{"id":76958,"date":"2025-06-30T12:29:19","date_gmt":"2025-06-30T12:29:19","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=76958"},"modified":"2025-06-30T18:53:19","modified_gmt":"2025-06-30T18:53:19","slug":"yoga-stretches-for-beginners","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/","title":{"rendered":"Yoga Stretches for Beginners: How to Start When You&#8217;re Not Flexible"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/#What_Are_the_Best_Yoga_Stretches_for_Beginners_to_Start_with\" >What Are the Best Yoga Stretches for Beginners to Start with?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/#Easy_Seated_Pose_Sukhasana_Deep_Breathing\" >Easy Seated Pose (Sukhasana) + Deep Breathing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/#Cat-Cow_Stretch_Marjaryasana%E2%80%93Bitilasana\" >Cat-Cow Stretch (Marjaryasana\u2013Bitilasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/#Childs_Pose_Balasana\" >Child&#8217;s Pose (Balasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/#Downward-Facing_Dog_Adho_Mukha_Svanasana\" >Downward-Facing Dog (Adho Mukha Svanasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/#Standing_Forward_Fold_Uttanasana\" >Standing Forward Fold (Uttanasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/#Low_Lunge_Anjaneyasana\" >Low Lunge (Anjaneyasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/#Seated_Forward_Fold_Paschimottanasana\" >Seated Forward Fold (Paschimottanasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/#Supine_Twist_Supta_Matsyendrasana\" >Supine Twist (Supta Matsyendrasana)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/#How_Do_I_Start_Yoga_If_Im_Not_Flexible\" >How Do I Start Yoga If I\u2019m Not Flexible?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/#How_Quickly_Does_Yoga_Improve_Flexibility\" >How Quickly Does Yoga Improve Flexibility?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/#Short-term_Improvements_First_2-4_Weeks\" >Short-term Improvements (First 2-4 Weeks)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/#Mid-term_Improvements_1-3_Months\" >Mid-term Improvements (1-3 Months)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/#Long-term_3_Months\" >Long-term (3+ Months)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/#Which_Yoga_Is_Best_for_Beginners_to_Improve_Flexibility\" >Which Yoga Is Best for Beginners to Improve Flexibility?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/#Hatha_Yoga_%E2%80%93_The_Foundational_Choice\" >Hatha Yoga &#8211; The Foundational Choice<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/#Yin_Yoga_%E2%80%93_Deep_Stretching_and_Stillness\" >Yin Yoga &#8211; Deep Stretching and Stillness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/#Restorative_Yoga_%E2%80%93_Gentle_Passive_Flexibility\" >Restorative Yoga &#8211; Gentle, Passive Flexibility<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/#Vinyasa_Yoga_Slow_Flow_%E2%80%93_Movement_Stretch\" >Vinyasa Yoga (Slow Flow) &#8211; Movement + Stretch<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/#What_Are_Some_Easy_Yoga_Stretches_for_Beginners\" >What Are Some Easy Yoga Stretches for Beginners?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/#Is_10_Minutes_of_Yoga_Stretches_a_Day_Enough_for_Beginners\" >Is 10 Minutes of Yoga Stretches a Day Enough for Beginners?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/#Better_Flexibility\" >Better Flexibility<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/#Reduced_Anxiety\" >Reduced Anxiety<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/#Lower_Back_Relief\" >Lower Back Relief<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/#Builds_a_Prolonged_Habit\" >Builds a Prolonged Habit<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/#At_what_age_is_it_hard_to_be_flexible\" >At what age is it hard to be flexible?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/#Why_cant_I_touch_my_toes\" >Why can&#8217;t I touch my toes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/#Is_it_good_to_stretch_every_day\" >Is it good to stretch every day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/#Whats_the_first_thing_a_beginner_in_yoga_should_know\" >What&#8217;s the first thing a beginner in yoga should know?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_Stretches_For_Beginners\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Beginner-Yoga.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">If a friend has forced you to join them in a yoga session or you&#8217;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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Knowing the core details and the science behind it can help you build a fruitful routine.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Best_Yoga_Stretches_for_Beginners_to_Start_with\"><\/span><b>What Are the Best Yoga Stretches for Beginners to Start with?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yoga is a holistic practice that strategically combines meditation and movement (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/382664694_The_Impact_of_Yoga_and_Meditation_on_Mental_and_Physical_Well-being\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Those bendy poses may seem too harsh on your body, but the peace you feel afterward is worth all the effort.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Yoga can be easy to start and is open to everyone. It\u2019s great for beginners, regardless of your background or fitness level. Are you wondering where to start? Just step onto the mat!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 2024 study involving 260 adults looked at the effects of two different types of yoga classes (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/39313441\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yoga Class 1 &#8211;\u00a0 Included poses, breathing exercises, meditation, and basic philosophy.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yoga Class 2 &#8211; Focused only on the physical postures.