--- title: "Beginner Yoga Classes in Bangalore: Build Your Foundation" description: "Start your yoga journey with foundational poses. I offer beginner yoga classes in Bangalore focusing on safe alignment and breathing. No pressure, just your own consistent practice." canonical: https://mytribe.in/nikaya-yoga/ongoing-yoga-classes-online-in-person-private/begin-your-journey-foundational-poses last_updated: 2025-09-12 --- # Beginner Yoga Classes: Start Your Foundation Tribe Verified · Building steady foundations since 2015. By [Nikaya Yoga](https://mytribe.in/nikaya-yoga) · Online classes & In-person sessions in Bengaluru · ₹2,000 per session (estimate) Part of [Ongoing Yoga Classes (Online, In-Person & Private)](https://mytribe.in/nikaya-yoga/ongoing-yoga-classes-online-in-person-private). [View full gallery](https://mytribe.in/nikaya-yoga/ongoing-yoga-classes-online-in-person-private/gallery) Yoga is not about nailing the perfect pose. It is about building a relationship with your body. Whether you are stiff, recovering from an injury, or simply starting from scratch, we will focus on breathing and alignment at your own pace. ## Photos and videos - ![This is Virabhadrasana III, or Warrior 3. It's a fantastic pose for improving balance and strengthening your entire back body. I always suggest keeping a slight bend in the standing knee to avoid hyperextension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/217754fb-3003-4243-97af-37e1ceab7e56) - ![Here is a step-by-step guide to entering Virabhadrasana III. Starting from a high lunge helps you find stability before lifting off into this powerful balancing posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d1bb749a-35d4-4afa-bd67-f5b42cff00b8) - ![Setu Bandhasana, or Bridge Pose, is a gentle backbend that strengthens the glutes and opens the chest. A great tip for beginners is to place a block between the thighs to keep the knees from splaying out.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1dddc48c-dd36-4dfc-ae7d-63115b8f2c90) - ![Here is a detailed breakdown of how to practice Setu Bandhasana. Using a block under your sacrum can turn this into a wonderfully restorative and supported backbend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/55d9a252-94d3-464b-9466-1ed7416c00ff) - ![This is Eka Pada Setu Bandhasana, a one-legged variation of Bridge Pose. It adds a challenge for your stability and strengthens the standing leg. This pose is a mild inversion, bringing the heart above the head.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bf5cae54-a49b-4218-b5da-c7a9bc6bbe75) - ![Ardha Matsyendrasana is a seated spinal twist that energizes the spine and stimulates digestion. For beginners, I recommend hugging the thigh instead of trying to bind the arm, to keep the focus on lengthening the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1bf71981-e7a1-4cfe-81d6-358ea417fb00) - ![This image shows the full expression of Ardha Matsyendrasana, or Half Lord of the Fishes Pose. Following the step-by-step guide helps you move into this deep twist safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/df7cba5c-4e79-4ee9-9350-58d223261db4) - ![Utthita Parsvakonasana, or Extended Side Angle Pose, is a standing pose that creates a beautiful line of energy from your back foot to your fingertips. This image shows the bound variation, which deeply opens the shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/521dad3d-efee-40c6-ad67-13f24de483fc) - ![When practicing Extended Side Angle Pose, it's important to be aware of any neck or groin injuries. I always provide modifications, like looking forward instead of up, to ensure the pose serves your body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/62b2d6ae-93e2-49fc-bbbc-c74b0c1cc19f) - ![Trikonasana, or Triangle Pose, is a classic standing pose that stretches the side body, hamstrings, and hips. A key tip is to lengthen your torso forward before hinging at the hip to maintain space in your spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b6143e5e-b7f7-474b-8bf7-2436a3246e58) - ![This image shows the full expression of Trikonasana. If you have neck problems or high blood pressure, I suggest modifications like looking down or straight ahead to practice safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/65356c72-447e-4157-b4b4-7467494af3f4) - ![The benefits of Triangle Pose are immense. It not only stretches the entire body but also improves digestion and increases both physical and mental stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b7d6aa8f-2c34-44f3-9fda-5d019a08a0fc) - ![In this balancing pose, the focus is internal. I encourage all my students to be kind and compassionate with themselves, especially when learning new poses. It's about the journey, not perfection.