Beginner Morning Yoga Flexibility Workout is a free 9 min workout plan with 32 illustrated exercises for your yoga. Follow the workout online, save it to your WorkoutLabs Fit account or download it as a printable PDF.
Tap any exercise in the workout to see the muscles worked, clear exercise illustrations and step-by-step instructions. Each workout includes sets, reps, rest times and notes so you can follow the plan without guessing.
For more ready-made training plans, try WorkoutLabs Fit. You can follow visual workouts, build your own routines, manage your training calendar and track your progress. Sign up today to claim your free week.
No equipment is needed – every exercise in this workout uses your own bodyweight, so you can do it at home or anywhere.
The full workout takes about 9 minutes, covering 32 exercises with prescribed sets, reps and rest periods. Using the built-in timers and auto-advance keeps you on pace from start to finish.
Yes – this is a beginner-friendly workout. Every exercise includes an illustration and step-by-step instructions, so you can learn proper form as you go. Start with lighter weights and focus on technique.
This routine primarily works your abs, lower back, spine, chest, glutes & hip flexors, hamstrings. Tap any exercise in the workout to see a muscle diagram showing exactly which primary and secondary muscles it activates.
For get toned, increase flexibility, aim to do this workout 2–3 times per week with at least one rest day between sessions. Progress by gradually adding weight or reps, and pair it with workouts for other muscle groups during the week.
Yes – you can download this workout as a free printable PDF using the download button, or save it to a free WorkoutLabs Fit account to follow it on your phone, customize the exercises and track your progress.
Modification: Check your alignment by practicing with your back to a wall.
Avoid this pose if you have low blood pressure.
Modification: Rest your top toes on the floor rather than hooking them behind your calf.
Avoid this pose if you have a knee injury or low blood pressure.
Modification: Rest your top toes on the floor rather than hooking them behind your calf.
Avoid this pose if you have a knee injury or low blood pressure.
Modification: Bend your knees. Place your hands on your shins instead of the floor.
Avoid this pose if you have high blood pressure or carpal tunnel syndrome.
Modification: Lower your knees to the floor.
Avoid this pose if you have carpal tunnel syndrome or shoulder or wrist injury.
Modification: Lower your knees to the floor.
Avoid this pose if you have carpal tunnel syndrome or shoulder or wrist injury.
Avoid this pose if you have high blood pressure or carpal tunnel syndrome.
Modification: Lower your knees to the floor.
Avoid this pose if you have carpal tunnel syndrome or shoulder or wrist injury.
Modification: Lower your knees to the floor.
Avoid this pose if you have carpal tunnel syndrome or shoulder or wrist injury.
Modification: Place a folded blanket under your knees for cushion.
Avoid this pose if you have a knee injury.
Avoid this pose if you have a knee injury.
Modification: Keep your hands on your low back to lessen the stretch.
Avoid this pose if you have a neck or back injury.
Modification: Place a folded blanket under your knees for cushion.
Modification: Place a folded blanket under your knees for cushion.
Modification: Place a folded blanket under your knees for cushion.
Modification: Place a folded blanket under your knees for cushion.
Modification: Place a folded blanket under your knees for cushion.
Modification: Place a folded blanket under your knees for cushion.
Modification: Keep your hands on your hips or back knee on the floor, toes untucked.
Avoid this pose if you have heart problems, high blood pressure, or knee injury.
Modification: Keep your hands on your hips or back knee on the floor, toes untucked.
Avoid this pose if you have heart problems, high blood pressure, or knee injury.
Modification: Bend your knees. Place your hands on your shins instead of the floor.
Avoid this pose if you have low blood pressure.
Modification: Rest your top toes on the floor rather than hooking them behind your calf.
Avoid this pose if you have a knee injury or low blood pressure.
Modification: Rest your top toes on the floor rather than hooking them behind your calf.
Avoid this pose if you have a knee injury or low blood pressure.
Modification: Check your alignment by practicing with your back to a wall.
