15 minute beginner yoga Exercises for flexibility


This beginner yoga exercises for flexibility  has numerous benefits, it can relieve aches, pain, and make you flexible. Another advantage of these exercises is that you can practice them from the comfort of your home.

One of the reasons people practice yoga is to become flexible, and with this yoga exercises, your flexibility will improve naturally as long as you keep practicing it.

This beginner yoga exercises for flexibility can help boost energy and can be practiced any time of the day if your body is stressed out, fatigued or depressed. This routine is designed to enhance flexibility and back pain.

Who can practice this yoga workout?

  • Beginners who desire good yoga exercises.
  • Individuals who want to make their body flexible
  • People who want to lose weight with yoga practice

Note: Try your best to maintain every pose for thirty seconds. For the two-sided routines, ensure you repeat the workout on each side before progressing.

To complete the workout, ensure you repeat these 12 poses three times!

Below are 12 fifteen-minute yoga routines for flexibility:


1. Seated Forward Bend 


To begin, stretch both legs out in front of you.

Try walking your hands out further as you exhale and move your chest closer to your thighs.

Also, ensure you focus on stretching your upper body while bending over. You can use a yoga strap or towel to pull yourself forward if you find it difficult to reach your toes.

Maintain this position for thirty seconds.

2. Upward (Reverse) Plank Pose


You start in a sitting position with both feet in front and place your hands directly underneath your shoulders.

Using your core and glutes, raise your body up till your pelvis is directly in a straight line with other parts of your body.

Hold this position for 30 seconds.

3. Warrior I

(Anuvittasana I)

This yoga pose is effective in weight loss and requires lots of strength and balance to hold.

To begin, set your right foot to the right about 4 feet from your left foot. Turn your body towards the right direction, and turn your left leg at an angle of 45 degrees.

Stretch by sinking into your right knee while keeping your left foot straight.  Ensure your right knee be at angle 90-degree and your right thigh parallel to the floor.

Raise your hand over your head and make sure your head is slightly up or pointing straight forward.

Ensure you your ribcage, spine, and pelvis stretching as you reach higher through your fingertips.

Maintain this pose for thirty seconds. Perform pose on each side.

4. Standing Back Bend


Start by ѕtаndіng wіth уоur fееt ѕhоuldеr-wіdth apart and your arms pointed towards the sky. Slowly stretch your arms backward while bending your back.

Be mindful not to stretch this position too much to avoid back injury or fall backward. Keeping stretching as long as you are comfortable.

Maintain this position for thirty seconds. Repeat workout on both sides.

5. Pigeon Pose

(Eka Pada Rajakapotasana) 

Start while kneeling down. Raise your right knee up, and position your right foot ahead оf уоur lеft knее.

Support yourself with your hands as you stretch your left foot behind with your toes placed under.

Make sure you feel the stretch in your back and hip flexors.

Maintain this pose for thirty seconds. Repeat on each side.

6. Extended Triangle Pose

(Utthira Trikonasana)

Place your rіght foot 3.5-4 feet apart from your left foot, and then spread your аrmѕ ѕtrаіght out to thе ѕіdеѕ ѕо that they аrе раrаllеl tо the flооr. 

Point уоur rіght tоеѕ out tоwаrdѕ the right while ensuring уоur lеft tоеѕ is pointed forward. Breathe out as you spread your right arm towards the floor or your ankle on the right while ensuring your left hand is straight.

Gaze up towards thе сеіlіng. If you find it difficult to reach the ground, you can go for your knee or right shin instead. A yoga block can be used as an alternative.

Maintain this pose for thirty seconds. Perform exercise on the two sides.

7. Revolved Chair Variation

(Parivrtta Utkatasana) 

Position yourself like you are sitting on a chair with your knees bent (make sure you can still see your toes) to some extent and your back slightly curved.

Reach for the outside of your left ankle with your right arm, go as low as you can reach. Raise your left arm towards the ceiling while keeping your shoulders stacked.

Look up, and then gradually try to lean upwards into the twist. Doing this will help loosen your collarbone and check.

Hold the pose for thirty seconds.

Perform this workout on your right and left sides. 

If you are looking to start a Yoga training for beginners, where you will learn the basics concepts about Yoga and also how to integrate Yoga easily and effectively in your lifestyle?

 Then i suggest to try the Yoga for beginners.

