Yoga isn’t about how flexible you are, how fancy your poses look, or whether you can balance on one hand while twisting into a pretzel. At The Simple Retreat, we believe yoga is for everyone—whether you’re stepping onto the mat for the first time or have been practicing for years. There’s no competition, no judgment, and no need to push beyond your comfort zone. It’s simply about reconnecting with yourself, moving in a way that feels good, and giving your body and mind the space to breathe.

If you’ve ever felt intimidated by yoga, start with these five essential poses. They’re accessible, effective, and form the foundation of a practice that anyone can enjoy.

1. Mountain Pose (Tadasana)

The foundation of all standing poses

Mountain Pose may look like “just standing,” but don’t be fooled—it’s a powerful posture that builds awareness and alignment.

How to do it:

• Stand tall with feet hip-width apart.

• Ground through your feet, engage your legs, and lengthen your spine.

• Relax your shoulders, keep your arms at your sides, and take slow, deep breaths.

Benefits: Improves posture, strengthens legs, and enhances body awareness.

2. Downward Facing Dog (Adho Mukha Svanasana)

A gentle full-body stretch

Downward Dog is one of the most recognizable yoga poses, helping to release tension while strengthening the entire body.

How to do it:

• Start on all fours with hands under shoulders and knees under hips.

• Press your hands into the mat and lift your hips toward the ceiling, forming an upside-down V shape.

• Keep your knees slightly bent if needed and let your head relax between your arms.

Benefits: Stretches the back, hamstrings, and shoulders while strengthening arms and legs.

3. Child’s Pose (Balasana)

The ultimate rest pose

Child’s Pose is a gentle, restorative posture that encourages relaxation and deep breathing.

How to do it:

• Kneel on the mat and sit back on your heels.

• Extend your arms forward and lower your forehead to the ground.

• Breathe deeply and let your body soften.

Benefits: Relieves stress, stretches the lower back, and encourages deep relaxation.

4. Warrior II (Virabhadrasana II)

A grounding pose for strength and focus

Warrior II is a strong yet accessible pose that builds confidence and stability.

How to do it:

• Step one foot back into a lunge, keeping the front knee bent and back leg straight.

• Extend your arms parallel to the floor, gazing over your front hand.

• Keep your core engaged and shoulders relaxed.

Benefits: Strengthens legs, opens hips, and enhances concentration.

5. Savasana (Corpse Pose)

The most important pose of all

Savasana may seem like the easiest pose—just lying down—but it’s actually one of the most powerful. It allows your body and mind to fully absorb the benefits of your practice.

How to do it:

• Lie flat on your back with arms at your sides and palms facing up.

• Close your eyes, let your body sink into the mat, and breathe naturally.

• Stay here for at least a few minutes, letting go of tension and thoughts.

Benefits: Encourages deep relaxation, reduces stress, and calms the nervous system.

Yoga at The Simple Retreat—No Pressure, Just You

At The Simple Retreat, we embrace yoga as a tool for self-care, mindfulness, and connection, not a performance. There’s no pressure to perfect every pose, no expectation to push beyond what feels good, and no judgment—just a supportive space where you can move at your own pace. Whether you're a complete beginner or have been practicing for years, our approach to yoga is about what feels right for you.