Feeling stiff? Try 5 best stretching yoga for beginners

Stretching yoga for beginners is one of the best ways to open up the muscles and feel more relaxed.

Regular practice of yoga poses can help improve muscle tone, boost strength and endurance and reduce stress. Overall, stretching yoga exercises enhance well-being and quality of life.

So, are you ready to become more flexible? Start your practice with the following poses of yoga for flexibility for beginners and see how incredibly these poses will benefit you.

Best poses of stretching yoga for beginners

Here’re five ten-minute yoga poses for beginners to improve flexibility while also improving muscle tone:

#1 Downward facing dog

The downward-facing dog is effective for stretching. (Photo via Pexels/Ivan Samkov)

One of the most common and effective poses of stretching yoga for beginners, the downward facing dog, also called Adho Mukha Svanasana, is an amazing morning stretch.

This yoga pose stretches and opens up the hamstrings, calves and shoulders, and also benefits the back muscles. The downward facing dog pose in yoga is an excellent way to kickstart your morning.

How to do the downward facing dog pose?

Start in a tabletop position on your knees and hands. Breathe easily, and slowly lift your knees off the ground.
Position your hips up towards the ceiling, and reach your heels to the floor to straighten out the knees.
Do not lock your knees. Press through your fingertips, and bring your head between your arms. Keep your gaze straight.
Stay in the position for ten counts, and slowly return to the starting position.

#2 Triangle pose

Another easy and effective pose of stretching yoga for beginners is the triangle pose, also called Trikonasana.

This is a standing yoga pose that gently stretches the hamstrings, hips, chest, shoulders, calves and spine, while also strengthening the quads and ankles at the same time.

How to do the triangle pose?

Stand straight with your feet at a shoulder distance, and lift your arms so that they become parallel to the floor. Make sure to keep your palms facing down.
Take a big step on the side with your right leg, and hinge at the bottom of the floor. Extend your torso towards your right leg while hinging from your hip joint.
Rotate your torso towards the left, and place your right hand on the right shin or ankle.
Move your left arm up, and make sure that both shoulders are in one line.
Stay in the position, and repeat on the other side.

#3 Child’s pose

Child's pose is a restorative pose of stretching yoga for beginners. (Photo via Pexels/Gustavo Fring)

Child’s pose, also called Balasana, is a restorative pose of stretching yoga for beginners that stretches the back and shoulders and can be done between more advanced yoga poses. It's a great stretch to open the upper body muscles in the morning.

How to do a child’s pose?

Take a tabletop position, and sit back on your heels.
Slowly bend forward while resting the torso on the thighs and placing the arms straight in the front.
Stretch as much as you can by extending the arms farther, and stay in the position for a few long breaths.

#4 Cat-cow pose

The cat-cow pose, also called Bitilasana Marjaryasana, stretches the spine and eases lower back pain. Doing this pose regularly increases flexibility of the entire back muscle and also opens up the shoulders, neck and chest.

How to do the cat-cow pose?

Take a position on all fours. Place your hands below the shoulders and knees below the hips.
Round your back while arching it up towards the ceiling, and lower your chin towards the chest at the same time, like a cat.
Lower your back down, and lift your head up like a cow.
Repeat both for a few seconds.

#5 Bridge pose

The bridge pose is an excellent stretching yoga for beginners to boost lower body strength. (Photo via Pexels/Anna Shvets)

The bridge pose, also called Setu Bandha Sarvangasana, is another very beneficial stretching pose for beginners that works great for the lower body muscles. This pose primarily stretches the glutes and opens up the chest and shoulders.

How to do a bridge pose?

Lie down on your back with the feet on the floor and knees pointed up.
Bring your heels close to the butts, and immediately lift the hips off the floor as high as you can.
Make sure to keep the knees over the ankles, and clasp the hands beneath your hips. You can also place your hands on the sides.
Move your shoulder blades together, and hold the position for a few breaths.

Stretching yoga for beginners can be the perfect way to start flexibility training and give your muscles the attention they need. While the aforementioned yoga poses can benefit everyone, they're especially useful for people with long-sitting jobs and sedentary lifestyles.

As a beginner, though, it's important to give yourself plenty of time to master these poses. Do not rush, and do not compromise on your form. Stay safe, and practice regularly.