About this video
In this video from Ayurveda Yoga, you will learn 7 very easy yoga asanas for beginners that help improve flexibility, release accumulated tension, and reduce daily stress.
These gentle movements can be practiced by anyone, including older people or those who have difficulty sitting on the floor. You can perform them on a mat, on a soft surface, or even on a bed.
The routine focuses on:
- Feet and ankles
- Legs and hips
- Wrists and arms
- Shoulders
- Neck mobility
A simple daily practice that helps the whole body feel lighter, more flexible, and more relaxed.
Video Chapters
0:00 – Introduction
0:44 – Asana 1: Calf and Foot Flex Stretch
2:49 – Asana 2: Seated Thigh Stretch
5:05 – Asana 3: Wrist Rotation Stretch
5:52 – Asana 4: Hand Squeeze Stretch
6:18 – Asana 5: Shoulder Rotation Asana
7:18 – Asana 6: Cross-Body Shoulder Stretch
8:31 – Asana 7: Complete Neck Stretch
11:18 – Final Relaxation and Benefits
Description of the 7 Asanas
1. Calf and Foot Flex Stretch
Slow circular movements of the feet to release tension in the ankles and calves and improve circulation.
2. Seated Thigh Stretch
A gentle lunge position to stretch thighs, hips, and lower back, adapted for beginners.
3. Wrist Rotation Stretch
Large, slow circular movements to improve wrist pain.
4. Wrist Activation
Opening and closing the hands to strengthen wrists and reduce stiffness.
5. Shoulder Rotation Asana
Rotating the shoulders in wide circles to release accumulated tension.
6. Cross-Body Shoulder Stretch
Stretching one arm across the chest to relax the upper back and shoulder muscles.
7. Complete Neck Stretch
Slow neck circles and side stretches to reduce stiffness and improve flexibility.
Benefits
- Improves overall flexibility
- Reduces muscular tension
- Relieves stress and stiffness
- Supports joint mobility
- Suitable for beginners and seniors
- Can be practiced anywhere
For more information on these asanas, with a detailed step-by-step description, check out our yoga for beginners article.
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