3 Beginner-level Yoga Poses to Increase Flexibility

by Jatinder Singh
child pose

Beginner-level Yoga Poses to Increase Flexibility – If your idea of staying fit is limited to building muscles and gaining more weight, think again. Fitness comprises of having joints with a full range of motion, less compression, and minimal body ache and discomfort. It is about increasing the amount of oxygen reaching your brain and body to function as a healthy individual.

The idea of staying fit includes working on your body and mind to avoid common injuries related to your body’s joints and muscles. Unfortunately, the majority of exercises you do in a typical workout focus only on a limited number of muscles which in the long run leads to problems with range of motion. You should try yoga which is a natural way to help your body develop flexibility in the long run.

With that said, there are three simple yoga stretches for beginners that offer you some major health benefits. Read further to know more about these yoga poses in detail.

Beginner-level Yoga Poses to Increase Flexibility

Regular practice of yoga helps your body develop the strength to not just build muscles but also become flexible and practice advanced yoga poses with ease. Given below are the three yoga poses that help you become flexible even as a complete yoga beginner.

1. Adho Mukha Svanasana (Downward Dog)

One of the best yoga for starters poses that gives your hamstrings, calves, arches of the feet, and hamstrings a good stretch. It provides strength to your upper and lower body.

Steps to Practice Downward Dog

1) Start on the yoga mat with your knees directly under your hips and hands a bit forward from your shoulders.

2) Turn your toes inwards, spread the fingertips, exhale deeply and raise your knees of the mat.

3) Straighten your tailbone and towards the ceiling. Bring your head between both your arms.

4) Feel the hamstrings stretch while trying to touch your heels to the mat.

5) Hold this position for at least 1 to 3 minutes and relax.

2. Wide-Legged Forward Bend (Prasarita Padottanasana)

This is the best yoga pose to give a good stretching to your inner and outer thighs, lower back, and spine. You can use a yoga block to rest your hands on the block as it might be a bit difficult to bend fully as a yoga beginner.

How to Practice Prasarita Padottanasana?

1) Start by standing tall and straight on the front side of the yoga mat.

2) Slowly turn and spread your feet wider than shoulder-length. Keep your both hands on hips.

3) Inhale and extend your torso. Exhale and lean forward from your hips.

4) While coming parallel to the yoga mat, touch your fingers to the floor and just below your shoulders.

5) You can either remain in the position if there is enough stretch or bend forward until the crown of your head touches the yoga mat.

6) Hold this position for at least 1 to 3 minutes and relax.

3. Eye of the Needle (Sucirandhasana)

The Eye of the Needle pose is amongst the best yoga for starters pose you can practice to provide the hip muscles a good stretch.

Steps to Practice Sucirandhasana

1) Lie down on your back on the yoga mat.

2) Cross your right leg ankle over the left thigh and feel your hip release.

3) You can either stay with the ankle crossed or lift the bottom leg a bit off the yoga mat.

4) Hold this position for at least 30 to 60 seconds and relax.


Flexibility is important for not just working out at the gym or a yoga center but also to maintain your body’s full functionality. Practicing these three simple yoga stretches for beginners would definitely help you develop flexibility and prepare for a great yoga session.

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