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 anmol@anmolmehta.com.  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. Anmol Mehta
    Anmol Mehta says:

    Hi Sunita,

    Great to hear you are interested in the online yoga and meditation class. All the material is already on the website and available via the links on this page, so you can start anytime you wish.

    Please let me know if you have any issues.

    Best,
    Anmol

    Reply
  2. Mariam
    Mariam says:

    I’m looking forward to start the first yoga class:)
    and by the way this is a Great Site

    Thank youu:D

    Reply
  3. Allysa
    Allysa says:

    I’ve been forgetting to come on to say that I’ve done my yoga but I have been consistantly doing it every morning upon awakening.
    I noticed some sore spots, well actually a lot!
    Especially in my lower back, the middle left side of my back when i try to turn right, and the front of my neck when I’m doing the yoga stretch to strengthen the naval center. Also, I have a lot of tight areas so I’m guessing I have a lot of work to do to heal :-/

    Reply
  4. Anmol Mehta
    Anmol Mehta says:

    Hi D.

    The sequence you were doing is actually fine. It is almost the sequence used in the Introduction to Kundalini Yoga & Meditation Class (#101), and one you can use later to add variety if you like.

    I would suggest to do your meditation last and see how that works for you.

    Best,
    Anmol

    Reply
  5. D. Chase Nelson
    D. Chase Nelson says:

    Hi Anmol,
    Just completed a week of beginners yoga, but it appears I was a little confused. I was doing the yoga set from the beginner’s video and not the illustrated poses. I was starting with a round of 4 Sun Salutations, then the breathing, then the 6 poses from the video. It was actually great that way, but tomorrow I will start the beginner meditation class. Should I do the set of beginner’s poses that you have illustrated here after meditation?
    Thank-you

    Reply
  6. Allysa
    Allysa says:

    So… I couldn’t wait to start the class and I actually started yesterday (Saturday). I thought it would be easy but it did challenge my muscles keeping the postures for up to a minute. First, I did the spinal warm-up and I really loved that. I have done yoga before but I could defnitely see the difference in performance and level of concentration with having to use the specific breathing techniques. I really am enjoying the course and look forward to getting more flexible, aware, and healthy ! I’ll keep you all updated :)

    Reply
  7. Allysa Rose
    Allysa Rose says:

    Hello all!
    Just wanted to say I’m planning on starting the beginning Yoga class on Monday( a couple days away) but I am going to read and re-read the material a few times before I start! Looking forward to all of the benefits :D

    Reply
  8. lakshmi
    lakshmi says:

    hi,
    i’ve always wanted to learn yoga, but couldn’t go to a course. I would love to learn the basics and practice meditation, so that i could develop a more positive outlook, control my anger and maintain health.

    thanks
    lakshmi

    Reply
  9. Priyanka
    Priyanka says:

    Hi Anmol,

    I am new to Yoga and wanted to know what kind of Yoga to practise for weight loss..

    Thanks
    Priyanka

    Reply

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