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Surprisingly, both groups experienced a range of benefits including;<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved emotional control<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Enhanced ability to handle discomfort\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Positive changes in the nervous system<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The takeaway was that even a single beginner-friendly yoga session can have a profound impact on your mind and body. <span data-sheets-root=\"1\">Our previous post goes into great detail about <a href=\"https:\/\/betterme.world\/articles\/yoga-stretches-for-lower-back\/\">yoga stretches for lower back<\/a>.<\/span><\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_Stretches_For_Beginners\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-73299\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-173-yoga-wall-pilates-1024x640.png\" alt=\"Yoga Stretches For Beginners\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-173-yoga-wall-pilates-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-173-yoga-wall-pilates-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-173-yoga-wall-pilates-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-173-yoga-wall-pilates-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-173-yoga-wall-pilates.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">The following are some yoga stretches beginners can try at home:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Easy_Seated_Pose_Sukhasana_Deep_Breathing\"><\/span><b>Easy Seated Pose (Sukhasana) + Deep Breathing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The steps to perform it are:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit cross-legged on the floor or a cushion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your spine tall and your shoulders relaxed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Close your eyes and inhale deeply through your nose for a count of four.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale slowly through your mouth or nose for a count of 4.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 5-8 deep breaths.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cat-Cow_Stretch_Marjaryasana%E2%80%93Bitilasana\"><\/span><b>Cat-Cow Stretch (Marjaryasana\u2013Bitilasana)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Here&#8217;s how you perform this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a tabletop position, with your hands and knees on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale: Drop your belly and lift your chest and tailbone (cow pose).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale: Round your spine and tuck your chin and tailbone (cat pose).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flow between cat and cow with your breath for 5-8 rounds.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Childs_Pose_Balasana\"><\/span><b>Child&#8217;s Pose (Balasana)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To perform this pose, follow these steps:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From the tabletop, bring your big toes together and keep your knees wide apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit back on your heels and reach your arms forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest your forehead on the mat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe deeply and stay for 5-10 breaths.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Downward-Facing_Dog_Adho_Mukha_Svanasana\"><\/span><b>Downward-Facing Dog (Adho Mukha Svanasana)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The steps to perform this pose are as follows:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From the tabletop, tuck your toes and lift your hips up and back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Straighten your legs as much as is comfortable and bend your knees slightly if needed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your hands firmly into the mat and relax your neck.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for five breaths.<\/span><\/li>\n<\/ol>\n<p><strong>The BetterMe: Health Coaching app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_Stretches_For_Beginners\" target=\"_blank\" rel=\"noopener\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Standing_Forward_Fold_Uttanasana\"><\/span><b>Standing Forward Fold (Uttanasana)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To perform this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly walk your feet forward and stand up halfway.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fold your torso over your legs, allowing your head to hang.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep a soft bend in your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay here for five deep breaths.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Low_Lunge_Anjaneyasana\"><\/span><b>Low Lunge (Anjaneyasana)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Here&#8217;s how you perform it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step your right foot forward into a lunge position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your left knee to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your arms overhead and gently stretch upward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 5 breaths, then switch to the other side.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Seated_Forward_Fold_Paschimottanasana\"><\/span><b>Seated Forward Fold (Paschimottanasana)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The steps to do this exercise are:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit with your legs extended straight in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and reach your arms up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and hinge forward from the hips, reaching toward your feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest your hands on your shins, ankles, or toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 5-8 breaths.