A Truly Beginner Yoga Sequence to Stretch You Out

Updated on 12/31/2018 at 3:35 PM

POPSUGAR Photography | Louisa Larson

"I'm not flexible enough" is one of the most common reasons people say they won't come to my yoga class. But that's the whole point of doing yoga — to loosen up tight muscles, increase flexibility, and feel more open. Here's the perfect 10-pose yoga sequence to start warming up those tense and rigid muscles. Take these poses deeper as your body feels ready, and aim to do this sequence at least three times a week to start noticing a difference in your flexibility.

Relaxed Standing Forward Bend

Stand with your feet hips-width distance apart.
Slowly hinge at the hips, keeping the knees slightly bent, folding toward the thighs.
Hold onto opposite elbows or rest the hands on the floor.
Enjoy this stretch for five breaths.

Wide Squat

Bend your knees and lower your hips down toward the ground. If your heels don't touch the ground, roll up a towel or the back of your mat and place it under your heels for support. Also, widening your stance might make this pose feel easier.
Rest your hands on the floor for support or bring your palms together at your heart center and firmly press your elbows against the inside of your knees. This will help to open your hips even further.
Work on shifting weight into your heels and lengthening the crown of your head up toward the ceiling.
Hold the pose for five deep breaths.

Cat — POPSUGAR Photography / Louisa Larson

Cat

Begin with your hands and knees on the floor. Make sure your knees are under your hips and your wrists under your shoulders. Begin in a neutral spine position, with your back flat and your abs engaged. Take a big deep inhale.
On the exhale, round your spine up toward the ceiling, pulling your belly button up toward your spine. Tuck your chin toward your chest, and let your neck release.
Stay like this for a few breaths; you can also "wag" your tailbone gently from side to side.

Cow — POPSUGAR Photography / Louisa Larson

Cow

From Cat Pose, exhale and let your belly relax and go loose. Lift your head and tailbone up toward the sky — without putting any unnecessary pressure on your neck.
Rock your hips from side to side in this position for a few breaths.
Then flow back and forth from Cat Pose (inhale) to Cow Pose (exhale).
Repeat for at least 10 rounds, or until your spine is warmed up.

Relaxed Down Dog

Begin on your hands and knees, with your fingers spread wide.
Tuck your toes and lift your knees off the floor. Keep your knees bent and your heels lifted.
As your hamstrings and calves begin to open up, you can start straightening your legs and lowering your heels to the floor.
Relax your head between your shoulders and breathe deeply for five breaths.

Modified Seated Forward Bend

Sit on the floor with your legs extended in front of you and your knees bent.
Keeping your back flat, begin to fold forward, reaching your belly button out toward the knees.
Fold forward as far as you can, straightening your legs as you're ready, staying here for five breaths.

Seated Flag Spinal Twist

Sitting with both legs out in front of you, bend the right knee, pressing the sole of the right foot against the left inner thigh.
Turn toward the right, placing your left hand on your right knee and your right hand on the floor behind you.
Enjoy this twist for five breaths, then straighten the leg and repeat on the left side for another five.

Modified Wide Straddle

Sit on the floor with your legs in a wide straddle.
Keep your torso upright, and rest your hands on your thighs or knees.
As you're ready, you can begin to fold forward toward the floor.
Keeping the core strong, breathe deeply for five breaths.

Sphinx

Come onto your belly with your legs behind you.
Place your forearms on the mat so your elbows are directly underneath your shoulders. Keep your hips resting on the floor as you gently press your chest away from your hands.
Actively roll your shoulders away from your ears, elongating the neck. Gaze in front of you or lower your head back between your shoulder blades to deepen the stretch.
Hold for five breaths.

Lying Spinal Twist

Lie on your back, bending your knees into your chest.
Extend your arms out in T-position.
Slowly lower both knees to the right. Rest them on the ground, and turn your head to the left. You can increase the stretch by crossing the left knee over the right thigh.
Hold here for at least five breaths, feeling your spine lengthen and twist. You may even hear some "cracks."
Use your abs to lift your knees back to center. Slowly lower both knees to the left, and look over your right shoulder for another five.