{"id":108935,"date":"2026-09-02T19:35:05","date_gmt":"2026-09-02T17:35:05","guid":{"rendered":"https:\/\/runlovers.it\/?p=108935"},"modified":"2026-08-28T13:49:41","modified_gmt":"2026-08-28T11:49:41","slug":"yoga-flexibility-total-body-routine-beginners","status":"publish","type":"post","link":"https:\/\/runlovers.it\/en\/2026\/yoga-flexibility-total-body-routine-beginners\/","title":{"rendered":"Improving Flexibility Through Yoga"},"content":{"rendered":"<p><em>Expanding your range of motion means talking to the nervous system, replacing forced pulling with stable postures and controlled diaphragmatic breathing.<\/em><\/p>\n<ul>\n<li>Everyday stiffness comes down to the guard threshold of the <strong>nervous system<\/strong>, not the anatomical shortness of a muscle.<\/li>\n<li>Forcing a stretch triggers the <strong>myotatic stretch reflex<\/strong>, causing an automatic defensive contraction.<\/li>\n<li>The sequence works the posterior chain, shoulder girdle, and hips through <strong>passive isometric holds<\/strong>.<\/li>\n<li>Slow, extended exhalation stimulates <strong>vagal tone<\/strong>, letting the fibers safely release tension.<\/li>\n<li>A four-week progression builds <strong>stretch tolerance<\/strong> through consistent, repeated stimulus.<\/li>\n<li>Using blocks and straps preserves <strong>spinal alignment<\/strong>, avoiding harmful joint compensation.<\/li>\n<\/ul>\n<hr \/>\n<h2 id=\"why-pulling-harder-doesnt-work\">Why Pulling Harder Doesn&#8217;t Work<\/h2>\n<p>When you bend down to pick something up off the floor and your hamstrings tighten, the instinctive reaction is to push past that threshold. Muscle tissue doesn&#8217;t behave like an inert elastic band that gives under mechanical pull &#8211; it answers to muscle spindles, receptors that monitor the speed and extent of a stretch. Push abruptly past the comfort limit and these sensors trigger the myotatic reflex, an involuntary protective contraction that locks the joint to prevent tissue damage.<\/p>\n<p><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10032532\/\">Clinical evidence<\/a>, backed by randomized trials on yoga interventions, shows that gains in Range of Motion (ROM) come primarily from greater stretch tolerance mediated by the central nervous system, while the idea of permanent structural lengthening of muscle fibers has no biological grounding in adults. To expand your range of movement, you need to desensitize this defensive response through hold time and neuromuscular relaxation.<\/p>\n<h2 id=\"the-total-body-sequence-pose-by-pose\">The Total-Body Sequence, Pose by Pose<\/h2>\n<p>The method targets the body&#8217;s four critical joints with postures that distribute load without overloading passive structures:<\/p>\n<ol>\n<li><strong>Adho Mukha Svanasana (Downward-Facing Dog)<\/strong>: hands shoulder-width apart, fingers spread and pressing evenly into the floor, hips pushed back and up. The priority is lengthening the entire spine, so keep your knees slightly bent and heels lifted if the posterior chain resists.<\/li>\n<li><strong>Anjaneyasana (Low Lunge)<\/strong>: one foot forward between your hands with the knee stacked over the ankle, back knee resting on the ground. The hips sink forward to engage the hip flexors and psoas, while the chest stays vertical and shoulders stay away from the ears.<\/li>\n<li><strong>Paschimottanasana (Seated Forward Fold)<\/strong>: legs extended forward, pelvis in anterior tilt as the torso hinges from the hips rather than the upper back. Hands hold the shins or ankles without pulling with arm strength.<\/li>\n<li><strong>Supta Matsyendrasana (Supine Twist)<\/strong>: back on the floor, knees drawn in and guided sideways toward the floor while the arms stay open in a cross, encouraging rotational mobility through the thoracic spine.<\/li>\n<\/ol>\n<h3 id=\"breathing-and-hold-times\">Breathing and Hold Times<\/h3>\n<p>Your breathing rhythm shapes the body&#8217;s neurovegetative response. During each hold, breathe in through the nose for four seconds and exhale slowly for six. This timing stimulates the parasympathetic system, slows the heart rate, and lowers baseline muscle tone. Hold each pose for 30 to 45 seconds, doing two sets for asymmetrical movements. Useful tension shows up as a diffuse stretch along the muscle belly, while sharp stabbing pain, sudden heat, or bone compression calls for immediately backing off the range.