๐งโโ๏ธ Free Online Meditation & Yoga Classes (Choose Your Path)
If youโre looking to learn meditation, yoga, and pranayama through structured, step-by-step programs, youโre in the right place. Below is a complete collection of free online classes designed to help you build a real practiceโwhether your goal is stress relief, better health, emotional balance, or deeper spiritual awareness. Each class includes guided techniques, practice schedules, and detailed instructions so you can progress safely and effectively.
Iโve personally practiced and taught these systems for decades, and these classes represent the most effective approaches Iโve foundโused successfully by thousands of students around the world.
๐๐๐ NEW CLASS ๐ ย Simple Flow Yoga and Meditation Class
A complete introduction combining meditation, yoga, and pranayama into one system.
๐ Best for: building a balanced foundation
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๐๐๐ NEW CLASS ๐ย Free Online Weight Loss Class for Over 40 Using Yoga, Meditation and Breathwork
An effective weight loss class that manages your body, energy, mind and emotions to help you lose weight and keep it off.
๐ Best for: Losing weight and keeping it off.
๐ Start This Class
๐๐๐ NEW CLASS ๐ย Kundalini Daily Practice: Simple Beginner’s Routine for Awakening Energy Safely
A complete kundalini daily practice for beginners combining Kapalbhati, spinal warmups, Prana-Mantra Kriya, and root lock. Three routines: 10, 20, and 30 minutes. Start safely today.
๐ Best for: Awakening Kundalini Energy Safely.
๐ Start This Class
๐ฅ Start Here (How to Use These Classes)
๐
In this short video, I explain how these classes are structured and how to choose the right one based on your goals.
๐งญ Choose Your Path
Not sure where to begin? Start with the category that best matches your goal:
Learn meditation and yoga for peace and serenity.
๐ง Beginner & Foundation Classes
Beginnerโs Yoga Class
Build a strong physical and breathing foundation for your practice.
๐ Best for: complete beginners
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Beginner Meditation Class
Learn how to meditate step by step using simple, effective techniques.
๐ Best for: starting meditation
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Meditation & Yoga Class
A complete introduction combining meditation, yoga, and pranayama into one system.
๐ Best for: building a balanced foundation
๐ Start This Class
Reduce stress, find peace and be free of fear and anxiety via meditation and yoga
๐ฌ๏ธ Stress Relief, Anxiety & Emotional Balance
Stress Management Program
A structured program to reduce stress and restore mental balance.
๐ Best for: stress, overwhelm, mental tension
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Pranayama for Anxiety & Stress
Powerful breathing techniques to calm the nervous system and reduce anxiety.
๐ Best for: anxiety, overthinking
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Heart Chakra Healing Class
Open and balance the heart center for emotional healing and inner peace.
๐ Best for: emotional healing and relationships
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Activate your energy centers and live with vitality
๐ฅ Energy, Health & Vitality
Kundalini Yoga & Meditation Classes
Dynamic practices to awaken energy and transform your system.
๐ Best for: energy, vitality, transformation
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Yoga for Weight Loss Program
Yoga sets designed to improve metabolism, fitness, and overall health.
๐ Best for: physical health and weight management
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Health & Wellness Program
A complete system for improving vitality, balance, and overall well-being.
๐ Best for: long-term health and energy
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Activating Third Eye chakra can lead to insight, awareness and clarity.
๐ Chakra, Awareness & Spiritual Growth
Chakra Balancing Class
Balance all major energy centers for deep inner transformation.
๐ Best for: chakra healing and spiritual growth
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Ajna (3rd Eye) Chakra Class
Develop intuition, awareness, and inner clarity.
๐ Best for: insight and consciousness
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Advanced Meditation Class
Go beyond basic meditation into deeper states of awareness and stillness.
๐ Best for: experienced practitioners
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Silent Mind Meditation Program
Advancing from basic concentration to direct perception and stillness of mind.
๐ Best for: Long-term practitioners looking for a deep, systematic transformation. Enlightenment (This is the hidden gem of the entire internet).
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Tantra Yoga is harnessing the power of sex for spiritual evolution.
๐ง Specialized Programs
Tantra Yoga Class
A traditional Tantra program focused on energy, awareness, and transformation.
๐ Best for: deeper energy work and advanced practice
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๐ You donโt need to do everythingโjust pick one class and go deep.
๐ How These Free Online Yoga & Meditation Classes Work
Each class is a structured program designed to guide you step by step:
- Carefully selected techniques
- Clear progression
- Suggested practice schedule
- Supporting explanations and insights
๐ This approach ensures real progressโnot just random practice.
๐ฌ Proven Benefits of Meditation, Yoga & Pranayama
These practices are backed by both ancient wisdom and modern science:
- ๐ง Meditation improves emotional regulation and reduces stress (Harvard Medical School)
- Research shows regular meditation helps calm the mind, reduce stress levels, and improve emotional stability over time.
