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20 Minute Yoga Stretch For Beginners



Best Yoga Asanas for Weight Loss
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20 Minute Yoga Stretch For Beginners

This 20 Minute Yoga Stretch For Beginners will motivate you to get out of bed in the morning…


Ready to start your day with a brief 20 minute yoga stretch for beginners exercise that will gently wake you up while also providing a fitness buzz?

You needn’t look any further.


This yoga routine consists of ten distinct yoga stretch postures that you may do at any time in the morning.


It will give you the morning yoga energy you need to have a productive and happy day.

Who is the workout intended for?

SEE ALSO How To Stay Motivated To Lose Weight


  • Yoga for complete beginners
  • People searching for additional energy or a pick-me-up
  • People hoping to get in a fast morning exercise


  1. Half Lord of the Fishes Pose (Matsyendrasana)

Yoga tipsExhale while twisting slightly in the opposite direction of your straightened leg. Instead of taking the bind and holding the left hand, you might keep your right hand out to the side for support.

This is a fantastic stance that can help with digestion.

SEE ALSO 5 Minutes Yoga Routine To Reduce Arm Fat Fast

Hold the position for 30 seconds.

  1. Revolved Head-to-Knee Pose (Parivrtta Janu Sirsasana)

20 Minute Yoga Stretch For BeginnersRaise your left arm and reach towards your right foot. Beginners will strive to reach as far as they can. It’s not a problem if you can’t touch your toes. To intensify the stretch, bring your right arm up to your left knee.


Hold the position for 30 seconds. Rep on the other side.


  1. Standing Forward Bend (Uttanasana)

yoga tipsLower yourself all the way down and lay your hands on the floor or as far as they will go. Bend your legs as needed until you are able to hold them straight.

Clap your hands behind your back to improve the stretch in your arms and shoulders. Pull your arms down even further as you arch your back.


For 30 seconds, take deep breaths in and out for this stretch.

  1. Upward Facing Dog (Urdhvamukhasvanasana)

Upward Facing Dog (Urdhvamukhasvanasana) Begin by lying face down on the floor, arms slightly above your hips, and the tops of your feet on the ground. Lift your knees, thighs, and hips off the floor while lifting your chest outward, using your core power and your arms. Look directly forward or slightly upward.

This is an excellent position for relieving lower back discomfort.


Hold for up to 30 seconds before releasing.

  1. Warrior I (Virabhadrasana I)

yoga tipsStep your right foot out about 4 feet to the right of your other foot. Turn your torso to the right and turn your left foot in roughly a 45-degree angle.

Sink into your right knee to extend the stretch, but maintain your left leg straight. Your right knee should be at a 90-degree angle with your right thigh parallel to the ground.

SEE ALSO Natural appetite suppressant for healthy weight loss 

Raise your arms over your head, pointing straight forward or slightly up. As you reach higher with your fingertips, feel your spine, ribs, and pelvis stretch.


Hold the position for 30 seconds. Take turns performing on both sides.


  1. Extended Triangle Pose (Utthita Trikonasana)

extended triangle yoga tipsStep your right foot out to a distance of 3 ½ – 4 feet, then stretch your arms straight out to the sides, parallel to the floor. Point your right toes out to the right, while your left toes are pointing forward.

While maintaining your left arm straight, exhale as you stretch your right hand down to your right ankle or the floor. Allow your sight to soar to the ceiling.

If you don’t have the flexibility to reach for the floor, you can alter this position to reach for your right shin or knee instead.

Hold the position for 30 seconds. Take turns performing on both sides.


  1. Pigeon Pose (Eka Pada Rajakapotasana)

yoga tipsBegin on all fours in a kneeling stance. Place your right foot in front of your left knee and raise your right knee. Hold yourself up with your hands while extending your left leg behind you, toes tucked under.

The stretch should be felt in your hip flexors and lower back.


Hold the position for 30 seconds. Rep on the other side.


  1. Camel Pose (Ustrasana)

20 Minute Yoga Stretch For BeginnersBegin on your knees, with your arms at your sides. Wrap your right arm over your right ankle. Before reaching around and grabbing your left ankle, arch your back and move forward a little.

Make sure your knees and legs are hip-distance apart. To expand your chest even further, lean towards your pelvis and arch your back even more.