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/694ebee6-4c21-4eab-8084-cd580b22f0c9) - ![This deep forward bend, known as Ubhaya Padangusthasana, requires both flexibility and core strength. It's a pose we work towards over time, always remembering to stretch, breathe, and repeat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4c1ba3a4-983d-403e-99ca-1de987d268b9) - ![Eka Pada Rajakapotasana, or One-Legged King Pigeon Pose, is a deep backbend and hip opener. This silhouette captures the grace and strength required for this advanced posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d2f154ad-81d5-4155-89aa-ad650bf13914) ## About Begin Your Journey: Foundational Poses One of the most common mistakes I see in beginners is hyperextending the standing knee during balance poses like Warrior 3. A simple, instant fix is keeping a micro-bend in that knee. It protects your joint and forces your muscles, not your bones, to do the work. It is exactly these small adjustments that make a practice sustainable for your body. ### Building a Safe Practice When you step onto the mat for the first time, or after a long break, the goal is not to force your body into shapes you see on social media. My approach to foundational yoga is built on three pillars: breath, alignment, and self-compassion. #### Why Fundamentals Matter We often rush to 'advanced' poses, but there is so much power in the basics. Poses like *Trikonasana* (Triangle Pose) or *Setu Bandhasana* (Bridge Pose) teach us how to engage the right muscles. When you learn how to lengthen your spine in Triangle Pose rather than just reaching for the floor, you protect your back and open up your hips safely. I always encourage using blocks or straps. Using props isn't a sign of weakness; it is a sign of intelligence because it allows you to access the benefits of the pose without compromising your alignment. #### What to Expect In my sessions, we focus on: * **Safe Transitions:** Moving from one posture to another with awareness. * **Breathwork:** Using *Pranayama* to keep the nervous system calm, even when the pose is challenging. * **Modifications:** I provide variations for every pose based on your flexibility, existing injuries, or energy levels on that specific day. #### A Practice That Fits Your Life Consistency is the only secret. Whether you join my live online batches for real-time feedback or attend a small group studio session in Bangalore, the focus remains on you. You do not need to be flexible to start yoga. You just need to show up and be willing to explore where you are today. If you need a specific modification for an injury or are looking to build a routine that actually sticks, let's chat about what your body needs right now. ## About Nikaya Yoga I'm Namrata. I believe yoga is a sacred space to find your balance, not a contest to see who touches their toes first. I started my journey in 2015, and my goal is simply to help you build a consistent, gentle practice that feels good in your specific body. [See all of Nikaya Yoga's services](https://mytribe.in/nikaya-yoga) ## More from Ongoing Yoga Classes (Online, In-Person & Private) by Nikaya Yoga - [Featured](https://mytribe.in/nikaya-yoga/ongoing-yoga-classes-online-in-person-private/featured) - [Our Class Offerings](https://mytribe.in/nikaya-yoga/ongoing-yoga-classes-online-in-person-private/our-class-offerings) - [Accessible Yoga: Using Props & Chairs](https://mytribe.in/nikaya-yoga/ongoing-yoga-classes-online-in-person-private/accessible-yoga-using-props-chairs) - [Finding Your Edge: Advanced Poses & Inversions](https://mytribe.in/nikaya-yoga/ongoing-yoga-classes-online-in-person-private/finding-your-edge-advanced-poses-inversions) - [Our Community's Journey: Client Stories](https://mytribe.in/nikaya-yoga/ongoing-yoga-classes-online-in-person-private/our-community-s-journey-client-stories) - [Additional Moments](https://mytribe.in/nikaya-yoga/ongoing-yoga-classes-online-in-person-private/additional-moments) ## More services by Nikaya Yoga - [Yoga & Wellness Retreats](https://mytribe.in/nikaya-yoga/yoga-wellness-retreats) - [Specialized Yoga Workshops](https://mytribe.in/nikaya-yoga/specialized-yoga-workshops) ## Similar work from other experts - [Yoga for Beginners and Safe Alignment in Bengaluru](https://mytribe.in/teacher_praveen/personalized-yoga-coaching/yoga-for-beginners-alignment) by Praveen · Personalized Yoga Coaching · Available Online and In-person in Bengaluru - [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 - [Yoga for Beginners: Build a Gentle Foundation](https://mytribe.in/yogawithparuljain/group-yoga-classes-online-in-person/yoga-for-beginners-your-first-steps) by Parul Jain · Group Yoga Classes (Online & In-Person) · Available Online, Studio in Bellandur & Sessions across Bengaluru - [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 - [Beginner Iyengar Yoga: Mastering the Foundations](https://mytribe.in/iyengaryogakshema/iyengar-yoga-classes-all-levels/for-beginners-your-first-step) by Nivedita Joshi · Iyengar Yoga Classes (All Levels) · Online sessions & at studio in Mandi House, New Delhi - [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 Nikaya Yoga, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Namrata%2C%20I%20saw%20your%20'Begin%20Your%20Journey'%20cluster%20on%20mytribe.%20I'm%20interested%20in%20joining%20your%20beginner%20classes%20and%20would%20love%20to%20know%20more.)