Online Beginner’s

Free Online Beginner’s Yoga Class

Online Beginner’s Yoga Class

Free Basic Yoga Postures & Breathing Exercises (Course #99)

As the Free Online Beginner’s Meditation Class has been very popular and beneficial for you all, I felt it would be a good idea to design a pure Beginner’s Yoga Class as well.  As usual please note that all the material needed for this Beginner’s Yoga Class is available via the links on this post and you can start anytime you wish. 

For more details on the free online classes offered at Mastery of Meditation & Yoga, please go to the Free Online Yoga & Meditation Classes page.  In addition to the video and information on that page, you may also wish to read the Free Online Yoga & Meditation Classes FAQ.  Questions such as how to register, participate, etc. are all answered there.

Online Beginner’s

The focus of the Beginner’s Yoga Class is to help you learn basic yoga postures and basic yoga breathing exercises and to help you establish a strong, daily personal yoga practice.  Consistent practice is the most important aspect of yoga and meditation, and is the key to obtaining the enormous benefits these sciences offer.

The beginner’s yoga class is going to use yoga breathing exercises (pranayamas) from the Free Online Yoga Breathing Exercises E-book and yoga poses from the Free Online Yoga Sets E-book, both of which come with videos and illustrations as needed.

Free Online Beginner’s Yoga Program Overview:

This course is designed for 1 week, but, as mentioned above, for a long, healthy, peaceful life you should aim to establish a long-term yoga practice.  The beginner’s yoga class should hopefully go a long way in getting you started on that path.  In this post I will provide the program objectives, details, syllabus and participation guidelines.  Please read through everything carefully so you will be able to get maximum benefit from the program.

As mentioned above, this program consists of fundamental and highly effective yoga postures and yoga breathing exercises.  It is not limited to the techniques of any one tradition, as I chose some of the most important techniques that yoga has to offer on the whole.  The yoga exercises are from kundalini yoga, and some of the breathing techniques are from hatha yoga.

To register please leave a comment below that you are going to start the Online Beginner’s Yoga Program, or just send me an email at  This way I know what kind of participation and interest there is. 

Free Online Beginner’s Yoga Program Objectives:


  1. Learn basic yoga techniques and yoga breathing exercises.
  2. Promotes health, peace and joy.
  3. Increase energy and vitality.
  4. Improve flexibility and strength.
  5. Promote self healing.
  6. Develop confidence and willpower.
  7. Balance the mind and emotions.
  8. Develops the Immune System, Nervous System, Respiratory System, Circulatory System and Digestive System.
  9. Develop mental focus and concentration.
  10. Burn fat and tone the muscles.

Free Online Beginner’s Yoga Program Details:


Class Structure: 

Each session consists of 2 sections: Breathing exercises (pranayama) and Yoga Exercises.  The exercises are designed to allow you to pace yourself.  If you are a beginner or just getting back into yoga, please use the modifications for the difficult exercises and do the beginner’s versions until you develop your practice a little.  The total time for this class is approximately 30 minutes / day.  Do the best you can and most importantly, walk the middle path with regard to each session.  DO NOT OVERDO OR OVER STRAIN and at the same time don’t have it be too easy either.

Required Reading:


Suggested Reading:


Course Materials:


Free Online Beginner’s Yoga Program Syllabus:


The following describes the 2 sections comprising the 30-45 minute daily yoga and pranayama sessions for this class.  The approximate total times for each section are also given.  Take more rest if you need to, or if you feel comfortable do the poses and exercises a little longer. 

Each breathing exercise and the yoga set below is a link to the article with all the details you need.

Beginner’s Yoga Program: Each day do the following…

Section 1: Breathing Exercises Section (Pranayama):  Total time 5-15 Minutes

  • Chakra Balancing Breathing Exercise (Anuloma Viloma Pranayama): Anuloma Viloma pranayama (or Alternate Nostril Breathing) is excellent for preparing your mind for meditation.  It will calm the thought waves and make it easier for the stillness to emerge.  Start with 5 cycles and build up to 20 cycles.
  • Kapalbhati Yoga Breathing Exercise for Optimum Health & Healing: Next do Kapalbhati Yoga Pranayama, which is one of the best pranayamas for health and healing.  Start with 1 minute and work up to 5 minutes.  Take rest between rounds as required.
  • 4 Part Deep Breathing Yoga Pranayama: This is a great yoga breathing exercise for beginner’s and experts alike.  It is perfect for getting your energy before starting your yoga practice.  Start with 1 minute and work up to 5 minutes.  Take rest between rounds as required.

