--- title: "Beginner Yoga Tutorials: Science-Backed Poses & Routines" description: "Start your yoga journey with step-by-step beginner tutorials. Learn safe, fundamental yoga poses and routines to build strength, flexibility, and consistency." canonical: https://mytribe.in/kushiyogalaya/yoga-for-fitness-and-wellness/beginner-s-corner-pose-tutorials last_updated: 2025-08-30 --- # Beginner Yoga Tutorials and Simple Routines Tribe Verified · Ayush Level-3 Certified instructor in Bengaluru By [Rohit N](https://mytribe.in/kushiyogalaya) · Online classes and at studio in Nandini Layout, Bengaluru · ₹1,500 Per Month (estimate) Part of [Yoga for Fitness and Wellness](https://mytribe.in/kushiyogalaya/yoga-for-fitness-and-wellness). [View full gallery](https://mytribe.in/kushiyogalaya/yoga-for-fitness-and-wellness/gallery) New to the mat? Start with simple, science-backed foundations. No fancy poses or extreme flexibility needed, just consistent practice that works for your body. ## Photos and videos - [Video: Too busy for a full yoga class? This video guides you through a complete 15-minute routine perfect for beginners. It includes a warm-up, energizing poses, and a final relaxation in Shavasana to start your day right.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/beeea089-6a44-4232-81b3-8bb401fd62d5) - [Video: This video demonstrates a 5-minute morning mobility routine to wake up your body. It's a great way to kickstart your day with simple, effective movements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f391ca99-e5c2-4b9b-90ad-0fed73f962ea) - [Video: The first move in our morning mobility series is the Squat to Straddle. This dynamic stretch is excellent for opening the hips and warming up the lower body. I recommend 8 repetitions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/38ea9ff8-0bd7-4a97-b05c-b92eb268d485) - [Video: Next is the Prone Scorpion. This movement helps to open the hips and create mobility in the thoracic spine. Aim for 6 repetitions on each side.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/563f63f1-5229-4dc7-8ca3-d1cd9789e2ca) - [Video: The Supine Abdominal Twist is a gentle way to warm up the spine and engage the core. I suggest 10 repetitions on each side to feel the benefits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9ad1395a-c5ef-41d9-b492-5647aad0ea8a) - [Video: The Wide Forward Fold Twist is another great move for spinal mobility and stretching the hamstrings. Do 8 repetitions, alternating sides.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2a1ee743-0932-46e3-9246-f49868745a87) - [Video: We finish the morning flow with the World's Greatest Stretch. This dynamic pose opens the hips, hamstrings, and thoracic spine all at once. Aim for 6 reps on each side.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8fc92312-6dbe-4a9f-996c-14e9bffdbd2c) - [Video: This video is a complete guide on how to practice Surya Namaskar (Sun Salutation) correctly, complete with the Bija Mantras for each of the 12 steps. Chanting the mantras energizes the chakras and deepens the practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e54ce239-7d32-4de3-9464-c86335b316b7) - [Video: This video is a tutorial for the fundamental yoga posture, Padangusthasana (Big Toe Pose). I break down the steps to help you safely stretch your hamstrings and calm your mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e9fbe658-982e-4885-9c11-e6b295f67be9) - [Video: This video explains the benefits and techniques for two foundational forward bends: Padangusthasana (Big Toe Pose) and Padahastasana (Hand to Foot Pose). Both are excellent for spinal flexibility and stress relief.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a2679edf-d68b-4f04-ac5b-7c9b4b4a1363) - [Video: "You are as young as your spine is flexible." This video demonstrates the full range of spinal motion, from a backbend to a forward fold, highlighting how yoga helps maintain a healthy, mobile spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dd41bbc9-95b5-4eea-8916-9955370b113f) ## About Beginner's Corner & Pose Tutorials Many students come to me thinking they need to touch their toes to start yoga. My sessions focus on working with the body you have today, using props to build stability before we talk about advanced poses. We start with fundamental movements that open up your spine and hips safely, ensuring you build strength without the risk of injury. Yoga is often misunderstood as a display of flexibility. In my Beginner's Corner, we strip away the performance aspect to focus on biomechanics and steady progress. Beginners in Bangalore often ask about back stiffness or limited range of