<\/p>\n<h2 id=\"the-four-week-progression\">The Four-Week Progression<\/h2>\n<p>Building functional mobility takes consistent stimulus and calibrated increases:<\/p>\n<ul>\n<li><strong>Weeks 1-2<\/strong>: three 15-minute sessions per week. Focus on neutral spinal alignment and breath control, keeping each pose within 30 seconds to avoid early neuromuscular fatigue.<\/li>\n<li><strong>Weeks 3-4<\/strong>: four 20-minute sessions per week. Hold time rises to 45 seconds per pose, seeking a small extra range of motion only during the exhale.<\/li>\n<\/ul>\n<div style=\"background-color: #f2f2f2; margin: 15px 15px 15px 0; padding: 15px; border-top: 0px solid #dee065; border-bottom: 0px solid #dee065;\">\n<h3 id=\"variations-for-those-who-cant-reach-the-floor\">Variations for Those Who Can&#8217;t Reach the Floor<\/h3>\n<p>Initial stiffness shouldn&#8217;t compromise the biomechanics of the movement, which is why props keep alignment correct:<\/p>\n<ul>\n<li><strong>Strap for seated folds<\/strong>: if your hands don&#8217;t reach your feet in Paschimottanasana, loop a strap around your feet and hold it with relaxed elbows, letting the torso move forward with the spine extended.<\/li>\n<li><strong>Blocks under the hands in Downward Dog<\/strong>: placing two blocks under your palms reduces the load on the wrists and helps shift weight toward the hips, opening up the shoulder girdle.<\/li>\n<li><strong>Support under the knee in the low lunge<\/strong>: a folded pillow or towel under the back joint takes pressure off the kneecap and stabilizes the hips when there&#8217;s marked quad tension.<\/li>\n<\/ul>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Muscle stiffness isn&#8217;t beaten with brute force. This total-body yoga sequence works with the nervous system to increase your range of motion and ease everyday movement in four weeks<\/p>\n","protected":false},"author":2,"featured_media":108903,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[1692],"tags":[],"powerkit_post_featured":[],"class_list":["post-108935","post","type-post","status-publish","format-standard","has-post-thumbnail","category-benessere-2"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.4 (Yoast SEO v28.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Yoga for Flexibility: A Total-Body Routine for Beginners - Runlovers<\/title>\n<meta name=\"description\" content=\"A yoga routine for everyday flexibility: total-body poses, diaphragmatic breathing against the myotatic reflex, and a four-week progression for beginners\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/runlovers.it\/en\/2026\/yoga-flexibility-total-body-routine-beginners\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Improving Flexibility Through Yoga\" \/>\n<meta property=\"og:description\" content=\"A yoga routine for everyday flexibility: total-body poses, diaphragmatic breathing against the myotatic reflex, and a four-week progression for beginners\" \/>\n<meta property=\"og:url\" content=\"https:\/\/runlovers.it\/en\/2026\/yoga-flexibility-total-body-routine-beginners\/\" \/>\n<meta property=\"og:site_name\" content=\"Runlovers\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/runlovers\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/martino.pietropoli\" \/>\n<meta property=\"article:published_time\" content=\"2026-09-02T17:35:05+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2026\/08\/03-20260902-1235-Flessibilita-yoga-W-Depositphotos_Fizkes.jpeg?fit=1920%2C1280&quality=75&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1280\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Martino Pietropoli\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@mpietropoli\" \/>\n<meta name=\"twitter:site\" content=\"@runlovers\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Martino Pietropoli\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2026\\\/yoga-flexibility-total-body-routine-beginners\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2026\\\/yoga-flexibility-total-body-routine-beginners\\\/\"},\"author\":{\"name\":\"Martino Pietropoli\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/person\\\/fdf85f5941aa635ddea3e21ca97d4f53\"},\"headline\":\"Improving Flexibility Through