Exercise is important, and you spend quite a bit of time in the gym, trying to gain strength and maintain your ideal weight. Lifting, running, and fitness classes are great ways to gain muscle, but they can leave your body feeling tight and sore.

If you’re looking to become more limber, the fitness experts at Pilates 580, a yoga and Pilates studio in Oakland, CA, have a solution: try adding some weekly yoga classes into your exercise routine. Starting something new can feel a bit intimidating. Many people avoid taking yoga classes because they feel they’re not flexible enough. Fortunately, everyone can benefit from yoga. Here are three basic stretches to help increase your flexibility.

Flexibility for Beginners

1. Standing Forward Fold

This pose is helpful for opening up tight hamstrings and also helps stretch out the back. Begin standing with the feet shoulder-width apart and bend your knees. Place the hands on the hips and slowly fold forward from the waist, so that your upper body comes closer to your thighs.

If you can’t do this with straight legs, don’t worry. Start slowly, bend your knees a bit more and let the upper body hang forward. Let your hands fall towards the floor or hold on to opposite elbows. Hold this pose for at least 30 seconds and come up slowly to avoid a head rush.

2. Butterfly Pose 

This familiar seated pose helps increase flexibility in the hips and inner thighs. Sit down on the floor and bring the soles of your feet together. Gently pull the feet in closer to the groin as the knees move out to the side. To increase the stretch, carefully press the elbows into the knees and fold forward, encouraging them to move closer towards the floor. Breathe and go slowly.

3. Crescent Pose

This standing pose—also known as a high lunge—not only increases your flexibility, but it also helps build strength as well. Start from standing and step your left foot behind you, about three to four feet, balancing on the ball of your foot. Bend your right knee to 90 degrees. If you feel wobbly, feel free to walk the right foot over to the right and widen your stance.

The weight should be evenly balanced between the sole of your right foot and the ball of your left. Bring the hands to the hips and extend your arms overhead, keeping your spine as long as possible. Feel free to bend your back knee a little more to make the pose more accessible. Hold for 30 seconds, then switch sides.

Increasing the body’s level of flexibility takes time and patience, so try not to feel frustrated if it doesn’t go well at first. Keep working, and if you have any questions, ask a qualified teacher at Pilates 580. Call (510) 338-3932 or visit the website for a full list of yoga and Pilates classes.