One of the most common misconceptions about yoga is that you have to be incredibly flexibility to enjoy it. And, yes, that’s due in part to all the bendy poses yogis post on Instagram. In reality, you definitely don’t have to be able to touch your toes in order to reap the benefits of yoga. Although, after doing this flow over and over again, there’s a good chance you’ll be touching them anyway.
In the latest episode of Good Moves, Traci Copeland, a yoga instructor and Nike Master Trainer, offers a quick yoga flow for flexibility. “We’re going to loosen, we’re going to lengthen, and we’re going to get rid of all that existing tension,” she says. Some of the poses look a little scary if you’re super inflexible (like the splits, for instance!), but this flow isn’t about going full-out and trying to reach level 10 yogi status right this second. No matter where you’re at in your practice, it will help you feel more comfortable and confident with time.
“Listen to your body,” says Copeland. “Yoga isn’t about forcing your way through anything. You just want to breathe you way into the shape of that pose.”
Even little things like focusing on lifting your leg a little higher will have you well on your way to being more flexible. And who knows—after a while, this yoga flow for flexibility could have you busting out sirsa padasana at the front of your class. A girl can dream, right?
Watch the video above.
Gallery: I tried a 74-year-old fitness influencer’s daily workout for a week and realized I’m not in as good shape as I thought I was (INSIDER)