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If you are like me, you were not blessed with a naturally bendy body. This quick 10 minute yoga routine for flexibility will seriously stretch and release all those tight areas and get your body primed for the day.

10 Minute Beginner Yoga Routine for Flexibility

Starting yoga in the beginning can be rough when you see other people that are easily doing splits when you can barely get your fingertips to touch the ground. I know, I’ve been there!

But realize, they were not there on Day 1. What you are seeing is a result of practice and dedication.

So if you really want to build flexibility, realize you are going to have to put the work in. But lucky for you, it really doesn’t take that much.

In a study done on 26 male college students that did yoga for just ten weeks, they saw significant improvement in their overall flexibility and balance.

Another study was done on an elderly group of patients. One group participated in calisthenics, and the other group participated in yoga. The group that did yoga saw an increase in flexibility four times that of the control group.

If they can do it, you definitely can! All you need is 10 minutes a day.

Beginner or expert, here is a simple 10 minute routine you can do every single morning to see results and become more flexible. Set your timer to 10 minutes and lets begin!

The 10 Minute Beginner Yoga Routine goes like this:

  • Downward Facing Dog
  • High Lunge
  • Pyramid
  • Standing Forward Fold
  • Twisted Chair
  • Garland
  • Twisted Wide Legged Forward Fold
  • Cobra
  • One Legged Side Stretch
  • Seated Straight Legged Forward Fold

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10 Minute Beginner Yoga Routine for Flexibility

 

1. Downward Facing Dog

We are starting off this sequence with one of the most powerful and well known poses. This is a full body stretching a strengthening pose that will warm you up and make you feel all your tight areas.

  • Start on all fours with your knees inner-hip distance apart and toes tucked. Plant your palms completely on the floor and push your hips back, sending your butt into the air.
  • Pump your feet by bending one at a time while you straighten the other.
  • Really engage your arms here and keep pushing back while you ground your hands to get a good shoulder stretch.

Stay here for 30 seconds while you pedal out your feet.

 

 

2. High Lunge

  • Bring your right foot in between both of your hands, planted firmly on the ground. Your left feel should be off the ground and facing forward. Your left leg should be completely off the ground.
  • Keep your right leg at a 90 degree angle as you ground your foot and rise up, bringing your arms overhead and pushing your chest up towards the ceiling.
  • Extend through your back heel as much as you can to deepen the hip stretch and maintain balance.

Stay here for 30 seconds.

3.Pyramid Pose

  • Bring your back foot in just enough so that your heel can touch the ground. Try to maintain as wide of a stance as possible.
  • Make sure both feet are facing forward and are completely straight. Lift your arms up into the air as you flatten your back, and fold over your right leg.
  • This is another deep calf stretch, so make sure to use blocks to enhance the effectiveness of the stretch and customize them to your needs!

Stay here for 30 seconds and remember to breathe into the discomfort! 

 

 

4.Standing Forward Fold

  • Bring your left foot up to meet your right foot so that they touch. Plant your hands onto the ground as you maintain a straight back and fold in towards yourself.
  • You can either use blocks for this pose or bring your hands up onto your shins if you are unable to touch your fingertips to the floor.
  • Extend your feet through the floor and grab the back of your shins or ankles and pull yourself closer towards your body with each exhale.

Stay here for 30 seconds.

 

 

5. Twisted Chair Pose

  • Distribute your weight onto your heels and bend your knees as you sweep your arms up into the air.
  • You should be able to wiggle all ten toes without losing balance. Keep pushing through your heels and lift through your chest.
  • Drop your shoulders from your arms and bring your hands together at your heart as you twist over to your right side.

Keep sinking your seat with every exhale and stay here for 30 seconds.

 

 

6.Garland Pose

This is an amazing stretch for those of you with tight ankles. I honestly didn’t realize how tight mine were until I first did this pose!

  • Step your feet out so they are hip distance apart and completely sink your seat while keeping your heels grounded.
  • Bring your hands to touch at your heart with your elbows out to the sides.
  • With each exhale, use your elbows to push your legs out farther apart to get a deeper hip flexor stretch.

Make sure not to let your chest collapse, keep it lifted. Stay here for 30 seconds.

7.Twisted Wide Legged Forward Fold

  • Come back up to a standing position with your arms up into the air for a full body stretch.
  • Heel-toe your feet apart as far as your body allows for your whole foot to still be grounded.
  • As you exhale, hinge at your hips and fold forward. Plant your hands on the ground. If you can’t touch the ground, use blocks for this pose.
  • Keep your left hand planted and as you exhale, sweep your right arm up into the air as your upper body to the right, your gaze following your right hand.
  • Lift up and through your chest, and expand through your right arm.

Stay here for 30 seconds as you take deep cleansing breaths.

 

8.Cobra

  • Come onto your belly with your forehead touching the floor. Bend your arms and place your hands by your shoulders, like you are ready to do a push up.
  • Squeeze your arms in towards your body.
  • On your next exhale, lift your head, shoulders, and chest off the ground. Let your shoulders fall from your ears and keep your chest pointing up and forward. Keep both legs and feet planted on the ground.

Hold for 10 seconds and repeat 3 times.

 

9.One Legged Side Body Stretch

  • Come to a seated position with your feet together. Straighten your left foot out in front of your with your foot flexed.
  • Sweep your arms up into the air and fold over your left leg while facing forward. If you can’t reach your foot or ankle a strap would be very beneficial here.
  • Use the strap to pull back on your foot with each breath as you sink deeper into the stretch. Make sure to keep your chest lifted. You will feel a deep stretch on your right side here. 

Stay here for 30 seconds and remember to breathe into the discomfort!

 

 

10. Straight Legged Forward Fold

Your hips should be nice and warmed up from the other poses to help you get deeper into this one!

  • Straighten your right foot out to meet your left, and flex both feet in towards you as much as you can.
  • Remove any extra “flesh” underneath your seat, so you are sitting directly on your sits bones.
  • Sweep your arms up as you lift your chest, and fold over your legs, grabbing your toes.
  • This is another great chance for you to use your strap to get deeper into the stretch if you can’t fully grab your feet!
  • Keep flexing your feet in towards you during the pose as you pull on them to fold deeper with each exhale.

Stay here and hold for 30 seconds. 

 

Complete this sequence and then perform again on the other side. 

10 Minute Yoga Routine for Flexibility

 

Do this every morning and I promise you will see a huge difference in your level of flexibility in a short amount of time!

If you would like to stay in the poses longer and it feels right and good for your body, then by all means do so! Just make sure to move slowly and with your breath, and remember to always listen to your body to prevent strain.

 

For more articles to help you improve your flexibility, check these out:

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