8. Head to Knee Forward Bend

(Janu Sirsasana)

Whіlе kееріng your right lеg bent wіth уоur rіght fооt іn contact wіth thе іnѕіdе of your left thіgh, ѕtrеtсh уоur lеft lеg forward tоwаrdѕ уоur frоnt. As уоu breathe out, trу walking your hаndѕ out a bit further аftеr еvеrу brеаth. 

Do not fосuѕ оn lеаnіng оvеr, іnѕtеаd соnсеntrаtіng оn lеngthеnіng уоur upper bоdу outward.

Maintain thіѕ pose for thіrtу ѕесоndѕ.  Pеrfоrm оn thе two sides. 

9. Camel Pose


This pose is effective in opening the chest and back. One of the benefits of yoga is to alleviate back pain, and this yoga pose can help you achieve that.

You begin this exercise by kneeling down with your arms placed at your side. Then reach for your ankle on the right ankle with your right arm. Bend your back and shift forward a little before reaching for your left ankle.

Ensure your knees and legs hip are kept distance apart. Lean towards your pelvis and bend your back further to open your chest more.

Maintain this positon for thirty seconds. If you experience too much strain in your back, you can stop before thirty seconds.

10. Upward Facing Dog


You start by lying on the floor face-down with both arms above your hips and placing the top of your feet on the ground.

With the help of your arms and core strength, lift your knees, thighs, and hips off the ground while pulling your chest outward.

Look slightly upward or straight ahead.

Maintain this position for thirty seconds and then release.

11. Downward Facing Dog

(Adho Mukha Svanasana) 

You can do this by spreading both palms out on your yoga mat and raise your buttocks straight into the air until your knees leave the floor and your legs are straight.

The secret to this pose is ensuring your back is well-curved, and your butt is pointed to the extent your lower back is totally straight and not curved at all.

Try maintaining this pose for thirty seconds to stretch your shoulders and hamstrings.

12. Standing Half Forward Bend

(Ardha Uttanasana) 

Start this routine by standing with your feet shoulder-width apart.  Gently reach down towards your toes while maintaining your arms shoulder length apart.

The idea behind this stretch is to maintain a straight back, ensure you back is not bent.

To keep straight, you may try to bend your back and push your butt up; this is because your back will want to bend the more you go down.


Have in mind that this exercises requires you to maintain each position for thirty seconds before progressing to the next yoga pose.

Ensure you rest for a minute after completing all twelve poses.

Repeat the yoga exercises for flexibility for the second time, ensure you change sides on positions that target each side of your body. Take a break for one minute, and round up the yoga poses again for the last round.

You are free to perform any or all of the routines for more than thirty seconds as long as you are comfortable with it.

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This Yoga flexibility exercise has numerous benefits, it can relieve aches, pain, and make you flexible. Another advantage of these workouts is that you can practice them from the comfort of your homes.
  • Bee RaNature El says:

    I am a yoga instructor as well. Love this site and the way you are instructing your audience. This is great and easy to follow.

    • Paulo RibeiroPaulo Ribeiro says:

      Hi Bee,
      Amazing to hear all that for an instructor!
      Thanks for passing by.

  • Casey says:

    I love yoga because I know there are so many good benefits to your body. A lot of my friends are into it and I might just take it up in the next set of new sessions.

    • Paulo RibeiroPaulo Ribeiro says:

      Hi Casey!
      Yoga can help you a lot in terms of health and body benefits, no questions about it.

      You just need to start your YOGA journey!

  • Wendy Lemeric says:

    I haven’t really tried yoga but these exercises are worth a try.

    • Paulo RibeiroPaulo Ribeiro says:

      HI Wendy,
      If you seek to improve your flexibility then i recommend you to try them out!

  • Tamalyn says:

    I’ve been wanting to try yoga. This is such excellent motivation to get started. Thanks for including the video for each pose!

    • Paulo RibeiroPaulo Ribeiro says:

      Hi Tamalyn,
      That’s awesome, you just need to take action and start to practice Yoga.

  • Stephanie Jeannot says:

    I have done many of these poses. I love yoga. Great workout for flexibility.

    • Paulo RibeiroPaulo Ribeiro says:

      Hi Stephanie,
      Thanks for passing by and being pleased with the workout!

  • LAKatwoman says:

    I used to think yoga was boring but when I finally got into it…my goodness did it test my patience and strength. Love this beginner guide. Very helpfulto many!