Yoga\",\"datePublished\":\"2026-09-02T17:35:05+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2026\\\/yoga-flexibility-total-body-routine-beginners\\\/\"},\"wordCount\":701,\"publisher\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2026\\\/yoga-flexibility-total-body-routine-beginners\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2026\\\/08\\\/03-20260902-1235-Flessibilita-yoga-W-Depositphotos_Fizkes.jpeg?fit=1920%2C1280&quality=75&ssl=1\",\"articleSection\":[\"Benessere\"],\"inLanguage\":\"en-US\",\"copyrightYear\":\"2026\",\"copyrightHolder\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/#organization\"}},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2026\\\/yoga-flexibility-total-body-routine-beginners\\\/\",\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2026\\\/yoga-flexibility-total-body-routine-beginners\\\/\",\"name\":\"Yoga for Flexibility: A Total-Body Routine for Beginners - Runlovers\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2026\\\/yoga-flexibility-total-body-routine-beginners\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2026\\\/yoga-flexibility-total-body-routine-beginners\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2026\\\/08\\\/03-20260902-1235-Flessibilita-yoga-W-Depositphotos_Fizkes.jpeg?fit=1920%2C1280&quality=75&ssl=1\",\"datePublished\":\"2026-09-02T17:35:05+00:00\",\"description\":\"A yoga routine for everyday flexibility: total-body poses, diaphragmatic breathing against the myotatic reflex, and a four-week progression for beginners\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2026\\\/yoga-flexibility-total-body-routine-beginners\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/runlovers.it\\\/en\\\/2026\\\/yoga-flexibility-total-body-routine-beginners\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2026\\\/yoga-flexibility-total-body-routine-beginners\\\/#primaryimage\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2026\\\/08\\\/03-20260902-1235-Flessibilita-yoga-W-Depositphotos_Fizkes.jpeg?fit=1920%2C1280&quality=75&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2026\\\/08\\\/03-20260902-1235-Flessibilita-yoga-W-Depositphotos_Fizkes.jpeg?fit=1920%2C1280&quality=75&ssl=1\",\"width\":1920,\"height\":1280,\"caption\":\"Side view of beautiful young woman dressed in bright sportswear enjoying yoga indoors. Yogi girl working out in grunge interior with blue wall. Doing low lunge exercise, anjaneyasana. Full length\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2026\\\/yoga-flexibility-total-body-routine-beginners\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/runlovers.it\\\/en\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Improving Flexibility Through Yoga\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#website\",\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/\",\"name\":\"Runlovers\",\"description\":\"Articoli, prove, recensioni e approfondimenti sul mondo del running.\",\"publisher\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/runlovers.it\\\/en\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#organization\",\"name\":\"Runlovers\",\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2018\\\/11\\\/card.png?fit=636%2C636&quality=75&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2018\\\/11\\\/card.png?fit=636%2C636&quality=75&ssl=1\",\"width\":636,\"height\":636,\"caption\":\"Runlovers\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/runlovers\\\/\",\"https:\\\/\\\/x.com\\\/runlovers\",\"https:\\\/\\\/www.instagram.com\\\/runlovers\\\/\",\"https:\\\/\\\/www.youtube.com\\\/user\\\/RunLovers\"],\"foundingDate\":\"2012-01-10\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/person\\\/fdf85f5941aa635ddea3e21ca97d4f53\",\"name\":\"Martino Pietropoli\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/e9c6544113054c548d1ba5dc1d68181098dd59199616b15907ee6c6a66932e1f?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/e9c6544113054c548d1ba5dc1d68181098dd59199616b15907ee6c6a66932e1f?