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Supine_Twist_Supta_Matsyendrasana\"><\/span><b>Supine Twist (Supta Matsyendrasana)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To perform this:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back and hug your knees to your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drop both knees to the right side and stretch your arms out in a T shape.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turn your head to the left (optional).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for five breaths, then switch to the other side.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">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\u2019s essential to follow some basic tips, such as wearing comfortable clothing and using a yoga mat or a soft surface to support your joints.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, don&#8217;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.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/yoga-sequence-for-beginners\/\">Yoga Sequence for Beginners: How to Structure One That Works for You<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Start_Yoga_If_Im_Not_Flexible\"><\/span><b>How Do I Start Yoga If I\u2019m Not Flexible?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That&#8217;s the good part about flexibility!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, if you&#8217;re a dancer or are physically active, your body will reflect that movement. This clearly shows that it&#8217;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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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. <span data-sheets-root=\"1\">If you&#8217;re curious about <a href=\"https:\/\/betterme.world\/articles\/seated-yoga-stretches\/\">seated yoga stretches<\/a>, check out our earlier article.<\/span><\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_Stretches_For_Beginners\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72652\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5336-gentle-somatic-yoga-1024x640.png\" alt=\"Yoga Stretches For Beginners\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5336-gentle-somatic-yoga-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5336-gentle-somatic-yoga-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5336-gentle-somatic-yoga-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5336-gentle-somatic-yoga-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5336-gentle-somatic-yoga.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">For more insight, here are some tips that could help you get started with yoga even with your inflexible physique:<\/span><\/p>\n<ul>\n<li><b>Be Confident<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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\u2019t necessary to touch your toes or do any fancy moves. Just focus on moving your body, calming your mind, and starting where you are.<\/span><\/p>\n<ul>\n<li><b>Choose Easy Classes<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul>\n<li><b>Use Props and Modifications<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Yoga blocks, straps, cushions, or even a sturdy chair can help you reach comfortably without strain. Modifying poses doesn&#8217;t mean you&#8217;re doing less. It means you&#8217;re doing more while practicing safely and effectively.<\/span><\/p>\n<ul>\n<li><b>Focus on Breathing<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Don&#8217;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.<\/span><\/p>\n<ul>\n<li><b>Be Patient and Consistent<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Just a reminder: progress doesn&#8217;t always move in a straight line. Some days you may feel like you&#8217;re doing great and the next day things may feel harder. That&#8217;s completely normal.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your body responds to various factors that can dictate your progress such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sleep<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stress<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Energy levels<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">So it&#8217;s okay if it feels different day to day. Be kind to yourself and trust that all the effort you\u2019re putting in will make a difference over time.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_Stretches_For_Beginners\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72316\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/5205-yoga-sequences-for-beginners-1024x640.png\" alt=\"Yoga Stretches For Beginners\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/5205-yoga-sequences-for-beginners-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/5205-yoga-sequences-for-beginners-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/5205-yoga-sequences-for-beginners-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/5205-yoga-sequences-for-beginners-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/5205-yoga-sequences-for-beginners.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Quickly_Does_Yoga_Improve_Flexibility\"><\/span><b>How Quickly Does Yoga Improve Flexibility?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As mentioned above, progress in yoga isn\u2019t always linear. You have to take your chances and not lose hope.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/287347123_Impact_of_10-weeks_of_yoga_practice_on_flexibility_and_balance_of_college_athletes\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, the truth is that there haven\u2019t 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The reality is that everyone\u2019s yoga journey is different.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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\u2019s important to keep in mind that your experience may be faster, slower, or entirely unique.