Yoga has long been touted for its physical and mental health benefits. The peace you feel after a well-performed yoga session makes you feel at peace. You start to lose all your worries and with consistency, you may even notice differences in the way you look.
If a friend has forced you to join them in a yoga session or you’ve started watching those tempting yoga reels on Instagram, take this as a sign to give it a shot. In this guide, we cover the essential details to help you get started with this practice.
Knowing the core details and the science behind it can help you build a fruitful routine.
Yoga is a holistic practice that strategically combines meditation and movement (1). Those bendy poses may seem too harsh on your body, but the peace you feel afterward is worth all the effort.
Yoga can be easy to start and is open to everyone. It’s great for beginners, regardless of your background or fitness level. Are you wondering where to start? Just step onto the mat!
A 2024 study involving 260 adults looked at the effects of two different types of yoga classes (2).
Surprisingly, both groups experienced a range of benefits including;
The takeaway was that even a single beginner-friendly yoga session can have a profound impact on your mind and body. Our previous post goes into great detail about yoga stretches for lower back.
The following are some yoga stretches beginners can try at home:
The steps to perform it are:
Here’s how you perform this exercise:
To perform this pose, follow these steps:
The steps to perform this pose are as follows:
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To perform this exercise:
Here’s how you perform it:
The steps to do this exercise are:
To perform this:
These are some moves that are aimed at newbies who are starting out at home. It should be noted that regardless of the yoga venue, it’s essential to follow some basic tips, such as wearing comfortable clothing and using a yoga mat or a soft surface to support your joints.
Also, don’t stress about flexibility. Yoga is all about tuning into your body, so focus on breathing deeply and moving gently through each pose. If you feel good, you can repeat the full sequence once or twice to deepen the stretch and relax even further.
Read more: Yoga Sequence for Beginners: How to Structure One That Works for You
There are no ground rules that yoga is only for flexible people. In fact, the idea is to help people get more flexible with the regular practice of structured yoga sessions.
That’s the good part about flexibility!
It can develop over time and is more easily adopted. Your body naturally shapes according to the way you use it. If you spend most of your time sitting at a desk, your posture and muscles will adjust to that routine.
On the other hand, if you’re a dancer or are physically active, your body will reflect that movement. This clearly shows that it’s never too late to make a change. Once you start moving with intention, your body will start to respond and adapt in new, healthier ways.
A well-known example of someone who improved their flexibility through yoga is Madonna. The pop icon has long credited yoga, particularly Ashtanga yoga, with keeping her strong and flexible, even in her 60s. If you’re curious about seated yoga stretches, check out our earlier article.
For more insight, here are some tips that could help you get started with yoga even with your inflexible physique:
One reason why many people dislike exercise is the lack of flexibility in their bodies. You should understand that no one will force you to do complex moves in the first few sessions. Adapt your exercise patterns as needed and simply go with the flow. It isn’t necessary to touch your toes or do any fancy moves. Just focus on moving your body, calming your mind, and starting where you are.
Start by looking for user-friendly options. You can join a certified trainer or seek assistance from authentic platforms such as BetterMe. With these, you can start with seated yoga poses to prepare your body for more advanced moves later.
Yoga blocks, straps, cushions, or even a sturdy chair can help you reach comfortably without strain. Modifying poses doesn’t mean you’re doing less. It means you’re doing more while practicing safely and effectively.
Don’t worry about how far you can bend or stretch. Just breathe deeply and move gently. The more you practice, the more naturally your body will open up.
Progress takes time. You may not feel flexible at first, but your body will adapt over time. Stick with it 3-4 times a week and you can notice a difference in just a few weeks.
Just a reminder: progress doesn’t always move in a straight line. Some days you may feel like you’re doing great and the next day things may feel harder. That’s completely normal.
Your body responds to various factors that can dictate your progress such as:
So it’s okay if it feels different day to day. Be kind to yourself and trust that all the effort you’re putting in will make a difference over time.
As mentioned above, progress in yoga isn’t always linear. You have to take your chances and not lose hope.
A study published in the International Journal of Yoga showed that people saw a big boost in their flexibility after doing yoga regularly for 10 weeks (3).
However, the truth is that there haven’t been many studies that have examined how long it takes different individuals of all ages, body types, and fitness levels to become more flexible through yoga.
The reality is that everyone’s yoga journey is different.
How fast you see progress depends on your body, how often you practice, and other personal factors. That being said, when we examined comments on Reddit, many people mentioned noticing increased flexibility after just 2 to 4 weeks. Still, it’s important to keep in mind that your experience may be faster, slower, or entirely unique.