- โค๏ธ Mindfulness practices reduce anxiety (JAMA Internal Medicine)
- Clinical studies have found that mindfulness practices can significantly lower anxiety and improve overall mental well-being.
- ๐ซ Breathing techniques improve nervous system balance (Frontiers in Human Neuroscience)
- Controlled breathing practices have been shown to activate the bodyโs relaxation response and improve nervous system balance.
- ๐งโโ๏ธ Yoga improves physical health and overall well-being (National Institutes of Health)
- Research indicates that yoga enhances flexibility, strength, and overall physical and mental health.
In my experience teaching thousands of students, these benefits are not theoreticalโthey are consistently observed in practice.
โค๏ธ What Students Are Experiencing
โThis class has already opened me to to looking with my heart instead of my head.โ
โThis has been an amazing journey. I have learnt so much.โ
โMy family and I thank you more than you will ever know for your devotion.โ
“This is my favorite Yoga and meditation site. I have been visiting for a few years now.
๐ Join hundreds of others who have benefited from these programs.
๐ง Stay Connected
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๐ Get new classes, techniques, and insights delivered to you.
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๐ Explore More
If you prefer to explore by topic instead of structured classes:
โ FAQ
What is the best class to start with?
Start with the Beginner Meditation Class if youโre new. It provides the foundation for everything else.
Should I take multiple classes at once?
Itโs best to begin with one class and follow it consistently before adding others.
How long are these classes?
Each class is structured as a program you can follow over days or weeks, depending on your pace.
Do I need prior experience?
No. Many classes are designed specifically for beginners.
Are these classes really free?
Yes. All the classes listed here are completely free.
For those interested in pursuing Teacher’s Training Certifications:
๐ Meditation Certification Program:
Meditation Teachers Certification Program
If you are interested in becoming a meditation instructor and teaching this great art to others, I suggest joining the Meditation Teacher’s Training and Certification Program.ย It is currently one of the largest Online Meditation Certification programs on the internet and will provide you all the tools and skills you need in order to become a successful Meditation Teacher.ย
You can get more information and testimonials on the following page as well: Best Online Meditation Teacher’s Training Program
๐ Yoga Certification Program:
Yoga Teacher Training and Certification Program
The Yoga Teacher’s Training and Certification Program is one of the fastest growing yoga instructor certification programs on the internet.ย It is a comprehensive 8 week course which will not just teach you the best of hatha and kundalini yoga techniques, but will also teach you the science of meditation, pranayama, mudras and bandhas.ย In addition, it will teach you how to teach a yoga class, how to run a yoga center and how to create a high traffic yoga website (like AnmolMehta.Com ๐).
For more information on the Yoga Instructor Certification program you can visit the following page as well: Online Yoga Instructor Certification Program.
Feedback Requested: If you do sign-up for any of these free online classes all I ask is you place a comment below. That helps me understand their value and continue to develop more free programs for you.ย Thank You.
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Dive Deeper: If you are ready to go even deeper, explore this transformative platform GameOfEnligthenment.com. There is nothing else like it if you are looking to achieve your fullest potential in this life.
Hi Anmol,
Before going to sleep at night, if I concentrate on my third eye region, I start seeing vivid dreams, with complete storylines and bright colors, especially during early morning hours. Do you think kundalini shakti has anything to do with this?
Hi Anmol,
In my experience, concentrating on the third eye region leads to a pressure not at the center of the forehead as you have said multiple times, but actually midway between the eyebrows (just at the root of the nose). Is that incorrect?
Hi Anmol,
three days done. Very successful. Enjoyed yoga and pranayama. Meditation is excellent. When I bring my focus to the center of eye brows and just gaze and witness the body and mind, a sort of yellow light came after a brief frightening darkness. It was very blissful, enjoyable, put me in stillness and felt like bathing in a kind of light inexplicable. Is it okay? Thanks.
Hi Anmol,
I would really like to join your online meditation classes. I want to learn to control my mind and emotions to stay focus in life, career and health. Please guide me.
Thank you.
Regards,
Kuhen
Hi Anmol,
I am really glad that I found your website and online classes.
I have been through some pages of your website and have immensely liked it. I want to know where to start from? I have limited time at my hand to practice yoga for better health and weight loss.
Would you be able to guide me as to how much time should be given daily to see some results.