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s break down the changes a bit more:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Short-term_Improvements_First_2-4_Weeks\"><\/span><b>Short-term Improvements (First 2-4 Weeks)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slight increase in range of motion<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Less stiffness, particularly in the mornings<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Better posture and body awareness<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mid-term_Improvements_1-3_Months\"><\/span><b>Mid-term Improvements (1-3 Months)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deeper stretches may feel more comfortable<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Noticeable improvement in flexibility (in the hamstrings, hips, and shoulders) (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3503322\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muscles begin to lengthen and relax more easily (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s42977-023-00197-w\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Long-term_3_Months\"><\/span><b>Long-term (3+ Months)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Big gains in flexibility and mobility (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/6216857_Gains_in_Flexibility_Related_to_Measures_of_Muscular_Performance_Impact_of_Flexibility_on_Muscular_Performance\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved balance and strength (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10787260\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yoga starts to feel more fluid and natural<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While improving your flexibility may not be instant, it\u2019s 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?<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_Stretches_For_Beginners\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72646\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5204-yoga-warrior-sequence-1024x640.png\" alt=\"Yoga Stretches For Beginners\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5204-yoga-warrior-sequence-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5204-yoga-warrior-sequence-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5204-yoga-warrior-sequence-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5204-yoga-warrior-sequence-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5204-yoga-warrior-sequence.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Yoga_Is_Best_for_Beginners_to_Improve_Flexibility\"><\/span><b>Which Yoga Is Best for Beginners to Improve Flexibility?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yoga stretches for flexibility don&#8217;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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The following are the top recommendations when it comes to performing yoga to boost beginners&#8217; flexibility:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hatha_Yoga_%E2%80%93_The_Foundational_Choice\"><\/span><b>Hatha Yoga &#8211; The Foundational Choice<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><i><span style=\"font-weight: 400;\">Why it&#8217;s great<\/span><\/i><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slow-paced and beginner-friendly<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focuses on basic poses and proper alignment<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Helps gradually lengthen muscles and improve mobility<\/span><\/li>\n<\/ul>\n<p><b>Best suited for:<\/b><span style=\"font-weight: 400;\"> People who want to build flexibility without feeling overwhelmed.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Yin_Yoga_%E2%80%93_Deep_Stretching_and_Stillness\"><\/span><b>Yin Yoga &#8211; Deep Stretching and Stillness<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><i><span style=\"font-weight: 400;\">Why it&#8217;s great<\/span><\/i><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Poses are held for 2-5 minutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Targets deep connective tissues (fascia, joints)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Encourages mental calm and physical release<\/span><\/li>\n<\/ul>\n<p><b>Best suited for:<\/b><span style=\"font-weight: 400;\"> Increasing flexibility in the hips, lower back, and legs.<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_Stretches_For_Beginners\" target=\"_blank\" rel=\"noopener\">stay on track <\/a>and hold yourself accountable!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Restorative_Yoga_%E2%80%93_Gentle_Passive_Flexibility\"><\/span><b>Restorative Yoga &#8211; Gentle, Passive Flexibility<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><i><span style=\"font-weight: 400;\">Why it&#8217;s great<\/span><\/i><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Uses props for support<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Minimal physical effort, deep relaxation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently opens tight areas without strain<\/span><\/li>\n<\/ul>\n<p><b>Best suited for: <\/b><span style=\"font-weight: 400;\">Beginners with limited flexibility or those recovering from injuries.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Vinyasa_Yoga_Slow_Flow_%E2%80%93_Movement_Stretch\"><\/span><b>Vinyasa Yoga (Slow Flow) &#8211; Movement + Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><i><span style=\"font-weight: 400;\">Why it&#8217;s great<\/span><\/i><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Links breath to movement<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Encourages dynamic flexibility<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Builds strength and range of motion together<\/span><\/li>\n<\/ul>\n<p><b>Best suited for:<\/b><span style=\"font-weight: 400;\"> Individuals who enjoy gentle movement and seek flexibility and energy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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&#8217;t force any stretch that feels painful.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Flexibility takes time, so go easy and stick to it!<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Easy_Yoga_Stretches_for_Beginners\"><\/span><b>What Are Some Easy Yoga Stretches for Beginners?