Below is a great article from Health.com sequencing yoga poses for those who aren’t naturally flexible or who are just beginning in their yoga practice!
So, you say you’re not flexible? Join the club. Many factors can contribute to a less-than-bendy body, from genetics to the weather outside. Age and gender also play a role, as men and older people tend to be less flexible than the young and females. But that doesn’t mean you should rule out yoga, says Chrissy Carter, creator of Beginning Yoga by Gaiam ($10; amazon.com) and a NYC-based yoga instructor. Carter says these moves will help you feel calmer, sleep better, and yes, get more flexible.
Hold each position for 5 to 10 breaths. Seated poses can be held for longer, as long as you feel comfortable.