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Next Surf & Yoga Wellness Retreat February 28th - March 7th
Whitney demonstrating pre-surf stretches.

Proficiency in 9 Easy Yoga Poses for Beginners

Yoga is a reliable way to build flexibility, strength and balance, while also helping to reduce stress and improve mood. Starting out can feel like a lot at once, so this is a short list of beginner-friendly poses that prioritise safety, simplicity and accessibility, to help build strength and body awareness without rushing.

Mountain Pose (Tadasana)

The foundation of all standing poses, Mountain Pose improves posture, builds body awareness, and encourages steady breathing.

Mountain Pose

Stand tall with feet hip-width apart, grounding through the feet, and lengthen the spine by reaching the crown of the head towards the sky. Arms rest at your sides, back straight, core gently engaged.

Downward Facing Dog Pose (Adho Mukha Svanasana)

A whole-body stretch that improves blood flow and leaves the mind feeling more alert.

Downward Facing Dog Pose

Start on hands and knees, hands under shoulders and knees under hips, then tuck your toes. Lift the hips up and back, straightening the legs as you press them towards the ceiling, keeping the back straight and the core engaged.

Child’s Pose (Balasana)

A restful pose that gently releases the back, shoulders and hips.

Child's Pose

Kneel with knees hip-width apart, big toes touching, and sit back on your heels as you fold your torso over your thighs. Rest your forehead on the floor and let your arms relax by your sides, or extend them out in front of you.

Breathe deeply into the back and let go of tension as you settle into the pose.

Warrior Pose I (Virabhadrasana I)

A grounding pose that builds strength and stability, and helps with focus and concentration.

Warrior Pose I

Stand with feet hip-width apart. Step forward with the right leg and bend the right knee until it forms roughly a 90-degree angle.

Keep the left leg and back straight. Reach the arms overhead and gaze straight ahead, grounding through the feet and engaging the core as you lift through the chest.

Triangle Pose (Trikonasana)

A standing pose that improves balance, strengthens the legs, and stretches the sides of the body.

Triangle Pose

Start by standing with feet hip-width apart. Step forward with the right leg and bend the right knee until it forms roughly a 90-degree angle.

Reach the left arm up towards the ceiling and the right arm down towards the floor, turning your head to look up at the right hand.

Bridge Pose (Setu Bandhasana)

A gentle backbend that opens the chest, eases tension in the neck and shoulders, and strengthens the legs and glutes.

Bridge Pose

Lie on your back with your knees bent and feet flat on the floor. Place your hands on your hips and press your feet into the ground to lift your hips up off the mat and towards the ceiling.

Interlace your fingers beneath your pelvis and roll your shoulders back to create a gentle arch in your spine. Breathe deeply and feel the expansion through the chest.

Cobra Pose (Bhujangasana)

A gentle backbend that strengthens the back muscles, improves posture, and increases flexibility through the spine.

Cobra Pose

Lie on your stomach with your legs extended and your forehead on the floor. Place your hands under your shoulders, keeping your elbows close to your body, and push yourself up into the pose.

Lift your head as you inhale, using the strength of your back muscles, keeping your gaze forward and your neck relaxed. Lower back down as you exhale.

Cat-Cow Pose (Marjaryasana)

A dynamic sequence that warms up the spine, increases flexibility, and releases tension in the back and neck.

Start on all fours with your hands under your shoulders and your knees under your hips. Inhale as you drop your belly towards the mat to gently arch your back, gazing towards the ceiling.

Cat-Cow Pose

Exhale as you round your back, tucking your tailbone, drawing your chin towards your chest, and creating a gentle curve through your upper back.

Cat-Cow Pose

Move slowly and mindfully, coordinating each movement with your breath. Repeat for 5-10 breaths.

Sun Salutation (Surya Namaskar)

A flowing sequence of poses, often used to open or close a practice.

Sun Salutation

A simple beginner version, using some of the poses above:

  1. Start in Mountain Pose (Tadasana) with your hands at your heart centre
  2. Inhale and raise your arms overhead, arching slightly backward (Extended Mountain Pose)
  3. Exhale and fold your torso forward, bringing your hands to the ground beside your feet (Forward Fold)
  4. Inhale and step your right leg back into a lunge position, with your left knee directly above your ankle (Low Lunge)
  5. Exhale and step your left leg back into a plank position, with your body in a straight line (Plank Pose)
  6. Lower your knees, chest, and chin to the mat, keeping your hips lifted (Eight-Limbed Pose)
  7. Inhale and slide forward into Cobra or Upward Facing Dog
  8. Exhale and lift your hips, pressing back into Downward Facing Dog
  9. Inhale and step your right foot forward into a lunge position, followed by the left foot
  10. Exhale and fold forward
  11. Inhale and rise up, extending your arms overhead
  12. Exhale and bring your hands back to your heart centre
  13. Repeat the sequence, leading with the opposite leg

Conclusion

Yoga does not need to be perfect to be worthwhile, just practised consistently with an open mind. Each pose here builds a bit more strength, flexibility and body awareness over time.

If you would like to take this further, daily yoga alongside surfing and recovery is what a week with Uluwatu Surf & Yoga Retreats is built around, with guidance from our retreat leader. Book your retreat, or continue on to intermediate poses when you are ready.

Namaste.