motion, which is why we start with foundational poses like Padangusthasana to safely lengthen hamstrings and calm the nervous system. My approach integrates ancient wisdom with modern science. When you practice a pose correctly, you aren't just stretching muscles; you are stimulating your parasympathetic nervous system to lower cortisol levels. I prioritize spinal mobility because, as the saying goes, you are only as young as your spine is flexible. In our Nandini Layout studio and online sessions, we use props like blocks and straps to make these poses accessible. You do not need to be strong to begin; you just need to show up. We avoid common pitfalls by focusing on alignment cues that protect your joints. For instance, in our morning mobility flows, I emphasize controlled, mindful movement over speed. Whether we are practicing Surya Namaskar or basic twists, my goal is to teach you how to listen to your body, not just follow a video. Consistency is the primary factor in results, whether you aim for weight management, stress relief, or therapeutic healing. By mastering these basics, you lay the groundwork for a practice that will last a lifetime. ## About Rohit N I've spent years showing students that yoga isn't about how flexible you are, but how consistent you are. I teach in a way that respects your body's current limits while showing you exactly how to move safely. Whether you are in my Nandini Layout studio or joining online, we work on the basics until they become second nature. [See all of Rohit N's services](https://mytribe.in/kushiyogalaya) ## More from Yoga for Fitness and Wellness by Rohit N - [Featured](https://mytribe.in/kushiyogalaya/yoga-for-fitness-and-wellness/featured) - [Our Studio: Student Progress & Class Vibe](https://mytribe.in/kushiyogalaya/yoga-for-fitness-and-wellness/our-studio-student-progress-class-vibe) - [Build Functional Strength & Manage Weight](https://mytribe.in/kushiyogalaya/yoga-for-fitness-and-wellness/build-functional-strength-manage-weight) - [Find Calm: Yoga for Stress & Mental Wellness](https://mytribe.in/kushiyogalaya/yoga-for-fitness-and-wellness/find-calm-yoga-for-stress-mental-wellness) - [Deepen Your Practice: Advanced Poses & Flexibility](https://mytribe.in/kushiyogalaya/yoga-for-fitness-and-wellness/deepen-your-practice-advanced-poses-flexibility) - [Yoga for Holistic Health](https://mytribe.in/kushiyogalaya/yoga-for-fitness-and-wellness/yoga-for-holistic-health) - [The Yogic Path: Philosophy & Ancient Wisdom](https://mytribe.in/kushiyogalaya/yoga-for-fitness-and-wellness/the-yogic-path-philosophy-ancient-wisdom) - [Mindset & Motivation](https://mytribe.in/kushiyogalaya/yoga-for-fitness-and-wellness/mindset-motivation) - [Miscellaneous](https://mytribe.in/kushiyogalaya/yoga-for-fitness-and-wellness/miscellaneous) ## More services by Rohit N - [Therapeutic Yoga for Health Concerns](https://mytribe.in/kushiyogalaya/therapeutic-yoga-for-health-concerns) - [Yoga Teacher Training](https://mytribe.in/kushiyogalaya/yoga-teacher-training) ## Similar work from other experts - [Yoga for Beginners: Start Your Journey](https://mytribe.in/shivastylefitness/online-yoga-classes/beginner-s-corner-start-your-journey) by Shiva Style Fitness · Online Yoga Classes · Online classes via live and recorded sessions - [Essential Beginner Yoga Asanas](https://mytribe.in/mudra_rooftopyogastudio/beginner-yoga-series/beginner-asana-library) by Gowri · Beginner Yoga Series · Attend Online or at Studio in Malleshwaram - [Foundational Yoga Poses and Techniques](https://mytribe.in/yogahamsia/yoga-for-hormonal-balance-women-s-health/foundational-poses-techniques) by Hamsikha · Yoga for Hormonal Balance & Women's Health · Live Zoom sessions; Practice from home - [Beginner Yoga Classes: Start Your Practice Simply and Safely](https://mytribe.in/yogabykriti/yoga-classes/getting-started-yoga-for-beginners) by Kriti · Yoga Classes · Available exclusively online - [Start Your Yoga Journey with Guided Practice](https://mytribe.in/vinaykyogaandtherapycenter2022/personalized-online-yoga-instruction/your-yoga-journey-starts-here) by Urmila · Personalized Online Yoga Instruction · Available exclusively online - [Yoga for Beginners: Start Your Gentle Journey](https://mytribe.in/mayura_theyogagirl/specialized-yoga-programs/your-first-step-yoga-for-beginners) by Mayura Pednekar · Specialized Yoga Programs · Available online; In-person sessions across Mumbai ## Book To book Rohit N, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Rohit%2C%20I'm%20new%20to%20yoga%20and%20interested%20in%20your%20beginner%20sessions.%20Could%20you%20tell%20me%20about%20the%20upcoming%20batch%20timings%3F)