Yoga can be intimidating if you’ve never done it before. It’s natural to be concerned about not being flexible enough, in good enough shape, or even looking silly.

But yoga is more than just those crazy arm-balancing, pretzel poses that are all over social media. It can be simple to get started and then progress to more advanced poses.

Whether you want to learn some basic moves before taking a class, get some pointers on where to start with an at-home practice, or learn a few poses to improve flexibility, this sequence can help.

Mountain Pose (Tadasana)

This pose looks easy, because it’s basically just standing. But the way you stand in Tadasana sets up for all other poses and inverted positions. If done actively, your torso is engaged while strengthening your legs to ground yourself which can be great for confidence or easing anxiety!

Forward Fold (Uttanasana)

Take a deep breath when you’re ready to move on.

Plank Pose (Uttihita Chaturanga Dandasana)

This is a very active pose that works all of your front body muscles.

It’s easy to sag a little too far and develop “banana back” or hunch your shoulders. As a beginner, a good way to figure out this pose is to have a friend look at the shape you’re making from the side.

From your hands on the floor to your hips, your upper body should be relatively straight, with some curves due to natural spine curves.

Downward-Facing Dog (Adho Mukha Svanasana)

This pose lengthens the spine, stretches the back leg muscles, and aids digestion. Because it is a mild inversion, it can help with headaches and calm the nervous system.

Child’s Pose (Balasana)

This is a good pose to come to in any yoga class if you want to rest and reset your nervous system.


Do You Need a Yoga Class That’s Perfect for Beginners?

Yoga is a wonderful way to get in shape and learn about your body. It’s also great for relieving stress! Our Non-Heated Flow 1-2 classes provide the basics of vinyasa yoga, which are designed specifically for beginners at this practice or those who have just begun their exploration into it. These slower-paced classes break down poses so you can really explore them with all new challenges and modifications. If you feel yourself struggling during class don’t worry – keep working on what’s possible until such time as fatigue levels off enough that more challenging postures become possible again. If you’re looking to start practicing yoga but aren’t sure where to begin, our non-heated flow series will be right up your alley. Book your first class now at one of our San Francisco locations or our new location in downtown Walnut Creek!

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