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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647 replies
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  1. Angelyka
    Angelyka says:

    Nam Aste :-) As promised, I started the beginner yoga and meditation class today, trying to focus on my counting was very hard, I felt things crawling on me and I had to keep going back to number 1. :_( Truly discouraged, I really think the problem is with me. I have been trying to do this for many, many years, I never get very far, it’s not from a lacking of trying, (sigh) I will continue with your classes, but I really think I need a lot of help, oh yes, my feet and legs and hands all went to sleep, any ideas to help stop that would be appreciated, you can email me or message me on Face Book. Thank you both, blessings and loving light
    Angel Mendoza

  2. Angelyka
    Angelyka says:

    Oops, lol! I forgot to ask, where do I find the cushions for these exercises and how do you keep your feet from going to sleep?

  3. Angelyka
    Angelyka says:

    Brightest blessings and light. :-D I thought since you accepted my friend request on FaceBook, I would check out your web site, I’m very glad I did! This is awesome! I have been trying to learn meditation, kundalini, and a lot of different things via guided meditations with gongs , nothing has worked for me ;_( I was starting to think there was and is something wrong with me.I will start this, tomorrow. Blessed be my friends, long and happy lives to you always. :-) Nam Aste !

  4. nevena
    nevena says:

    I wish to start with this yoga program in order to became familiar with the art of yoga. It makes me very happy to have this opportunity.
    thank you!

  5. Laura
    Laura says:

    Hi Anmol,
    I would like to start your beginners yoga and meditation program and am really looking forward to getting back into it all again I have been on and off for the past few years and things just dont feel the same when it is not a part of my daily life.

  6. Christine
    Christine says:

    I’m excited to start the program. Having dabbled with the youtube videos in the summer, I find your method extremely accessible and beneficial.
    Many thanks,

  7. Trupti Mehta
    Trupti Mehta says:


    Great !! You can start the beginners class but if you are new to yoga, please make sure to read the Yoga Guidelines first.

    Also Welcome and Great to have you as part of the Meditation Teacher’s Training and Certification Program.

    More instructions have been sent to you via email.

  8. Anita Howard
    Anita Howard says:

    I would like to start beginners class. I am have just commenced your ‘Mastery of Meditation Teachers Training’ .
    Thank you

  9. Hillary Hays
    Hillary Hays says:

    Dear Anmol,
    I’ve emailed you at your personal email address regarding starting your beginning yoga class tomorrow, 10/6/10. I am so happy to have found you! It’s still difficult for me to believe that anyone could be so good in this day and age as to offer these beautiful, important, transformative gifts to his fellow brothers and sisters free-of-charge! People just don’t do that sort of thing anymore ;-} Thus you are a welcome and rare pearl, indeed. I look very forward to being your student. Sincerely, Hillary

  10. Mario
    Mario says:

    hello Anmol, just want to let you know that i fell great after a month of starting the course, and i would like to add the following asanas to the beginner’s kriya but i’m not sure of the sequence of the poses (camel, bow, locust, modified wheel, plough, chair, mountain, boat, shoulder stand, tree, table top, eagle, panting dog, crow, triangle and plank pose). Thank you for your help :D

  11. Trupti Mehta
    Trupti Mehta says:


    Thank you and welcome.

    Be sure to read the Yoga Guidelines if this is your first time doing yoga.

    Let us know of any issues or concerns you may have.

    All the best,


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