30-Minute Beginner Yoga Workout For Flexibility

This flexibility yoga practice will help you become more flexible, ease aches and pains, and much more! The finest aspect is... You can complete it everything at home!

If you're like us, you have the flexibility of a big wooden fence post from birth.

This is one of the many reasons people take up yoga in the first place… 

With regular practice, you'll see improvement with an awesome flexibility workout like this one!

This gentle yoga practice boosts vitality and is excellent in the morning or whenever the body experiences exhaustion, tension, or depression (which is to say, pretty much all the time)...

It is specifically designed to help relieve back pain and improve flexibility.

Who is the workout for?

• Complete beginners looking for a good yoga workout
• People looking to improve their flexibility
• People looking to burn fat with their yoga practice 

Aim to maintain each position for thirty seconds. Before going on, make sure to repeat a pose on the other side for two-sided poses (those that target just one side of the body, the left or right).

To finish the workout, try to cycle through all 12 poses three times!

P.S. If you’re looking for a full program with organized workout routines, make sure to check out our Lose Weight Today with Yoga Digital here

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1. Upward Facing Dog

(Urdhvamukhasvanasana)

Begin with lying face down on the floor with your arms just above your hips and the tops of your feet on the floor.

Using your core strength and your arms, lift your knees, thighs, and hips off of the floor while pulling your chest outward.  Look straight ahead or slightly upward.

Hold for up to 30 seconds and release.

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2. Downward Facing Dog

(Adho Mukha Svanasana)

Lay your hands palm down on your mat and raise your butt straight up until your legs are straight and your knees are off the floor.

Maintaining a slightly arched back and a prominent butt so that your lower back is absolutely straight and not at all arched is the secret to this stance.

Hold this pose for 30 seconds to stretch your hamstrings and shoulders.

3. Revolved Chair Variation

(Parivrtta Utkatasana)

Start in chair posture with your back slightly arched and your knees slightly bent so that you can still see your toes.

As low as you can, extend your right arm till it reaches the outside of your left ankle. Stack your shoulders and extend your left arm toward the ceiling.


Try to softly tilt upward into the twist while keeping your gaze aloft. You can open up your collarbone and chest by doing this.

Hold for 30 seconds.  Perform on both sides.

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4. Standing Half Forward Bend

(Ardha Uttanasana)

Place your feet shoulder-width apart as you start to stand. Reach down slowly to your toes while maintaining a shoulder-length distance between your arms.

The key point about this stretch is that your back must remain STRAIGHT, not bent.

You will want to actually try to arch your back and push your butt up in order to keep straight because your back will want to bend the further down you go.

Hold for 30 seconds.

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5. Camel Pose

(Ustrasana)

This is a great yoga pose to open up the chest and back!  One of the many benefits of yoga is that it helps to relieve back pain, and this pose is great for that!

Start with bending over and placing your arms by your sides. Grab your right ankle with your extended right arm. Bend your back and move forward a little before grabbing your left ankle with your left hand.

Make sure to keep your knees and legs hip-distance apart. Lean into your pelvis and arch your back even more to open your chest further.

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

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6. Head-to-Knee Forward Bend

(Janu Sirsasana)

With your right leg bent and your right foot resting on the inner of your left thigh, extend your left leg out in front of you.

Try to extend your hands a little bit with each breath you exhale.

Don’t just concentration on leaning over, and also focus of lengthening your upper body outward.

Hold for 30 seconds.  Perform on both sides.

7. Extended Triangle Pose

(Utthita Trikonasana)

Stretch your arms straight out to the sides so they are parallel to the floor and step your right foot so that your feet are three and a half to four feet apart.

While keeping your left toes pointed forward, point your right toes out in the direction of the right. Keeping your left arm straight, exhale as you extend your right hand to your right ankle or the floor.

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 your right shin or knee instead.  Another option is to use a yoga block.

Hold for 30 seconds.  Perform on both sides.

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8. Pigeon Pose

(Eka Pada Rajakapotasana)

Take a kneeling position to start. Place your right foot in front of your left knee and raise your right knee.

Stretch your left leg back behind you, tucking your toes beneath, and use your hands to support yourself.

You should feel the stretch in your hip flexors and your back.

Hold for 30 seconds.  Repeat on both sides.

9. Standing Back Bend

(Anuvittasana)

Step one is to stand with your arms pointing upward and your feet shoulder-width apart. Bend your back and slowly extend your arms backward.

In this position, exercise extreme caution to avoid overstretching, as this could cause a back injury or lead you to stumble backward.

Reach as far as you feel comfortable.

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

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10. Warrior I

(Virabhadrasana I)

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

Take a step with your right foot four feet to the right of your other foot. Turn your left foot around 45 degrees and turn your torso to face the right.

To increase the stretch, lower yourself into your right knee while maintaining a straight left leg. Your right thigh and knee should be parallel to the floor and at a 90-degree angle, respectively.

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.

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11. Upward (Reverse) Plank Pose

(Purvottanasana)

Start by sitting with your hands directly beneath your shoulders and your legs extended in front of you.

Elevate your body until your pelvis is perfectly aligned with the rest of your body by using your glutes and core.

Hold this position for 30 seconds.

12. 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 yoga strap or towel and “pull” yourself forward.

Hold for 30 seconds.

Keep in mind that you will hold each pose for 30 seconds before switching to the next one during this workout. Take a minute to recover after completing all 12 poses.

The exercise should then be done once more, being careful to alternate sides in the poses that target the body's distinct sides. After another minute of rest, repeat the poses three times.

Feel free to stay in any of the stretches for longer than 30 seconds if it feels good on your body or you think you need it.

If you liked the poses for flexibility and are ready to be DONE with feeling stiff and tight in your body, check out our  Lose Weight Today with Yoga Digital here

Maintaining motivation, staying on course, and getting the process started can be a little daunting and quite difficult.

I know that when I started, I was trying to work on everything at once.  There were so many poses with so many different benefits.  I ended up getting barely better at everything rather than much better at my goals.

This is why I created a Flexibility Guide as part of my Yoga Fat Loss Bible for Beginners.

The Yoga Bible itself has 50-fat burning yoga poses with pictures and full instructions that are aimed at all of the most common areas of yoga: strength, balance, flexibility, and meditation.

The Flexibility Guide was created for the number 1 goal of increasing flexibility.  I wrote it from the standpoint of my own practice and what has worked the most for me over the past several months.

It is all-encompassing, with the most effective stretches and yoga poses for every muscle group that you want to target.  It also includes beginner modifications and other tips and tricks that I have discovered along the way.

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Good luck with your journey, and please leave any comments or questions you may have about this article on the 30-minute yoga workout for flexibility below..