- Stand with your feet hip-width apart.
- Rest your hands on top of your head with an exhale, fingers interlocked.
- Reach your palms toward the sky with an inhale. Come on to your toes and stretch your whole body.
- Balance here for one or more slow deep breaths.
- Exhale and lower. Repeat this movement.
Beginner 5-Min Yoga Flow Flexibility Workout
5 min
·
11 exercises
Just 5 minutes of smooth, mindful movement to wake up your body and ease tension. This beginner yoga flow targets flexibility and full-body tone — no equipment, no mat needed. Focus on breathing, flow through at your own pace, and start your day feeling refreshed.
Feet hip-width apart · Draw shoulders down · Tuck tailbone under · Tuck front ribs in · Fix gaze at one point to balance · Exhale and place hands on head · Inhale and reach palms toward sky
Bring feet wider than shoulders · Do not move hips · Draw shoulders down · Do not twist or bend forward or backward · Bend with an exhale · Rise with an inhale
Relax neck · Bend knees · Feet parallel · Hold opposite elbows · Round back
Align wrists under shoulders · Align knees under hips · Broaden shoulders · Inhale and arch · Exhale and round
Hands shoulder-width apart · Feet hip-width apart · Spread fingers wide · Draw belly toward spine · Keep head in line with spine · Soften elbows
Keep elbows in · Upper arms parallel to floor · Elbows above wrists · Abs engaged · Hands shoulder-distance wide
Keep hips over knees · Bring knees hip-width apart · Bring hands shoulder-width apart · Release chest toward floor
Bring knees to touch · Relax shoulders · Lengthen spine · Bring toes to touch · Separate heels ·
Ankles in line with knees · Toes pointing outward
Do not force knees toward floor · Keep neck in line with spine · Draw heels close to groin
Lengthen spine · Relax shoulders · Reach crown of head toward sky · Relax arms
About this workout
Beginner 5-Min Yoga Flow Flexibility Workout is a free 5 min workout plan with 11 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.
Workout details
- Duration: 5 min
- Exercises: 11
- Training focus: Yoga
- Equipment: NO EQUIPMENT
- Level: Beginner
- Format: Interactive workout and printable PDF
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.
Questions about this workout
What equipment do I need for this workout?
No equipment is needed – every exercise in this workout uses your own bodyweight, so you can do it at home or anywhere.
How long does the Beginner 5-Min Yoga Flow Flexibility Workout take?
The full workout takes about 5 minutes, covering 11 exercises with prescribed sets, reps and rest periods. Using the built-in timers and auto-advance keeps you on pace from start to finish.
Is this workout suitable for my fitness level?
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.
What muscles does this workout target?
This routine primarily works your abs, spine, obliques, lower back, middle back / lats, shoulders. Tap any exercise in the workout to see a muscle diagram showing exactly which primary and secondary muscles it activates.
How often should I do this workout?
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.
Can I download or save this workout?
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.
Beginner 5-Min Yoga Flow Flexibility Workout
5 min
·
11 exercises
Just 5 minutes of smooth, mindful movement to wake up your body and ease tension. This beginner yoga flow targets flexibility and full-body tone — no equipment, no mat needed. Focus on breathing, flow through at your own pace, and start your day feeling refreshed.
Palm Tree
Feet hip-width apart · Draw shoulders down · Tuck tailbone under · Tuck front ribs in · Fix gaze at one point to balance · Exhale and place hands on head · Inhale and reach palms toward sky
Primary muscle group(s):
Abs, Spine
Secondary:
Ankles, Chest, Quadriceps, Shoulders, Upper Back & Lower Traps, Wrists
Pronunciation:
TAHD-AH-sah-nah
Swaying Palm Tree
Bring feet wider than shoulders · Do not move hips · Draw shoulders down · Do not twist or bend forward or backward · Bend with an exhale · Rise with an inhale
Primary muscle group(s):
Abs, Obliques, Spine
Secondary:
Middle Back / Lats, Shoulders, Upper Back & Lower Traps, Wrists
Pronunciation:
teer-yahk-ah TAHD-AH-sah-nah
- Stand with your feet wider than your shoulders.
- With an inhale, stretch your palms toward the sky, fingers interlocked.
- Bend to the right with an exhale. Do not move your hips.
- Rise to center with an inhale. Change sides and repeat this movement.
Rag Doll
Relax neck · Bend knees · Feet parallel · Hold opposite elbows · Round back
Primary muscle group(s):
Lower Back, Middle Back / Lats, Shoulders, Spine, Upper Back & Lower Traps
Pronunciation:
oo-TAH-NAH-sah-nah variation
- Stand with your feet hip distance apart, feet parallel. Bend your knees and fold forward from your hips with an exhale.
- Cross your arms and hold opposite elbows. Round your back and let your head hang.
- Hold the pose and take slow, deep breaths.
- Release your hands with an exhale. Roll up to standing with an inhale.
Modification: For low back issues, bend your knees deeply and keep your back flat.
Avoid this pose if you have high blood pressure.
Cat Stretch
Align wrists under shoulders · Align knees under hips · Broaden shoulders · Inhale and arch · Exhale and round
Primary muscle group(s):
Lower Back, Middle Back / Lats, Spine, Upper Back & Lower Traps
Secondary:
Neck & Upper Traps, Shoulders, Wrists
Pronunciation:
mar-jar-ee-AH-sah-nah
- Begin on all fours. Bring your wrists directly under your shoulders and knees under your hips. Bring your head to a neutral position.