Section 2: Yoga Section:  Total time 15-30 minutes

  • Beginner’s Yoga Positions: After completing your breathing exercises do the beginner’s yoga set.  This set incorporates many of the fundamental yoga exercises and postures and is a great set to get you on your way with yoga practice.  Start with the minimum times for each exercise and build up from there.

Free Online Beginner’s Yoga Program Guidelines:

Following are the guidelines which I suggest to follow…

  • Please post all comments, questions and feedback in the comments section of this post.  This way all will benefit from the discussion.  Feel free to ask questions or discuss issues, as that is one of the main reasons for this particular class format.  Of course, you are free to email me as well if you would like the discussion to not be public.
  • If you like, you can indicate with a comment that you have completed your daily session.  Could be as short as “did it”, or of course could be questions, issues or more detailed feedback.  The hardest part with a daily yoga and meditation practice is establishing consistency and regularity and I think having to acknowledge that you completed your daily sadhana (spiritual work) will help in facilitating that.  In addition, your comments would inspire others as well.
  • I will post all information regarding the class in the comments section below as well, so please check periodically for updates.
  • Before starting your daily yoga and meditation session, take a moment and tune in to your higher self for guidance and protection.  At the end of every session, visualize yourself and the world as you would like it to be.
  • Do the best you can and modify the class as you require.  It is more important to do something, than be overwhelmed and not do anything at all.
  • I wish you all a wonderful learning and transforming experience and hope you achieve your highest potential in this life.

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627 replies
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  1. Baz
    Baz says:

    Hi Anmol,

    It has been a while since I have taken your wonderful classes. I am reintroducing myself to Kundalini Yoga and I am starting at the beginning, with your Beginner’s Yoga Class. I would like to thank you once again for this informative and beneficial site.

  2. Venecia Lorenzo
    Venecia Lorenzo says:

    I love yoga and meditation, it helped me lots to cope with daily routines. I would like to take this classes, but i live in the Dominican Republic, and mail is impossible..

  3. Anmol Mehta
    Anmol Mehta says:

    Hi Sherry,

    Yup all the online classes are completely free. You can just go to the main page and pick the class, go the syllabus and follow links to the techniques as per the program.

    The only items that you pay for are the Certification Programs and other Structures Learn Yoga and Learn Meditation Programs. You don’t have to purchase these to participate in the free classes.

    The main page for all the free online classes is below…


  4. Sherry
    Sherry says:

    I took Hath Yoga many years ago and it has helped me tremendously though out the years. I am interested in re-familiarizing myself and recommending this type of Yoga to others. I know the website says this is all free but I need to know if that is completely true or what the cost is in the future. Thank you

  5. kait
    kait says:

    i am really gratefull for this website. i appreciate that it is mostly free, i come here when i need to be centered again, and it always helps! thank you so very much for your wisdom and teachings. it has changed my life in some way or another large or small.

  6. Supriya
    Supriya says:

    I have listened about the dangers of kundalini practices especially when practioner is not prepared for it.Please can you state what does it mean?is there any danger such as immoral behaviour,anxiety,depression,psychosis,mental confusion etc ,i have read it in internate.Iam willing to get it practice ,but somewhere i listened a person killed 30 people after awaking of kundalini sakti ,is this true?how can men be so destructive when he practice yoga,its hard to believe on this things.please can you state the condition wheather it is harmful or helpful for mankind.?

  7. Elena
    Elena says:

    Hi,I¨m impressed by this page and all that offered here.Thank you very much, it´s a tremendous work.I would be glad to begin the classes and do my best.

  8. Jason
    Jason says:

    Anmol, I started the course today. Thank you for this amazing resource – it is exactly the kind of guidance and structured practice I (and obviously many others!) needed.

  9. paradicsom
    paradicsom says:

    Dear Anmol,

    I have been doing this class for a week, twice a day, and yet I feel my improval! Already started going to bed early at night! 2 weeks ago I felt like a wreckage, now my life is full of awesomeness! :D

    Thanks a lot for putting these material up, best wishes to you! :)

    p.s.: I put eagle pose in my practice with the beginner yoga poses set, because I really enjoy doing it. I feel a gently breeze on my body awhile. It might be a stupid question but I would like to know, isn’t it “harmful” to put that between frog pose and archer pose? I don’t know much about energy channels, but I don’t want to accidentally block something. :)


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