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re just starting, there are plenty of easy yoga stretches that can help you feel more relaxed and flexible. Consider why you\u2019re doing yoga as some stretches are better for specific purposes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of the best yoga stretches for the lower back include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Child&#8217;s pose<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cat-cow stretch<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Supine twist<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">All of these are gentle moves that can release tension and ease stiffness in your lower back.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, some of the best yoga stretches for improving overall flexibility include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Downward dog<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated forward bend<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Butterfly pose<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These are simple <a href=\"https:\/\/betterme.world\/articles\/seated-yoga-stretches\/\">yoga stretches<\/a> that require no skill to improve flexibility in your legs, hips, and spine.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Just take it slow, breathe deeply, and let your body ease into each pose. With regular practice, you\u2019ll start to feel more open and mobile in no time.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/easy-yoga-sequence\/\">Easy Yoga Sequences For Beginners With 12 Basic Poses<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_10_Minutes_of_Yoga_Stretches_a_Day_Enough_for_Beginners\"><\/span><b>Is 10 Minutes of Yoga Stretches a Day Enough for Beginners?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Jumping into a yoga routine can be one of the biggest favors you do for yourself. Even a <a href=\"https:\/\/betterme.world\/articles\/10-minute-stretch-routine\/\">10-minute stretch routine<\/a> that includes diverse moves and targets different body parts can make you physically and mentally fit.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out some of the perks you can experience when you perform 10 minutes of yoga stretches daily:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Better_Flexibility\"><\/span><b>Better Flexibility<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/psychology\/articles\/10.3389\/fpsyg.2024.1425359\/full\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even simple stretches, when done regularly, can help loosen tight muscles and make it easier to move more freely.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Reduced_Anxiety\"><\/span><b>Reduced Anxiety<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/public-health\/articles\/10.3389\/fpubh.2024.1406937\/full\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Just 10 minutes of gentle stretching and deep breathing can help soothe your nervous system, leaving you feeling more grounded and relaxed.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lower_Back_Relief\"><\/span><b>Lower Back Relief<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re feeling stiff or have lower back pain, try simple yoga stretches such as cat-cow or child&#8217;s pose. Doing these for just <a href=\"https:\/\/betterme.world\/articles\/10-minute-stretch-routine\/\">10 minutes a day<\/a> can really help ease the discomfort and improve how your back moves.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.bu.edu\/sph\/news\/articles\/2017\/yoga-as-effective-as-physical-therapy-to-reduce-back-pain\/#:~:text=%E2%80%9CFinding%20that%20yoga%20is%20as,said%20Janice%20Weinberg%2C%20professor%20of\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Builds_a_Prolonged_Habit\"><\/span><b>Builds a Prolonged Habit<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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&#8217;t the length of your practice &#8211; it\u2019s the consistency that makes the real difference.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_Stretches_For_Beginners\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-71983\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/5159-yoga-routines-for-flexibility-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/5159-yoga-routines-for-flexibility-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/5159-yoga-routines-for-flexibility-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/5159-yoga-routines-for-flexibility-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/5159-yoga-routines-for-flexibility-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/5159-yoga-routines-for-flexibility.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"At_what_age_is_it_hard_to_be_flexible\"><\/span><strong>At what age is it hard to be flexible?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Flexibility can start to decline as early as your 30s if you don\u2019t stay active, but age itself isn\u2019t the main issue &#8211; it&#8217;s inactivity.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_cant_I_touch_my_toes\"><\/span><strong>Why can&#8217;t I touch my toes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_good_to_stretch_every_day\"><\/span><strong>Is it good to stretch every day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even just 5-10 minutes a day can make a difference for areas such as your back, hips, and legs.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Whats_the_first_thing_a_beginner_in_yoga_should_know\"><\/span><strong>What&#8217;s the first thing a beginner in yoga should know?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The most important thing is that you don&#8217;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.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_Stretches_For_Beginners\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Beginner-Yoga.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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&#8217;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&#8217;s more important than your health.