- With an inhale, arch your spine, reaching your head and tailbone toward the sky. Let your belly drop toward the floor.
- With an exhale, round your spine, drawing your head and tailbone toward the floor.
- Repeat this movement.
Modification: Place a folded blanket under your knees for cushion.
Plank
Hands shoulder-width apart · Feet hip-width apart · Spread fingers wide · Draw belly toward spine · Keep head in line with spine · Soften elbows
Primary muscle group(s):
Abs, Obliques, Shoulders
Secondary:
Glutes & Hip Flexors, Quadriceps, Triceps, Wrists
Pronunciation:
koom-bhah-KAH-sah-nah
- Begin in Downward Facing Dog. Bring your hands as wide as your shoulders and feet as wide as your hips. Spread your fingers wide. Reach your tailbone toward the sky behind you.
- With an inhale, shift forward into Plank, bringing your shoulders over your wrists. Engage your core and legs. Gaze diagonally downward.
- Hold the pose and take slow, deep breaths.
- Push back to Downward Facing Dog with an exhale.
Modification: Lower your knees to the floor.
Avoid this pose if you have carpal tunnel syndrome.
Four Limbed Staff
Keep elbows in · Upper arms parallel to floor · Elbows above wrists · Abs engaged · Hands shoulder-distance wide
Primary muscle group(s):
Abs, Triceps
Secondary:
Chest, Glutes & Hip Flexors, Hamstrings, Wrists
Pronunciation:
chut-oor-ung-ah dahn-DAH-sah-nah
- Begin in Plank. Bend your elbows with an exhale, lowering your body until your upper arms are parallel to the floor.
- Engage your core and legs, hugging your elbows toward your body.
- Hold the pose and take slow, deep breaths.
- Lower your knees and then whole body to the floor with an exhale.
Modification: Lower your knees to the floor.
Avoid this pose if you have carpal tunnel syndrome or shoulder or wrist injury.
Extended Puppy
Keep hips over knees · Bring knees hip-width apart · Bring hands shoulder-width apart · Release chest toward floor
Primary muscle group(s):
Shoulders, Spine
Secondary:
Abs, Upper Back & Lower Traps
Pronunciation:
oo-TAH-NAH shee-SHOW-sah-nah
- Begin on all fours. Bring your wrists directly under your shoulders and knees under your hips.
- Slowly walk your hands forward with an exhale, keeping your hips over your knees. Sink your chest toward the floor and if possible, rest your forehead on the floor.
- Hold the pose and take slow, deep breaths.
- Walk your hands toward you with an inhale to return to all fours.
Modification: Place a folded blanket under your knees.
Avoid this pose if you have knee injury.
Thunderbolt
Bring knees to touch · Relax shoulders · Lengthen spine · Bring toes to touch · Separate heels ·
Primary muscle group(s):
Knees, Quadriceps
Secondary:
Ankles, Spine
Pronunciation:
vahj-RAH-sah-nah
- Sit with your legs folded underneath you, knees touching.
- Bring your big toes to touch and separate your heels. Reach the crown of your head toward the sky.
- Rest your hands on your thighs. Close your eyes.
- Hold the pose and take slow, deep breaths.
Modification: Separate your knees slightly.
Avoid this pose if you have weak knees.
Frog
Ankles in line with knees · Toes pointing outward
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Ankles, Knees
Pronunciation:
ah-dho moo-khah mahn-doo-KAH-sah-nah
- Begin in Child’s. Come onto your elbows, fingers interlaced.
- Lift your hips and widen your knees. Bring your ankles in line with your knees, toes pointing outward.
- Hold the pose and take slow, deep breaths.
- Push your elbows into the floor and bring your legs together, returning to Child’s.
Modification: Touch your toes together.
Avoid this pose if you have hip, knee or ankle injury.
Bound Angle
Do not force knees toward floor · Keep neck in line with spine · Draw heels close to groin
Primary muscle group(s):
Hamstrings, Spine
Secondary:
Glutes & Hip Flexors, Knees, Lower Back, Middle Back / Lats
Pronunciation:
bah-dha ko-NAH-sah-nah
- Sit with your legs stretched in front of you. Bend your legs and bring the soles of your feet together, close to your groin. Hold on to the outsides of your feet.
- Lengthen your spine upward with an inhale.
- Bend forward with an exhale and release your torso toward the floor. Relax your neck.
- Hold the pose and take slow, deep breaths.
- Rise with an inhale.
Avoid this pose if you have a knee or groin injury.
Easy Pose
Lengthen spine · Relax shoulders · Reach crown of head toward sky · Relax arms
Primary muscle group(s):
Knees, Spine
Secondary:
Ankles, Glutes & Hip Flexors
Pronunciation:
soo-KHAH-sah-nah
- Sit with your legs stretched in front of you. Bend one leg with an exhale and draw the foot near the opposite thigh.
- Bend the other leg and tuck the foot under the opposite shin.
- Rest your hands on your knees. Lengthen your spine but relax your body.
- Close your eyes. Hold the pose and take slow, deep breaths.
- Slowly release the legs.
Modification: Sit on a bolster or block.
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