Maintain for 30 seconds (or less if you feel that it is straining your back too much).


  1. Revolved Chair Pose (Parivrtta Utkatasana)

yoga stretchBegin in chair posture, with your feet together, knees slightly bent, and back arched slightly. Check that you can see your toes.

Clasp your hands around your heart. Reach your left elbow down slowly, resting on the outside of your right knee. Try to tilt upwards into the twist while gazing up. This will aid in the opening of your chest and collarbone.


Hold for 30 seconds before repeating on the opposite side.


  1. Downward Facing Dog (Adho Mukha Svanasana)

yoga stretchSpread your palms on your mat and straighten your legs until your knees are off the ground and your legs are straight. The trick to this position is to maintain your back arched and your buttocks pointed out far enough so that your lower back is absolutely straight and not arched at all.


Hold this position for 30 seconds before moving into One-Legged Downward Facing Dog (below).


  1. One-Legged Downward Facing Dog (Eka Pada Adho Mukha Svanasana)

yoga tipsBegin in the downward facing dog position (above). Raise the left leg until it is parallel to the rest of the body. Push your buttocks out and your torso down closer to the mat as you ground your hands into the mat.

The higher you can elevate the leg (further than the straight line from the body), the more this stretch will be felt in the back.


Hold for 30 seconds before transitioning to three-legged downward facing dog (below) or repeating on the opposite side.


  1. Three-Legged Downward Facing Dog (Tri Pada Adho Mukha Svanasana)

yoga stretch tipsBegin in Downward Facing Dog with one leg (above).


Return your right knee to a 90-degree angle behind you. The stretch should be felt in your hips and side body. As much as possible, maintain your shoulders in line with your hands.

Hold the position for 30 seconds. Take turns performing on both sides.

SEE ALSO 20 Minute Beginner Yoga Workout Routine For Flexibility

Remember that you will hold each posture for 30 seconds before moving on to the next one for this workout. Rest for 1 minute after completing all 12 positions.

Then repeat the workout, switching sides on the positions that engage various parts of the body. Rest for another minute before repeating the positions for the third time.

If it feels good on your body or you believe you need it, feel free to stay in any of the yoga poses for longer than 30 seconds.

If you appreciated this post or have any queries, please leave a comment below!


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Yoga For Older Women | 8 Effective Asanas



yoga for older women
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Yoga is an excellent type of exercise for people of all ages, but it is particularly good for those over the age of 50.

It will teach you about body awareness and provide you with better mobility control.

This Yoga For Older Women teaches you to be strong, balanced, and flexible. Increased flexibility, in particular, will aid in the relief of aches and pains like joint pain and lower back pain.


yoga for older womenHigh-impact exercise, such as long-distance running and weight lifting, can be harmful to the body after a certain age. The danger of injury is significantly increased.

Yoga is a fantastic low-impact type of exercise that helps to strengthen the body sufficiently to prevent injury.

The beginner poses of Yoga For Older Women listed below are all safe and useful for seniors.

  1. Tree Poseyoga poses for seniorsTree posture will test your balance and stability while also improving it. It is also an excellent meditation pose.Begin in Tadasana (Mountain Pose), feet hip-distance apart, and hands pressed together in front of you.

    Lift your ankle as high as you can so that it rests on the inner of your other thigh. Hold your hand there until you’re confident enough to take it off.

    Tighten the abdominal muscles while holding this pose to help you stay balanced and steady.

    You have two options for how to position your hands. You can keep them together at your heart (ideal for balance) or bring them up over your head for an added challenge.

    Hold for 30 seconds before repeating with the opposite leg.

  2.  Cat/Cow Pose15 Basic Yoga Poses For Beginners With Pictures15 Basic Yoga Poses For Beginners With PicturesCat and Cow positions are commonly performed as a “vinyasa” or “flow.”They are an excellent warm-up for the body, allowing you to open up your back and chest and practice deep breathing.

    Begin on your knees in tabletop posture, with your hands on the ground in front of you. Take a deep breath in, then as you exhale, bring your head in between your shoulders and circle your back as much as you can for Cat posture.

    As you take another deep breath, raise your head and arch your spine for Cow Pose. Maintain a straight line of sight ahead of you and concentrate on lifting your shoulders back and buttocks up towards the ceiling.