Let’s break down the changes a bit more:
While improving your flexibility may not be instant, it’s 100% achievable and will come quicker with consistency. How about being persistent and setting aside 15-20 minutes each day to see results over time?
Yoga stretches for flexibility don’t necessarily mean complex moves. You can get started with a few basic exercises and find yourself in a good position with just a 10-minute daily stretch routine.
The following are the top recommendations when it comes to performing yoga to boost beginners’ flexibility:
Why it’s great
Best suited for: People who want to build flexibility without feeling overwhelmed.
Why it’s great
Best suited for: Increasing flexibility in the hips, lower back, and legs.
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Why it’s great
Best suited for: Beginners with limited flexibility or those recovering from injuries.
Why it’s great
Best suited for: Individuals who enjoy gentle movement and seek flexibility and energy.
Start with Hatha or Yin yoga a couple of times a week. Make sure to warm up first, pay attention to how your body feels, and don’t force any stretch that feels painful.
Flexibility takes time, so go easy and stick to it!
If you’re just starting, there are plenty of easy yoga stretches that can help you feel more relaxed and flexible. Consider why you’re doing yoga as some stretches are better for specific purposes.
Some of the best yoga stretches for the lower back include:
All of these are gentle moves that can release tension and ease stiffness in your lower back.
On the other hand, some of the best yoga stretches for improving overall flexibility include:
These are simple yoga stretches that require no skill to improve flexibility in your legs, hips, and spine.
Just take it slow, breathe deeply, and let your body ease into each pose. With regular practice, you’ll start to feel more open and mobile in no time.
Read more: Easy Yoga Sequences For Beginners With 12 Basic Poses
Jumping into a yoga routine can be one of the biggest favors you do for yourself. Even a 10-minute stretch routine that includes diverse moves and targets different body parts can make you physically and mentally fit.
Check out some of the perks you can experience when you perform 10 minutes of yoga stretches daily:
A study in the International Journal of Yoga found that doing just a little yoga each day can noticeably improve flexibility and balance in beginners in 6 to 8 weeks (8).
Even simple stretches, when done regularly, can help loosen tight muscles and make it easier to move more freely.
According to research published in Frontiers in Psychology, even brief yoga sessions can help reduce cortisol (the hormone associated with stress) and improve your mood (9).
Just 10 minutes of gentle stretching and deep breathing can help soothe your nervous system, leaving you feeling more grounded and relaxed.
If you’re feeling stiff or have lower back pain, try simple yoga stretches such as cat-cow or child’s pose. Doing these for just 10 minutes a day can really help ease the discomfort and improve how your back moves.
A study in the Annals of Internal Medicine even found that regular yoga was just as effective as physical therapy for people with ongoing lower back pain (10).
Starting with just 10 minutes makes it easier to stick with yoga. It feels doable, not overwhelming, and that makes you more likely to keep it up. And sticking with it regularly is what really leads to lasting results.
10 minutes may not sound like much, but practicing every day can make a real difference. Over time, it can help you become more flexible, relieve tension in your lower back, and boost your mood. What matters most isn’t the length of your practice – it’s the consistency that makes the real difference.
Flexibility can start to decline as early as your 30s if you don’t stay active, but age itself isn’t the main issue – it’s inactivity. The good news is that no matter your age, you can improve your flexibility with regular stretching or gentle yoga. It may take a little longer as you get older, but your body still responds to movement and care. Not being able to touch your toes usually comes down to tight hamstrings, lower back tension, or limited hip mobility, not a lack of effort. Sitting for long periods or not stretching regularly can cause your muscles to become stiff. With consistent stretching (particularly yoga stretches for flexibility), most people see progress over time. Yes, daily stretching can be incredibly beneficial, particularly if you do it gently and mindfully. It helps keep your muscles loose, improves circulation, and can prevent stiffness or injury. Even just 5-10 minutes a day can make a difference for areas such as your back, hips, and legs. The most important thing is that you don’t have to be flexible to start. Yoga is about connecting with your body, not forcing it to conform. Start slow, listen to how your body feels, and focus on your breath. Progress will come with consistency, not perfection.Frequently Asked Questions
At what age is it hard to be flexible?
Why can't I touch my toes?
Is it good to stretch every day?
What's the first thing a beginner in yoga should know?
Yoga can bring a 360-degree change to your life. Those boring work tasks and never-ending domestic chores may take a toll on your physical and psychological health and if you feel like there’s no end to it, you may get distracted and not focus on yourself. Consider yoga as a way to reconnect with yourself. Those deep breaths and peaceful sessions can help you sneak a peek into your thoughts and emotions. Eventually, you can be free of those useless thoughts and start working on your body, as nothing’s more important than your health.
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