body.

There are quite a number of benefits that can be (and is being) derived from practicing yoga.

However, not all of them can be supported by mainstream science.

 

  •  Reduces Inflammation

Your immune system can trigger inflammation which is a normal response.

However chronic inflammation is dangerous as it can lead to pro-inflammatory diseases such as cancer, diabetes, etc.

 

A 2015 study of 218 volunteers shows that those of them who practiced yoga over a period of time show fewer inflammatory markers than those who did not.

 

  • Anxiety Relief

Yoga has been said to relieve anxiety in people. In fact, there is scientific proof to back this up.

There was a study carried out on 34 women that have prior been diagnosed with anxiety disorder.

These women practiced yoga twice a week for 2 months.

 

At the end of the study, the showed significantly reduced signs of anxiety compared to those who did not.

 

Learn More- 15 Minutes Yoga Workout for Stress, Depression and Anxiety Relief

 

  • Yoga Improves flexibility and Balance

 

Coincidentally, the purpose of this article is also a benefit of yoga as we mentioned above.

If you have had doubts about yoga improving your flexibility, science is about to clear thing up.

 

There was a 10-week study of male athletes in a college who practiced yoga for that period.

 

The result was a significant increase in their muscle flexibility and overall balance when compared to a control group.

 

Yoga poses for flexibility practiced the right way will benefit you with more than just flexibility as you have seen.

You will also gain clarity of mind and get to sleep better. Those and many more are some other things yoga can do for you.

Without further ado, let’s get to the juicy part. Be sure to wear comfortable clothing and don’t forget to have fun!

 

 

10 Beginners Yoga Poses For Flexibility and Strength at Home

 

1.The Eagle Pose

This yoga pose for flexibility works great for making your shoulders flexible.

Soon enough, you will be able to move your arms in different ways with apparent ease.

 

10-Minute Beginner Yoga Poses for Flexibility and Strength

How to do it:

  • You can do this pose while sitting or standing. What is important is that you get comfortable.
  • Stretch both arms out wide keeping your elbows in line with your shoulders.
  • Now bring your arms together such that your right elbow is resting on the inside of your left elbow.
  • Bend your right hand backward trying to touch its palm with the left one.
  • It is okay if both palms won’t touch completely at first. If you continue the practice, it soon will.
  • Finally, be sure to bring your hand to shoulder level.

 

2. The Bridge Pose

This yoga pose for flexibility also works great to relieve back pains.

This is a pose you will do lying down.

 

 

10-Minute Beginner Yoga Poses for Flexibility and Strength

Here is how to do it:

  • Lie on your back while you keep your spine straight and then let your entire body relax.
  • Bend your knees and keep your feet flat on the floor. Your hands should be by your side.
  • Raise your butt off the floor. Your head and shoulder will remain on the floor and help you keep balance.
  • This yoga pose for flexibility will work even better if you clasp your hands together in the space below your back.
  • Maintain this position for a minute while you breathe deeply and steadily.

 

3. The Dolphin Pose for Flexibility

This yoga pose for flexibility will help you to stretch your back and relax the muscles in that area.

This means that it can also be useful for relieving back pains.

 

10-Minute Beginner Yoga Poses for Flexibility and Strength

How to do it:

  • Stand firm on your feet and keep your spine straight.
  • Bend at your waist and reach for the floor with your palms firmly placed on it.
  • Now bend your elbows until you are resting on your entire forearms instead of just your palms.
  • Clasp your palms together and lower your head.
  • By now the soles of your feet will be flat on the floor.
  • Your back should be straight and forming a straight line with the back of your head.
  • Balance your weight between your feet and your forearms making sure you are not resting too much on either.
  • Maintain this pose for about 60 seconds.

 

Learn More- 15 Best Yoga Asanas for Beginners to Lose Weight Fast

 

4. Legs Up the Wall Pose

From the name of this pose, it is pretty much obvious how it will be done.

This yoga pose for flexibility can also double as a restorative pose.

So, you will be getting double benefits for your effort here.

 

10-Minute Beginner Yoga Poses for Flexibility and Strength

How to do it:

  • Lie on your back next to a wall.
  • Spread out your hands to the sides.
  • Now raise your legs and place them on the wall.
  • If you want, you might not use a wall, just keep them up.
  • Try to relax your entire body while you breathe slowly.

 

5.The Pigeon Pose

This yoga pose for flexibility works great on your hip flexors.

It relaxes and stretches the muscles in your hips.

To maximize your benefits from this pose, you should inhale and exhale deeply and slowly.