  • Cris says:

    Yoga is one of my favorite forms of exercise. I find it very reflective and relaxing. I’ve done many of these poses, pigeon being one of my favorites.

    • That´s really great!
      Pigeon is also one of my favorites poses.

      thanks for passing by.

  • prabashi says:

    Oh god! im starting a yoga class next month for the first time. I wonder really how i end up looking in front of others. Is there anything important i need to know

    • That´s really amazing, i am 100% sure you will love it!
      let us know about your Yoga journey!

  • Ruth I. says:

    I haven’t tried yoga. Yet, it excites me to see people practicing yoga. Thanks for this list.

    • Paulo RibeiroPaulo Ribeiro says:

      Hi Ruth,

      You should try it.

  • Chuck says:

    I definitely need this especially on our 8 hour sitting job. Thank you so much. Great exercises!

    • Paulo RibeiroPaulo Ribeiro says:

      Hi Chuck,

      Indeed Yoga help a lot people who works 8+ hours sitting in a desk.
      You should try the exercises!

  • Gideon Akachukwu Okorie says:

    Love this, so detailed.. Thanks for sharing this cause i really need this cause i really need this kind of stuff to help solve my persistent waist pain.

    • Hi Gideon,

      That´s great to read your amazing feedback.
      Yoga will help you to reduce your waist pain.

      Talk soon.

  • May says:

    This is awesome! Thank you for sharing. I am a beginner to yoga, but I want to incorporate it more into my day to day. This guide is easy enough and the visuals really help so I know I’m doing it correctly!

    May from http://www.lavieenmay.com

    • Hi May,

      You have landed in the right place 🙂
      This post has the goal to help beginners with great yoga exercises for flexibility.

      Don´t forget to share your Yoga journey, we will be waiting for it!

  • Jean Exum Sauban says:

    Thanks for all these awesome reminders, Paulo. I need to do more Yoga. I used to do a lot more.

    • Hi Jean,

      That´s really awesome.
      You should try to do it consistently so you can get great results in the long run.

      Cya soon.

  • Amber Gardner says:

    These look very intriguing. There’s nothing like learning the extent of your body.

    • Hi Amber,

      You are 100% correct!
      Yoga will help you to understand how your mind and body will behave in very different situations.
      the exercises in this article are just a small example.

      Cya soon.

  • Waren Jean says:

    I use to do Yoga before when my schedule wasn’t too tight, but now I do a bit at home. It’s good to follow a pattern and steps and this is a lot better than what I do. I will try all these poses.

    • Hi Waren,

      Its good to know this article will help you much better. These exercises will help you a lot to improve your flexibility.

      Share with us your progress.

  • David Elliott says:

    I’ve done a few of these already. And some of them are pretty rough. That reverse plank seems like quite a difficult pose to get into. I am curious though.

    • Hi David,

      When we are starting all the poses seem wuite difficult, but if you do them consistently, you will see that after awhile you will notice improvements.
      Your body will adapt slowly.

      Kepp us posted with your evolution.

  • Peachy says:

    I’ve been wanting to try Yoga but I don’t know where or how to begin. Thanks for sharing this list for beginners.

    • Hi Peachy,

      This article will be a great starting point.because you will get the exercises very detailed.

      I also suggest to grab our Yoga Beginners guide that will help you out.

      Dont forget to come back and share your Yoga journey.

  • Liev Cruz says:

    I love your poses. I should try this one by one every weekend. I wish I do have sometime everyday. I still have to work on my schedule. I really wanna do this everyday. Working hard for my body and mind fitness.

    • Paulo RibeiroPaulo Ribeiro says:

      Hi Liev,

      Thanks for the compliments 🙂
      Indeed you should try them, the best thing is to try to do them in sequence.
      Its just a 15 minute exercises.

      When you have the time try it , thats the way to see some results.

      Don’t forget to share with us your progress!

  • Tonya says:

    I will be glad when my hand is healed from surgery for a ruptured tendon in my thumb. I need my daily yoga and I can’t get on the floor for any poses, since I am not allowed to put weight on my hand yet.

    • Paulo & VerônicaPaulo & Verônica says:

      Hi Tonya,

      You need to recover until you are 100% fit to restart your Yoga workouts.

      Let us know when you restart and if you want share some pictures of your Yoga workouts!