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":76961,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[52],"tags":[],"coauthors":[45],"class_list":["post-76958","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Yoga Stretches for Beginners: How to Start When You&#039;re Not Flexible - BetterMe<\/title>\n<meta name=\"description\" content=\"Do you feel stiff? \u2605 YOGA STRETCHES FOR BEGINNERS \u27a4 can be a great way to loosen up, boost mobility, and ease into yoga without stress.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Yoga Stretches for Beginners: How to Start When You&#039;re Not Flexible\" \/>\n<meta property=\"og:description\" content=\"Do you feel stiff? \u2605 YOGA STRETCHES FOR BEGINNERS \u27a4 can be a great way to loosen up, boost mobility, and ease into yoga without stress.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-30T18:53:19+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-94-yoga-stretches-for-beginners-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/a8113f678ac00ba6ef539b1fa2fb66f1\"},\"headline\":\"Yoga Stretches for Beginners: How to Start When You&#8217;re Not Flexible\",\"dateModified\":\"2025-06-30T18:53:19+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/\"},\"wordCount\":2600,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-94-yoga-stretches-for-beginners.png\",\"articleSection\":[\"Yoga\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">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.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Knowing the core details and the science behind it can help you build a fruitful routine.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are the Best Yoga Stretches for Beginners to Start with?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Yoga is a holistic practice that strategically combines meditation and movement (<\/span><a href=\\\"https:\/\/www.researchgate.net\/publication\/382664694_The_Impact_of_Yoga_and_Meditation_on_Mental_and_Physical_Well-being\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Those bendy poses may seem too harsh on your body, but the peace you feel afterward is worth all the effort.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Yoga can be easy to start and is open to everyone. It\u2019s great for beginners, regardless of your background or fitness level. Are you wondering where to start? 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\u2605 YOGA STRETCHES FOR BEGINNERS \u27a4 can be a great way to loosen up, boost mobility, and ease into yoga without stress.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Yoga Stretches for Beginners: How to Start When You're Not Flexible","og_description":"Do you feel stiff? \u2605 YOGA STRETCHES FOR BEGINNERS \u27a4 can be a great way to loosen up, boost mobility, and ease into yoga without stress.","og_url":"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-06-30T18:53:19+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-94-yoga-stretches-for-beginners-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/a8113f678ac00ba6ef539b1fa2fb66f1"},"headline":"Yoga Stretches for Beginners: How to Start When You&#8217;re Not Flexible","dateModified":"2025-06-30T18:53:19+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/"},"wordCount":2600,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-94-yoga-stretches-for-beginners.png","articleSection":["Yoga"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">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.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">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.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Knowing the core details and the science behind it can help you build a fruitful routine.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Are the Best Yoga Stretches for Beginners to Start with?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Yoga is a holistic practice that strategically combines meditation and movement (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/382664694_The_Impact_of_Yoga_and_Meditation_on_Mental_and_Physical_Well-being\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Those bendy poses may seem too harsh on your body, but the peace you feel afterward is worth all the effort.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Yoga can be easy to start and is open to everyone. It\u2019s great for beginners, regardless of your background or fitness level. Are you wondering where to start? Just step onto the mat!<\/span>\r\n\r\n<span style=\"font-weight: 400;\">A 2024 study involving 260 adults looked at the effects of two different types of yoga classes (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/39313441\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yoga Class 1 -\u00a0 Included poses, breathing exercises, meditation, and basic philosophy.<\/ ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/","url":"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/","name":"Yoga Stretches for Beginners: How to Start When You're Not Flexible - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-94-yoga-stretches-for-beginners.png","dateModified":"2025-06-30T18:53:19+00:00","description":"Do you feel stiff? \u2605 YOGA STRETCHES FOR BEGINNERS \u27a4 can be a great way to loosen up, boost mobility, and ease into yoga without stress.","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/#primaryimage","url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-94-yoga-stretches-for-beginners.png","contentUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-94-yoga-stretches-for-beginners.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-beginners\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Mental Health","item":"https:\/\/stage.betterme.world\/articles\/mental-health\/"},{"@type":"ListItem","position":3,"name":"Yoga","item":"https:\/\/stage.betterme.world\/articles\/mental-health\/yoga\/"},{"@type":"ListItem","position":4,"name":"Yoga Stretches for Beginners: How to Start When You&#8217;re Not Flexible"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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