The Yoga 20 minutes yoga workout for Flexibility and stretching will increase your flexibility, improves motion, is designed to increase your flexibility, improve your range of motion, and reduces the muscle and joint pain. If you are performing these yoga moves you can be more flexible and face all the challenges.
By these below exercises, you will stretch hamstrings, calves, quads, abs, and chest. You can also loosen up the hips and increase mobility throughout the body with Sidebands and Twists.
Start on your hands and knees, tuck your toes under and straighten legs back so body comes into a pushup position. Keep elbows in line with writs and avoid dropping hips. Extend forward through the top of your head. Hold for 60 seconds.
Lift your hips up and back to bring the body into an inverted V, press hands into floor and shoulders away from the floor. Relax your neck. Sway head side to side. Work towards pushing heels to the floor.
Down dog split
Keeping hips square and core engaged raise your right leg up, foot flexed as high as you can. Avoid tensing muscles in your neck by pressing shoulders away from the floor.
Knee to knee crunch
Rise up onto toes of your left foot and lean upper body forward. Bring right knee to left elbow, then the right elbow. Kick right leg back to down dog split and hold.
Lift up until right thigh is parallel to floor, bring arms overhead, keeping biceps close to ears. Fingers together, breathe in deeply. If you like, sway arms from side to side.
Swing right leg forward into a low lunge between hands, Come up a little on your fingers. Push through your left heel and sink your hips low. Look forward.
Turn left foot out to 45 degrees, bringing heel; to the floor. Lean back, sliding left arm down left leg to rest on thigh or calf. Reach right hand towards the ceiling and look up.
Extended side angle
Hinge forward, resting right forearm on right thigh. Lift left arm and look up at your fingertips.
Standing half split
Lift back up into high lunge, the lower both hands out in front of your right foot. Straighten right leg and lift as high as you can. Keep hands on the floor, or challenge yourself and raise both arms along the torso.
Extended side angle variation
Lower right hand to the floor just inside of right foot. Keep left arm raised and look up. Avoid collapsing body forward.
Top 10 health benefits of stretching
- Increases circulation
- Greater flexibility
- Better balance
- Lower stress levels
- Reduces injury risk
- More energy
- Reduces pain
- Increases mobility
- Improved posture
- Increased exercise performance.
So, take some time for yourself and perform these stretching exercises every day. All the above moves take 20 minutes and they are very easy for you to perform.