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/e9c6544113054c548d1ba5dc1d68181098dd59199616b15907ee6c6a66932e1f?s=96&d=mm&r=g\",\"caption\":\"Martino Pietropoli\"},\"description\":\"Martino Pietropoli (detto Tino Mar): la creatura Tino Mar, risultato di un esperimento riuscito non troppo bene, ha un suo laboratorio, ovviamente segreto, dal quale escono i progetti pi\u00f9 disparati. L'importante \u00e8 che siano barefoot. Appare come un tranquillo e serio professionista ma quando vede una scarpa a drop 0 perde il controllo ed esce a provarla correndo per strada. Prima per\u00f2 ha l'accortezza di annunciarlo su twitter. Condivide con BIG la possibilit\u00e0 di correre in fermo immagine ed \u00e8 per questo l'altra faccia della stessa medaglia.\",\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/martino.pietropoli\",\"https:\\\/\\\/www.twitter.com\\\/mpietropoli\",\"https:\\\/\\\/x.com\\\/mpietropoli\"],\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/author\\\/martos\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Yoga for Flexibility: A Total-Body Routine for Beginners - Runlovers","description":"A yoga routine for everyday flexibility: total-body poses, diaphragmatic breathing against the myotatic reflex, and a four-week progression for beginners","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/runlovers.it\/en\/2026\/yoga-flexibility-total-body-routine-beginners\/","og_locale":"en_US","og_type":"article","og_title":"Improving Flexibility Through Yoga","og_description":"A yoga routine for everyday flexibility: total-body poses, diaphragmatic breathing against the myotatic reflex, and a four-week progression for beginners","og_url":"https:\/\/runlovers.it\/en\/2026\/yoga-flexibility-total-body-routine-beginners\/","og_site_name":"Runlovers","article_publisher":"https:\/\/www.facebook.com\/runlovers\/","article_author":"https:\/\/www.facebook.com\/martino.pietropoli","article_published_time":"2026-09-02T17:35:05+00:00","og_image":[{"width":1920,"height":1280,"url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2026\/08\/03-20260902-1235-Flessibilita-yoga-W-Depositphotos_Fizkes.jpeg?fit=1920%2C1280&quality=75&ssl=1","type":"image\/jpeg"}],"author":"Martino Pietropoli","twitter_card":"summary_large_image","twitter_creator":"@mpietropoli","twitter_site":"@runlovers","twitter_misc":{"Written by":"Martino Pietropoli","Est. reading time":"4 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/runlovers.it\/en\/2026\/yoga-flexibility-total-body-routine-beginners\/#article","isPartOf":{"@id":"https:\/\/runlovers.it\/en\/2026\/yoga-flexibility-total-body-routine-beginners\/"},"author":{"name":"Martino Pietropoli","@id":"https:\/\/runlovers.it\/en\/#\/schema\/person\/fdf85f5941aa635ddea3e21ca97d4f53"},"headline":"Improving Flexibility Through Yoga","datePublished":"2026-09-02T17:35:05+00:00","mainEntityOfPage":{"@id":"https:\/\/runlovers.it\/en\/2026\/yoga-flexibility-total-body-routine-beginners\/"},"wordCount":701,"publisher":{"@id":"https:\/\/runlovers.it\/en\/#organization"},"image":{"@id":"https:\/\/runlovers.it\/en\/2026\/yoga-flexibility-total-body-routine-beginners\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2026\/08\/03-20260902-1235-Flessibilita-yoga-W-Depositphotos_Fizkes.jpeg?fit=1920%2C1280&quality=75&ssl=1","articleSection":["Benessere"],"inLanguage":"en-US","copyrightYear":"2026","copyrightHolder":{"@id":"https:\/\/runlovers.it\/#organization"}},{"@type":"WebPage","@id":"https:\/\/runlovers.it\/en\/2026\/yoga-flexibility-total-body-routine-beginners\/","url":"https:\/\/runlovers.it\/en\/2026\/yoga-flexibility-total-body-routine-beginners\/","name":"Yoga for Flexibility: A Total-Body Routine for Beginners - Runlovers","isPartOf":{"@id":"https:\/\/runlovers.it\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/runlovers.it\/en\/2026\/yoga-flexibility-total-body-routine-beginners\/#primaryimage"},"image":{"@id":"https:\/\/runlovers.it\/en\/2026\/yoga-flexibility-total-body-routine-beginners\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2026\/08\/03-20260902-1235-Flessibilita-yoga-W-Depositphotos_Fizkes.jpeg?fit=1920%2C1280&quality=75&ssl=1","datePublished":"2026-09-02T17:35:05+00:00","description":"A yoga routine for everyday flexibility: total-body poses, diaphragmatic breathing against the myotatic reflex, and a four-week progression for