 

10-Minute Beginner Yoga Poses for Flexibility and Strength

How to do it:

  • With your feet firmly planted in the floor, bend at the hip and place your alms too on the floor.
  • Now lift your right leg and fold it in front of you such that your outer ankle all the way to your knee is resting on the floor.
  • At this time, your left leg is fully stretched out behind you.
  • You can choose to keep your hands by your side.
  • You could also stretch them forward with your forehead touching the ground.
  • If you want, you could bend your back and raise both hands in the air.
  • Breathe slowly and keep up this pose for about a minute.

 

6. The Fish Pose

This is another yoga pose for flexibility that works on your shoulders.

It also benefits your back as well.

This pose is similar to the bridge but in this case, you will not be lifting your back off the floor.

 

10-Minute Beginner Yoga Poses for Flexibility and Strength

How to do it:

  • Lie on your back and try to relax your muscles.
  • Keep your hands by your side or slightly tuck them under your butt to further work your shoulders.
  • Now, push your chest upwards lifting your shoulders off the floor too. This will cause an arch on your back.
  • Let the arch extend to your neck such that the center of your head is resting on the floor.
  • Be sure not to overstretch yourself.
  • Maintain this position for a minute.
  • If you find it comfortable enough, you can go longer.

 

Learn More- 12 Best Yoga Poses for Lower Back Pain That Work

 

 

7.The Spinal Twist Pose

This yoga pose for flexibility is meant to flex your spine and give it a good stretch.

This means it will also help you with pains in your back.

 

10-Minute Beginner Yoga Poses for Flexibility and Strength

Here is how to do it:

  • Lie on your back and let your entire body relax.
  • Stretch out your arms on either side.
  • Raise your knees such that your thighs form about 90 degrees to your chest.
  • Now, lower your knees to your right side till it touches the floor.
  • Be sure that your hands are still stretched out and your shoulders are still on the floor.
  • Keep looking up at the ceiling to keep your neck neutral or you can turn your face to the opposite side of where your knees are facing.
  • You will stay in this position for up to 3 minutes before you repeat the same sequence for the other side.

 

8. The Triangle Pose

This is a yoga pose for flexibility that targets the muscles besides your spine.

These muscles need occasional stretching. If not, they will cause back pains.

So, not only will you become more flexible as a result of this pose, you will prevent back pains.

 

Triangle pose -10-Minute Beginner Yoga Poses for Flexibility and Strength

How to do it:

  • Stand straight and keep your feet wide apart.
  • Your right toes should be pointing to the side while the left toes should point in front of you.
  • Now lean from your waist to the right side with your right hand stretched down until your fingers touch the floor.
  • Raise your left hand to the sky so that both arms form a straight line.
  • Keep this position for about a minute or so before switching to the other side.

 

9. The Downward Facing Dog

This is one of the most underrated yoga poses. This is probably because it is easy.

However, in actuality, it works on all your body!

This yoga pose for flexibility put extra focus on your hamstrings and abs.

It also strengthens your back and relieves pain.

 

10-Minute Beginner Yoga Poses for Flexibility and Strength

How to do it:

  • Place your feet flat and firmly on the floor, bend at the hip till your palms are on the floor as too.
  • Be sure to fully stretch your arms in front of you.
  • Start moving back towards your feet while using your palms to maintain balance.
  • Keep moving as far as you can, you shouldn’t overdo it to avoid injuries.
  • Now drop your head till it forms a straight line with your spine.
  • As you focus on your breathing, feel the energy coursing through your body.

 

For the love of what we do and you the readers, we decided to throw in a bonus pose for the sake of variety.

 

Learn More- 10 Yoga Poses for Weight Loss and Flat Belly

 

10. The Camel Pose

This yoga pose for flexibility also works the muscles of your neck, face and your back.

As such, if you have injuries in those areas, be careful with this pose.

 

 

10-Minute Beginner Yoga Poses for Flexibility and Strength at Home

How to do it:

  • Get down on your knees and keep your back straight.
  • With your arms stretched downward, reach for your heels.
  • Don’t worry if you cannot touch it, just go as far as you can.
  • By now, your chest and face will be facing upward.
  • Maintain this position for about 30 to 45 seconds at a time.

 

That’s it, yoga poses for flexibility that you need to loosen the tension in your muscles.

We put together poses that will affect muscles in different areas of your body.

 

Learn More- 6 Easy Yoga Poses for Kids with Amazing Benefits

 

Conclusion

Practicing these poses every once in a while just won’t cut it to get any significant benefit.

You have to commit to practicing these yoga poses for flexibility if you want to be sleek and smooth with your fine movements.


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