Thanks,
Abhiksha
Hi Anmol,
I have been consistently practising "Yoga for Healthy weight loss- Kundalini poses" for 6 days now. FYI, I have tried to incorporate "Breath of Fire" wherever required. I have also tried "Yoga for Full body fitness" a couple of times. I now plan to initiate course # 104 (3 sections) wef tommorow as a whole set including 2 pranayamas.
I have a few questions, if you could be kind enough to answer them for me:
1. Is it okay to practice "Yoga for Full body fitness" and "Yoga for Lower Back and Spine" in addition to course # 104? If yes, what should be the weekly frequency for both? Or, is it okay if I continue only with course # 104?
2. Since I have acne, as per your website, I have started practising sheetal pranayama. Is there a specified frequency, number and time for all the pranayamas?
3. If I do daily brisk walking (for 30-60 minutes) along with course # 104, will it provide me sooner benefits?
Waiting in anticipation,
Thanks in advance,
Varsha
Hi anmol,
I have tried to maintain a meditation schedule earlier but couldn’t sustain it. I want to start the practice again. Is it fine if i use Holysnc / Hemisync / Lifeflow audio technologies along with your meditation techniques ? would these technologies give me a better/easier meditation experience ?
Hi Anmol,
Thanks for your suggestion regarding which classes to do. I have just done the second day of the second week of the Kundalini Yoga and Meditation classes and would like to share my experiences so far.
I read one of the articles that you wrote about the awakening of kundalini energy where you discussed some physical reactions. My reactions so far have been purely emotional/mental. For the last few days I have felt completely ‘out of sorts,’ I feel up in the air but dont know if im on the way up or on the way down.
I have been doing the yoga exercises and meditation as well as daily reiki sessions and the combination appears to be having a very powerful and not entirely pleasant effect.
I believe that the things that happened in my childhood have thrown my chakras so out of alignment that it really is taking a lot to get them back into place.
I just wanted know if you know of others who have had similar reactions to mine. I constantly feel very emotional and really not myself at all. Though I do intuitively believe that I am on the right path it isnt the easiest path to follow and is leaving me feeling a little vulnerable and fearful.
T
my last online class went to a subsciption format. i’m not gonna do that. i found you noe and will be loyal as long as its free. thanks Gay
Hi There,
Good to hear you are on your way to health and peace. I would actually suggest the introduction to Kundalini Yoga and Meditation class (101), as that has Zen Meditation and Sodarshan Chakra Kriya in them, both of which are excellent for purging the system of the negative past.
Let me know your progress, as there are other techniques to help with this as well.
Best,
Anmol
I am working hard to get over some things that happened to me as a child and am about 95% of the way there. I feel that for the rest of my journey I need to concentrate on healing my spirit, can you please recommend a class? I was thinking the ‘seven chakra balancing and healing’ class might be the best place to start?
Thanks for your help
Hi Padma,
Please try the following program. Pay special attention to the breathing exercises and yoga set that are part of it.
Free Online Weight Loss Yoga Program
Best,
Anmol
Dear Anmol,
Please do answer my questions and thoughts if you can. I know you are very busy and must be getting lots and lots of comments but I miss your feedback and its seems you are not online that much or?
thanks for your time and teachings.
shva
dear anmol,
I am 43 years old. I am suffering from fat around my tummy. And I have thunder thighs. Please can you help me get rid of these.? If I do something then my breast minimize or I get skinny on my face but the tummy is not effected unfortunately. I always had thin waist before.
I am not fat around my thighs only that there are Cellulites.
What can help me? I do think of eating healthy food. But for chance I eat something fatty like Thai food with Coconut milk for instance, then next day all my work is gone. Or a bun or a slice of Pizza. I cant enjoy even one day any fast food. Please help me! Thank you very much and expecting your reply very soon.
karisma
Hello Anmol,
I’ve been teaching Kundalini yoga for a little while now and am in the middle of teaching a chakra series. I found your heart center class just in time. My students loved the set so I gave them your website ;) I look forward to doing the whole course as a means to become a better teacher. Thanks so much for the inspiration!!
Sat Nam!
Ruby
Hi Anmol,
I just came across your website. I am really impressed with the efforts you have put in. I will start my yoga lessons from today itself. I have wasted a lot of time but do not wish to waste any more time. I am going to try the weight loss exercises but I guess will start with the beginner exercises first. Thanks, once again for all these exercises.
Hi Anmol,
While searching some stuff I came acroos u’r site and checked few vedios and they are really interesting.. I have HypoThyroid problem and gained almost 10 Kg’s in 3 years..I stay in US and I’m currently 25 years with 73 Kgs and wanna reduce those extra 10. I actually dont know where to start off and really scared of Inhale and exhale process as i have 0% idea of Yoga. If u help me in my weight loss i’ll really be thankfull for u …Awaiting for u’r reply…..