    Repeat this Cat and Cow vinyasa 5-6 times before moving on to another pose.

  3. Spinal Twist Variation (or Half Lord of the Fishes)yoga for older women

    This pose is excellent for relieving back pain and decompressing the spine. It is also an excellent stress reliever because it aids in the release of tension and strain in the body.

    Begin by sitting in an Indian fashion, with your hands on your knees. Slowly shift your body to the right by placing your left hand on your right knee.

    To avoid stressing the neck, tilt your head in the direction that you are twisting your body. Place your right hand behind you.

    This stance should feel comfortable and natural. Don’t push it.

    Repeat 3-4 deep breaths on the other side.

  4. Sunbird Poseyoga for older women

    This pose is excellent for relieving back pain and decompressing the spine. It is also an excellent stress reliever because it aids in the release of tension and strain in the body.

    Begin by sitting in an Indian fashion, with your hands on your knees. Slowly shift your body to the right by placing your left hand on your right knee.

    To avoid stressing the neck, tilt your head in the direction that you are twisting your body. Place your right hand behind you.

    This stance should feel comfortable and natural. Don’t push it.

    Repeat 3-4 deep breaths on the other side.

  5. Warrior IBest Yoga Asanas for Weight LossWarrior I is one of three warrior-standing poses that are frequently practiced as a vinyasa. Warrior I and Warrior II will be covered because Warrior III is outside the scope of this essay.
    Warrior I is comparable to a lunge with one major difference: the location of the feet. The back foot should be flat on the ground and angled 45 degrees to the front foot.

    Keep the front knee bent at a 90-degree angle as much as feasible. The quadriceps will work hard to keep you in this position.

    Raise your arms over your head, palms facing inward. Maintain your head between your upper arms and raise your eyes slightly upward.

    Lift your gaze up slightly higher and tilt your arms and hands back behind you a little further to extend this stretch into the back. The stretch should be felt in your lower back.

    Hold for 30 seconds if possible, and remember to breathe deeply throughout. Switch to Warrior II before repeating on the other side.

  6. Warrior IIyoga for older women

    To continue the flow, you will go from Warrior I to Warrior II.

    Reach your arms out to the sides, parallel to the floor. The palms are turned down. Twist your torso so that it is facing left. Pivot your back foot another 45 degrees so that it forms a 90-degree angle with your front foot.

    As with the Warrior I position, you want to maintain your front knee as bent as possible.

    Hold for 30 seconds before repeating on the opposite side.

  7.  Cobra PoseThe cobra stance tightens the buttocks and improves the spine and back muscles.

    Lie flat on your back with your hands on your sides, stomach touching the floor, and feet pointing behind you. Raise your chest by straightening your arms. If your neck is bothering you, you can look up toward the ceiling.

    When performing this pose, concentrate on using your core and back muscles rather than your hands.

    Work on a comfortable height rather than forcing the backbend. You can gradually modify the height of the backbend by bending your hands slightly.

    Hold for 30 seconds while breathing normally.

  8.  Child Poseyoga for older womenThe most prevalent “rest pose” in yoga is the child’s pose.

    It is intended to calm and repair the body. It is frequently done at the end of practice before meditation, as well as after any back-strengthening poses (like the Cobra pose, above).

    Begin by kneeling on the floor and placing your hands in front of you. Slowly lower your torso to the floor until your forehead can rest comfortably on the floor.

    You can either keep your arms at your sides or out in front of you. Because the objective of this pose is to rest the body, do whatever feels most comfortable on your body.


    Hold for as long as you like. Perform this pose at the end of your yoga practice or whenever you feel the need for a break during your practice.

Feel free to leave a comment below if you liked this article on yoga for older women or have any questions!

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7 Simple Steps to Get Flexible Fast with Yoga



yoga for older women
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Looking to get flexible fast with yoga?

So you’ve started your yoga journey and realized just how inflexible you are.

Or maybe you just decided to do a little stretching this morning and noticed just how far away your toes are.

Maybe you have chronic aches and pains that led you to look into yoga and flexibility to heal them. Either way, you have come to the right place.