beginners","breadcrumb":{"@id":"https:\/\/runlovers.it\/en\/2026\/yoga-flexibility-total-body-routine-beginners\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/runlovers.it\/en\/2026\/yoga-flexibility-total-body-routine-beginners\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/runlovers.it\/en\/2026\/yoga-flexibility-total-body-routine-beginners\/#primaryimage","url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2026\/08\/03-20260902-1235-Flessibilita-yoga-W-Depositphotos_Fizkes.jpeg?fit=1920%2C1280&quality=75&ssl=1","contentUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2026\/08\/03-20260902-1235-Flessibilita-yoga-W-Depositphotos_Fizkes.jpeg?fit=1920%2C1280&quality=75&ssl=1","width":1920,"height":1280,"caption":"Side view of beautiful young woman dressed in bright sportswear enjoying yoga indoors. Yogi girl working out in grunge interior with blue wall. Doing low lunge exercise, anjaneyasana. Full length"},{"@type":"BreadcrumbList","@id":"https:\/\/runlovers.it\/en\/2026\/yoga-flexibility-total-body-routine-beginners\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/runlovers.it\/en\/"},{"@type":"ListItem","position":2,"name":"Improving Flexibility Through Yoga"}]},{"@type":"WebSite","@id":"https:\/\/runlovers.it\/en\/#website","url":"https:\/\/runlovers.it\/en\/","name":"Runlovers","description":"Articoli, prove, recensioni e approfondimenti sul mondo del running.","publisher":{"@id":"https:\/\/runlovers.it\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/runlovers.it\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/runlovers.it\/en\/#organization","name":"Runlovers","url":"https:\/\/runlovers.it\/en\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/runlovers.it\/en\/#\/schema\/logo\/image\/","url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2018\/11\/card.png?fit=636%2C636&quality=75&ssl=1","contentUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2018\/11\/card.png?fit=636%2C636&quality=75&ssl=1","width":636,"height":636,"caption":"Runlovers"},"image":{"@id":"https:\/\/runlovers.it\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/runlovers\/","https:\/\/x.com\/runlovers","https:\/\/www.instagram.com\/runlovers\/","https:\/\/www.youtube.com\/user\/RunLovers"],"foundingDate":"2012-01-10"},{"@type":"Person","@id":"https:\/\/runlovers.it\/en\/#\/schema\/person\/fdf85f5941aa635ddea3e21ca97d4f53","name":"Martino Pietropoli","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/e9c6544113054c548d1ba5dc1d68181098dd59199616b15907ee6c6a66932e1f?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/e9c6544113054c548d1ba5dc1d68181098dd59199616b15907ee6c6a66932e1f?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/e9c6544113054c548d1ba5dc1d68181098dd59199616b15907ee6c6a66932e1f?s=96&d=mm&r=g","caption":"Martino Pietropoli"},"description":"Martino Pietropoli (detto Tino Mar): la creatura Tino Mar, risultato di un esperimento riuscito non troppo bene, ha un suo laboratorio, ovviamente segreto, dal quale escono i progetti pi\u00f9 disparati. L'importante \u00e8 che siano barefoot. Appare come un tranquillo e serio professionista ma quando vede una scarpa a drop 0 perde il controllo ed esce a provarla correndo per strada. Prima per\u00f2 ha l'accortezza di annunciarlo su twitter. Condivide con BIG la possibilit\u00e0 di correre in fermo immagine ed \u00e8 per questo l'altra faccia della stessa medaglia.","sameAs":["https:\/\/www.facebook.com\/martino.pietropoli","https:\/\/www.twitter.com\/mpietropoli","https:\/\/x.com\/mpietropoli"],"url":"https:\/\/runlovers.it\/en\/author\/martos\/"}]}},"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2026\/08\/03-20260902-1235-Flessibilita-yoga-W-Depositphotos_Fizkes.jpeg?fit=1920%2C1280&quality=75&ssl=1","_links":{"self":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/108935","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/comments?post=108935"}],"version-history":[{"count":3,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/108935\/revisions"}],"predecessor-version":[{"id":108938,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/108935\/revisions\/108938"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/media\/108903"}],"wp:attachment":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/media?parent=108935"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/categories?post=108935"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/tags?post=108935"},{"taxonomy":"powerkit_post_featured","embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/powerkit_post_featured?post=108935"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}