Simple Yoga Sequence for Beginner Flexibility
I recall my attempts to feel my toes first. My hamstring muscles were tight as rubber bands and my back was sore. I was so rigid to an extent that I believed it was merely how my body was created. I was wrong.
My learned experience was that flexibility is not something one is born with but a skill. And it takes the practice like any art. This basic yoga routine that I have created as a beginner flexibility took years of practice and experimentation. Such is the very routine I would like to have at the beginning. It is soft, could work, and needs no previous experience. It only takes a couple of minutes and the desire to be where your body is.
We shall start this journey together.
Vanessa: Why I Built This Simple Yoga Sequence to Build Beginner Flexibility.
The first mistake that I did was to push my body to do complex positions when I was new. It resulted in frustration and some form of soreness. I soon came to know that the trick of becoming flexible does not lie in pushing but in releasing.
This is the beginner flexibility sequence of yoga that concentrates on the largest groups of muscles that are likely to be in tension: the hamstrings, hips, back, and shoulders. The aim is to get your body awake, clear up your joints, and enhance your mobility without any form of strain. We are not attempting to emerge with a gold medal in contortionism here, we are laying a basis of comfort and ease in your own skin.
My Pre-Flow List of Essentials: Preparing to Be Successful.
We are going to get prepared before we get into the poses. An excellent arrangement is everything.
Find Your Space: You do not have to go to a fancy yoga studio. My preferred place is a small, clear place on the carpet of my living room. You just need to make sure that you get the space to make your arms and legs stretch.
Use a Mat (or Not): A yoga mat offers some cushion and grip but a thick towel on a carpeted floor is just as effective.
Wear Comfortable Clothes: You should wear something that can make you move about. My favorite is leggings and a t-shirt.
None of the equipment required: This sequence requires nothing except the use of your body. Nonetheless, a pillow or a block would be useful in making adjustments.
Breathe: The most valuable tool is this. I also ensure that I breathe slowly and deeply during the whole practice. It is communicating to my nervous system that it is safe to be relaxed and release.
Simple Ultimate Yoga Sequence in Beginner Magic Flexibility.
Remain in each pose, 5-8 deep breathing. This is not a contest, keep in mind. Touch the pull, but never the hurt.
Light Warm-Up: Neck and Shoulder Rolls In Seat.
I come here every time to dissolve the stress of the day.
Get yourself into a comfortable position, cross the legs.
Gently lower your right ear on your right shoulder. Hold.
Rock your chin towards your chest and then towards your left shoulder.
Roll 3 times in each direction.
and then, roll your shoulders forward 5 times, and then backward 5 times.
Cat-Cow Pose (Marjaryasana-Bitilasana)
It is where I turn to sharpen my spine.
Get on hands and knees in table top position.
Cow: When you breathe, make your belly fall, your chin and tailbone reach to the roof.
Cat: Round your spine towards the ceiling, tucking the chin in towards the chest and tucking the tailbone in.
Keep moving back and forth between these two forms, and connecting the movement with your breath.
Standing Forward Bend (Uttanasana)
An excellent hamstring stretch, which is also relaxing.
Tucking your toes and lifting your hips up and back in a slight Downward Dog, work with tabletop. It is all right your heels are lifted off the floor!
Bend your hands towards your feet in a Standing Forward Fold.
Give your knees an ample bow. It is to get your head and neck out, not to get straight legs.
One can even have cross-elbows and sway.
Low Lunge (Anjaneyasana)
This was one of the most critical poses that opened my tight hips.
90; then step backwards with your right foot into a lunge.
Bend your back knee to the floor (add a towel on the floor as necessary).
Have your front knee bent over the ankle.
Breath in, and lift your arms above your head, and you will feel the stretch in your hip flexors and torso.
Puppy Pose (Uttana Shishosana)
I am fond of this position as a delicious stretch to the spine and shoulders.
Come back to tabletop.
Place your hands in front of you with knees placed over hips.
keep the forehead down softly to the floor (or a pillow).
The stretch with your arms, shoulders, and all the way along your spine.
Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana)
This is my secret weapon of stretching hamstrings safely.
Lying on your back and with your legs spread out.
Bend your right knee into the breast.
Take a strap, belt or towel and wrap it around the right foot arch.
Cautiously bending the leg straight up against the ceiling. Have your left leg in action and pushed into the floor.
The strap will help you to fine-tune the intensity.
Happy Baby Pose (Ananda Balasana)
Such a pose as the name suggests, it helps to release the lower back and hips.
Keep on your back, huddle your knees in.
Take the outer edges of your feet (when this is not possible, take the thigh).
Place your knees in a gentle widening motion and towards your armpits.
Have your tailbone on the floor and rock side-to-side with ease in case it feels good.
Final Relaxation: Savasana
Don’t you dare skip this! That is where the magic of integration takes place.
Lie on your back with your legs spread out with your arms at your sides and palms facing upwards.
Keep your eyes closed and your whole body resting on the floor and feeling heavy.
Wait 2-5 minutes, and just pay attention to the way you feel.
My Best Advice to Achieving Long-term Success.
Consistency Over Intensity: A simple yoga routine of practicing beginner flexibility of 10-15 minutes, 3-4 times a week, will be much more productive than an intense 1-long yoga session.