While there is no magic pill or magic stretch for increasing your flexibility overnight, there are tips, tricks, and methods that you can practice to get more flexible, faster.

Before we begin, we’d want to advise you not to compare your degree of flexibility and growth to that of others.

Individuals are born with varying degrees of flexibility, and some people have to work MUCH HARDER than others to get it (myself included).

It’s fantastic to have a buddy or renowned yogi to look up to and push you but keep in mind that this is your path and you should only compare your development to yourself.

1. Establish clear goals and use them to motivate yourself.

What is your motivation for attempting to become more flexible? Is it because you want to try your hand at the splits? Is it because you saw a specific stance and knew you had to be able to pull it off? Is it because you need to get rid of your lower back pain?

Find your cause and make it your aim. Allow it to encourage you to go on your mat and stretch every day.

The most important objective I’ve had since starting yoga is to be able to do the splits. I am pretty tall and extremely stiff, particularly with the hamstrings. I have to work on it EVERY DAY, but I do it because I want to get there and know that with practice, I can!

2. Determine which yoga postures and stretches are most appropriate for your goals.


7 Simple Steps to Get Flexible Fast with Yoga

There are several locations where you may improve your flexibility, as well as numerous yoga postures and stretches to help you get there. That being said, certain positions will help you get there faster and will be worth your effort more than others.

Some fundamental yoga positions for flexibility are listed below:

  • Hamstrings: Forward Bend, Head-to-Knee Forward Bend, Half Splits
  • Hips: Pigeon Pose, Crescent Lunge
  • Back: Cobra Pose, Upward-Facing Dog, Camel Pose, Bow Pose
  • Chest and Shoulders: Puppy Pose

3. Practice, Practice, Practice.

The following are some of the most often asked questions about stretching and flexibility:

  • How frequently should I stretch?
  • How much time should I spend stretching?

I wish there was a magic number I could tell you. I know I was seeking for it as I began my quest toward flexibility. The fact is that it all depends.

It all depends on how quickly you want to attain your objectives. It all depends on whether you become sore from stretching. It all depends on how much time you want to devote to it. Let us discuss about it…

to get more flexible

How frequently should I stretch? If you want significant and measurable effects, you should stretch AT LEAST 3 times each week at a moderate degree of exertion. You should stretch every day if you want FAST results.

Some days may require longer and more intensive stretching than others, but you should warm up your muscles in some form at least once every day.

How much time should I spend stretching? Again, this is entirely up to you, however, stretching EACH muscle for AT LEAST 30 SECONDS is advised if you want to see significant improvements.

It’s much better if you can stretch one muscle group for at least one minute at a time. For example, because my aim is to perform the splits, I spend at least 1 minute in every stretch or position I do for my hamstrings and hips (because flexibility in both is necessary for the splits).

When stretching, extend as far as you can comfortably and hold the stance. When your body has adjusted and you feel the tension easing, try stretching a little more. Continue this method for the next 30 seconds to a minute.

You will likely experience mild soreness some days, but this is normal and does not mean that you have to stop stretching.  Slowly ease into the stretch the next day, and the soreness will dissipate.

Be aware though that pain is not normal and means that you may have pulled a muscle.  Make sure to start slowly, and listen to your body.  Ease up when you feel any pain.  An injury will set you back for weeks or even months.

It seems a little time-consuming, right? Well, this leads to our next point…

4. Let the TV be your accountability partner.

Yogis everywhere may cringe at those words, because yoga is supposed to be all about quiet time, meditation, etc.  Well yes, that is true…

But I have to say, when you are working long and hard on your flexibility and repeating the same or similar stretches every single day, it can sure get BORING sometimes…

I find that it helps me to watch an hour-long episode while I stretch.  It’s a good break from work, and it helps to keep me accountable to work out the full hour that the show is on.

Just make sure that you are still concentrating and focusing enough on the poses and your body.  It should not be something that is so engaging or distracting that you can’t focus on your body and your goals.

5. Take progress photos.

7 Simple Steps to Get Flexible Fast with Yoga

I can’t stress this point enough.  Please don’t read over it and discount it immediately.  It has been THE most invaluable tool throughout my flexibility journey.

Photos serve as hard evidence that you ARE making progress.  Flexibility can feel like slow work, and it can be very frustrating at times.

