1. Mountain Pose (Tadasana)
Stand with your feet together, grounding evenly through your soles. Keep your arms relaxed by your sides, palms facing forward.
Engage your thighs, lengthen your spine, and lift through the crown of your head. Breathe deeply.
Benefits:
Improves posture, builds awareness of body alignment, and strengthens thighs and core.
Beginner tip:
Close your eyes for a few breaths to feel more grounded and centered.
2. Forward Fold (Uttanasana)
From standing, gently hinge at the hips and fold forward. Let your arms hang or place your hands on your shins.
Keep a soft bend in your knees if your hamstrings are tight.
Benefits:
Stretches the hamstrings, calves, and back. Calms the mind and relieves tension.
Beginner tip:
Don’t worry about touching your toes, bend your knees and relax your neck.
3. Downward-Facing Dog (Adho Mukha Svanasana)
Start on hands and knees, then lift your hips up and back to form an upside-down V. Spread your fingers wide and press into your palms.
Heels don’t need to touch the floor, focus on elongating your spine.
Benefits:
Strengthens arms and legs, improves flexibility in the back and hamstrings, and energizes the body.
Beginner tip:
Bend your knees as much as you need. Think length, not perfection.
4. Cat-Cow (Chakravakasana)
Begin on hands and knees. Inhale and arch your back (Cow), lifting your tailbone and chest.
Exhale and round your spine (Cat), tucking your chin and pelvis. Flow with your breath.
Benefits:
Warms up the spine, improves mobility, and relieves back tension.
Beginner tip:
Move slowly with your breath, this is a great pose for body awareness.
5. Child’s Pose (Balasana)
Kneel on the mat, bring your big toes together, and sit back on your heels. Fold forward and rest your forehead on the floor, arms stretched forward or by your sides.
Benefits:
Gently stretches hips, thighs, and back. Calms the nervous system and relieves stress.
Beginner tip:
Place a cushion or folded blanket under your hips or forehead for extra comfort.
Why Yoga is Great for Beginners
Yoga isn’t just about flexibility, it’s about feeling good in your body and mind. For beginners, it can:
- Reduce stress and anxiety
- Improve sleep
- Build strength and balance
- Boost self-awareness and mood
We create a nurturing space where you can start at your own pace. There’s no need to be flexible or experienced.
Our yoga classes and retreats are designed to welcome everyone, as well as beginners.
Join a Yoga Class at Our Retreat in Canggu
Located in the peaceful surroundings outside of Canggu, we offer yoga classes and wellness retreats that help you disconnect from the rush of everyday life and reconnect with yourself. Our yoga package Bali is designed to give you the time and space to relax, recharge, and focus on your well-being.
Whether you choose a Yoga and Wellness Retreat, or a surf & yoga retreat, you’ll enjoy:
- Small class sizes
- Individual attention from experienced teachers
- A focus on beginner-friendly, accessible yoga
- Lush tropical gardens and serene forest views
Book your yoga class or retreat at our retreat in Canggu today and take the first step on your wellness journey. Our yoga and surf retreat solo traveler is perfect if you’re looking for a peaceful, friendly place to relax, explore, and meet like-minded people.
If this sounds like the experience you’re looking for, feel free to contact us or book now.
