Gentle Wave: breath-led yoga for beginners

Beginner 5 poses

No strength peaks — a beginner-friendly start

The most accessible flow in the app and a comfortable way to get to know yoga that moves with the breath. It has no strength peaks: no Plank, no balances, just reaching up, folding, a light backbend and a squat.

It works both as a warm-up before your main practice and as a short session on its own. Once pregnancy reaches the second trimester, this wave isn't suitable. With acute lower back pain, lift your chest only a little in Cobra, and in the squat keep your knees over your feet.

  1. Upward Salute Upward Salute 1
  2. Standing Forward Fold Standing Forward Fold 2
  3. Downward-Facing Dog Downward-Facing Dog 3
  4. Cobra Pose Cobra Pose 4
  5. Goddess Pose Goddess Pose 5

Why this order

The wave starts on an inhale: straight arms sweep up in a wide arc. An exhale folds you forward, and the next exhale moves you into Downward-Facing Dog. You transition into Cobra on your belly and then Goddess Pose without rushing, over two breath cycles each, because your level changes: first you lie down on your belly, then you stand up in a wide stance.

From Goddess you straighten up on an inhale, and the wave rolls again. The app guides the first two rounds more slowly with detailed cues, and after that you move to short commands.

Cautions

  • Shoulder joint injuries (Upward Salute)
  • High blood pressure (Standing Forward Fold)
  • Lumbar disc herniation — bend your knees (Standing Forward Fold)
  • Wrist and shoulder injuries (Downward-Facing Dog)
  • High blood pressure — don't stay in the pose long (Downward-Facing Dog)
  • Glaucoma (Downward-Facing Dog)
  • Lumbar disc herniation (Cobra Pose)
  • Pregnancy (Cobra Pose)
  • Flare-up of peptic ulcer disease (Cobra Pose)
  • Knee injuries (Goddess Pose)

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.