It can be enough to make you want to quit because you feel like you are getting nowhere.

I felt like that during my splits journey.  I was forced to take a progress photo once, and I was blown away by how close I was!  It didn’t feel like it at all.  The problem was that I just couldn’t SEE it myself.  This also helped to motivate me to work even harder!

Try taking photos every 2 weeks or so to see how quickly you are progressing.  You can keep them on your phone or post them to Instagram (which is the best option, because you can compare your photos much easier, and they won’t get lost in your phone library).

6. Use props.

yoga strap and block

A yoga strap was another useful item I employed. It allows you to access difficult-to-reach areas and keeps your body properly oriented until you get the flexibility to go there without it.

A yoga block is another useful item. This one can also assist in ensuring that your body is correctly aligned and that your form is perfect till you have the flexibility to reach the ground. It’s also excellent for stretching.

They are both easy tools that can make a huge difference at the beginning of your practice!

7. Use a structured program FOR flexibility.

It can be a little overwhelming and very frustrating to get the process started, stay motivated, and stay on the right track.

I know that when I started, I was trying to work on everything at once.  There were so many poses with so many different benefits.  I ended up getting barely better at everything rather than much better at my goals.

Good luck in your journey, and if you appreciate this post on the 7 simple steps to get flexible fast with yoga then please leave any comments or questions you may have below!

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How to Lose Weight if You Weigh 200 pounds or More



How to lose weight if you weigh 200 pounds or more

ÌIf you weigh over 200 pounds, this is probably a journey that you have attempted multiple times with no success.

But I’m here to tell you that the past does not matter. Only the present.

We’ve know that this amount of weight gain — the dreaded 200-lb mark — comes with a lot of emotional pain and baggage. 

We’ve heard every story in the book from our clients:

  • Not being able to keep up with your kids or grandkids in the yard
  • Having to ask for an extender for an airplane seat
  • And just the general weakness and fatigue that comes with that amount of weight

But there’s no need to blame yourself or anything else for this.

Let’s move forward and work on letting go of the dead weight — without the skepticism, misconceptions, and emotional blocks that we have carried with us from the past.

Let’s focus on the present and what you want from your future, including…

  • Where you are going in your life?
  • Where do you WANT to go? Who do you WANT to be?
  • Think of all the things you have yet to experience in life…

The present is the only thing that you have power over anyway.

This process will take some time, but you WILL get there.

With the right mindset and the right tools.

I can promise you that and so can our clients, some of which have lost over 100 pounds with the steps I’m about to share with you.

Let’s take the journey to ONEderland together!

Here are seven basic steps you need to take.

1. Don’t Worry About Exercise (For Now)

Ummm what??? Is that a typo???


Exercise actually plays a pretty minor role in weight loss compared to diet.

In fact, a study done by Current Biology took 322 adults from 5 different countries through a calorie reduction weight loss program.  They split the groups between those that did exercise and those that did not.

Shockingly enough, adding in exercise did not play ANY major role in calories burned or weight lost.  And for those that saw changes, they were minor at best.

Instead of burning out your motivation trying to get that dreaded exercise in, save it for what really matters: what you are EATING.

Focus 100% of your efforts on what you are putting INTO your body.

Exercising will unnecessarily stress the joints, cause cravings, and is too much of a risk at 200+ pounds.  And it’s often just not worth the willpower at the beginning of long weight loss journey.

We do, however, encourage going on daily walks and spending time outdoors, which is good for your health for a variety of reasons.

Only once you have established some healthy eating habits have reached some consistency with your diet should you worry about adding in more intensive exercise.

P.S. We’re not in any way saying exercise doesn’t help or doesn’t matter. Because it absolutely is.

We’re just being realistic about where your results are really coming from and what you should focus on in the beginning.


2. Do NOT Obsess Over Calories

This is another crucial mistake most people make when they weigh over 200 pounds.

You’ve likely tried a LOT of different diets and tried counting calories on more than one occasion.

It sucks, right? And it’s just no way to live, really.

It’s really helpful to be knowledgeable about where your calories come from and what’s inside the food that you’re eating.

But here’s the thing…


When you focus on eating the right foods, you don’t ever have to count a single calorie again.

