Yoga is a practice for everyone — whatever your age, your body type or your level of flexibility. If you're new to it, the biggest obstacle is often not physical: it's knowing where to start.
At Flowaway, we regularly welcome participants who roll out their very first mat at our retreats. What do we notice every single time? With the right foundations, progress comes quickly — and above all, the joy is immediate.
Here are the 5 poses we teach first to all our beginners.
"Yoga doesn't ask you to be perfect. It only asks you to show up."
— Alexandra Mauss, co-founder of FlowawayAs simple as it looks, Tadasana is the mother of all standing poses. Feet parallel and hip-width apart, knees slightly unlocked, spine lengthened, crown of the head reaching for the sky. Close your eyes and breathe.
This pose teaches you to feel your grounding, your posture and your verticality. It builds body awareness — the foundation of everything.
Yoga's most iconic pose. Hands on the floor, hips reaching for the sky, the body forms an inverted V. Downward-Facing Dog stretches the calves, hamstrings and shoulders while lengthening the entire spine. It's also a gentle inversion that stimulates circulation.
If your heels don't touch the floor at first, that's completely normal. Bend your knees slightly and focus on lengthening your back rather than straightening your legs.
Warrior I strengthens the legs, opens the hips and chest, and builds balance and concentration. The front knee is bent at 90°, the back foot grounded at 45°, the arms rise overhead, the gaze rests on the horizon.
It embodies the inner warrior — the part of you that moves forward with courage and determination, even in the face of discomfort. On retreat, this is often the pose where something unlocks emotionally.
If yoga had one resting pose, this would be it. Sitting back on your heels, torso folding over the thighs, forehead towards the floor, arms stretched out in front or resting alongside the body. Balasana is a pose for coming back to yourself.
It releases the lower back, hips and shoulders. Above all, it reminds you that rest is an integral part of the practice — not a weakness. Come back to it as often as you need.
Lying on your back, arms slightly away from the body, palms facing the sky, eyes closed. Savasana is often the pose beginners underestimate — and the one experienced practitioners cherish the most.
It's in this moment of complete stillness that the body integrates everything it has just been through. Five minutes of Savasana at the end of a session can have profound effects on calming the nervous system.
What comes after these 5 poses?
These poses are your foundations. With regular practice — even 20 minutes three times a week — you'll build strength, flexibility and serenity far faster than you imagine.
The ideal? Combine these basics with a guided sequence. Our Flowaway online classes are designed specifically to support beginners step by step, at their own pace, from their living room — or surrounded by nature on one of our retreats.
Ready to practice with us?
Join us on a retreat or discover our online classes for beginners — available today, from the comfort of your home.
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