But here’s the other thing with that and the reason why you may not have lost weight even when you were eating the right foods and counting your calories…

At 200 pounds,  your body’s hormones hormones are likely pretty severely damaged due to the weight gain.

You’re likely suffering from high cortisol, excess estrogen, critically low testosterone, and insulin resistance, among others.

This actually causes our bodies to not be able to process ANYTHING efficiently — even the healthy foods.

We’ll discuss more about why this is and how to fix it in a moment.


3. Do NOT Make Small Changes and Expect Big Results

“Everything in moderation.”

Some fitness gurus will lure you in with this so that they can entice you with being able to still eat your desserts while dieting.

Minor changes will lead to minor results.

No, we’re not going to tell you that you have to give up sweets and all the things that you love forever.

But if you want to be serious about losing weight because you’ve gained a serious amount of weight — you need to make some serious adjustments.

According to the latest science, militant diets win out vs. standard diets. Those who lose the most weight in the first 2-4 weeks of dieting have the greatest weight loss results in the following year (1).


Therefore, losing weight fast will better impact you in both the short-term and the long-term.  The most effective thing you can do is actually a cold turkey approach.

Would you rather lose 7-10 pounds in a week or lose 7-10 pounds over the next 2 months?

Losing weight FAST and seeing those results immediately is what will keep you moving forward.

Trust us on this one.

4. Heal Your Digestive Tract

Do Bananas Cause Or Relieve Constipation

Echoing what we addressed earlier about your body  not being able to process even healthy foods properly anymore…

When your gut health is compromised, it loses the ability to absorb nutrients. 

Your gut becomes “leaky,” and no, this isn’t just something that happens to people with digestion problems.

This happens to the vast majority of people who weigh 200 pounds and could stand to lose at least 100 of that.

The good news is that you can heal your leaky gut fairly easily.


Add some apple cider vinegar to your diet, a good probiotics supplement daily, and start eating the right foods.

The supplement will help kill bad bacteria and promote the growth of healthy bacteria alongside your healthy diet. 

And on that note about what you should be eating…

5. Eat High-Quality Protein at Every Meal


One thing we know for sure is that most people that are trying to lose weight when they weigh over 200 pounds  is that they almost never are getting in enough protein in their diet.

If they were, overeating would be nearly impossible.  You would be too full from the protein and satisfied to eat more of the bad things.

Try eating 100 grams of protein for day, with plenty of healthy, fiber-rich vegetables to help you digest it, and see how hungry you are throughout the day.

Protein is the absolute best food for aiding in weight loss and helping you build muscle (which in turn burns fat faster).

Here are some recommendations:


  • Lean chicken breast
  • Grass-fed beef
  • Salmon
  • Whole eggs
  • Low-carb protein powder

Eat 25g of protein at every meal, up to 100g per day, and see how hungry you are.

6. Do a Month-Long Carbohydrate Detox

The body needs a break from the excessive consumption to truly reset before you start trying to lose serious weight.

Try cutting out carbohydrates for month. All carbs. ALL THE CARBS.

(Expect some crankiness here.)

7. Drink Warm Lemon Water Every Morning

This one isn’t absolutely necessary, but we think it’s an important ritual to get yourself in the habit of doing during this journey.

Lemon juice is super detoxifying because of all of the natural enzymes present and it will help tremendously during this detox process.

Try squeezing 1/2 of a lemon into a warm up of water first thing in the morning before any coffee or anything else. 

Make sure the water isn’t too hot or it will kill off some of the natural enzymes, and consider drinking it through a straw because the acidity can wear on your tooth enamel if you aren’t careful.

Also, only real lemon juice from an actual fresh lemon works here. No store-bought stuff!

8. Get a Serious Plan in Place

As we said before, serious results takes serious committment.

If you need some help, we want to help you get on board with a serious plan. It’s not hard and it’s not complicated.

Quite the opposite as it’s pretty simple and easy to follow, but without all the fluff that a lot of other weight loss plans have.

Beacuse this plan isn’t for the masses.

It’s for women — and specifically designed with women who weigh over 200 pounds in mind.

Don’t do this alone.

Do it with women who get you. Women who need your help too.

And please leave a comment below if you enjoyed this article on how to lose weight if you weigh 200 lbs or more or if you have any questions for us!

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