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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641 replies
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  1. Trupti Mehta
    Trupti Mehta says:

    Sonu,

    The following weight loss sets will help.

    You can start with the Gentle Weight Loss program and then move on to the Vigorous Weight loss program, once you are comfortable with the asanas and gain some strength.

    If you are new to yoga, I would strongly recommend that you read the Yoga Guidelines before beginning any program.

    You can also work on your with abs with the Abdominal Yoga Exercises and Yoga Set to Shape Stomach.

    Below is the link for weight loss on thighs, hips and abs.

    Weight Loss – Hip\Thigh\Abs

    We have had good results with these weight loss programs and I am sure you will see the change too. Some of our students have turned to Ayurvedic weight loss supplement Yogic Slim, in addition to the exercises – you can give it a try if you choose.

    Remember, it may see hard and fruitless at first but stick to it and the results will come. Stay positive :)

    All the best,
    Trupti

    Reply
  2. Sonu
    Sonu says:

    Hi Anmol.. This is Sonu.. i got married recently and facing issues in my married life…..the solution for this is to loose weight as much as possible .. i tried 2-3 products but invain… please help me regarding this.. i need to loose weight and also lot of fat content in my hips and thighs also the tummy……

    Reply
  3. Angelyka
    Angelyka says:

    Blessings and light to you and your beautiful family. I wanted to thank you for your response to the questions I had posted on your web site. I am working very hard at it, but a new issue has come up. Is there a yogic exercise for carpal tunnel and for foot arches and heels, as well as strengthening the Achilles heel? I found the eye exercises to be very helpful, I’m hoping you have answers of relief for my new ailments. Brightest blessings, love and light. Thank you ♥♥♥
    Angel Mendoza

    Reply
  4. Trupti Mehta
    Trupti Mehta says:

    Preema,

    We are currently not running the physical yoga classes but you can start your on-line class on this very page – for free (details are given on this page).

    Let us know if you have any issues or concerns.

    All the best,
    Trupti

    Reply
  5. Michael
    Michael says:

    Hi Anmol, Thank you so much for offering this information! I have been interested in yoga for years, but until now have really only read about it. Your classes have inspired me to *finally* begin practicing it. I will be taking on the beginner’s course today, and hope to do, see and offer great things! Thank you again!

    Reply
  6. preema
    preema says:

    hi anmol,

    i really want to join begineer’s yoga classes…..i did send u email on ur emailid but i didnt get any reply…so can u please tell me how i can join that n wat r timings i live in Newyork………….plzzzzzz do reply

    Reply
  7. bhavani
    bhavani says:

    Sir, I learned the yoga in the year 2005 & from next year onward I stop praticing it, but now I again want’s to pratice it. So, u show me the path
    thank you sir

    Reply
  8. Angelyka
    Angelyka says:

    Blessings and light to you and your beautiful family. I wanted to thank you for your response to the questions I had posted on your web site. I am working very hard at it, but a new issue has come up. Is there a yogic exercise for carpal tunnel and for foot arches and heals? I found the eye exercises to be very helpful, I’m hoping you have answers of relief for my new ailments. Brightest blessings, love and light. Thank you ♥♥♥
    Angel Mendoza

    Reply
  9. Susan Clark
    Susan Clark says:

    Hi, I have been looking for classes for a long time. I live in a rural area and yoga and meditation are not too popular. My interest is in emotional balance, particularly anger and anxiety. Thanks for putting this online.

    Reply
  10. Trupti Mehta
    Trupti Mehta says:

    Christina,

    Hello,
    You are on the right page :) Everything you need to start with is on this page. Follow through the course work and you will be on your way …

    Let us know if you have any issues or concerns.

    All the best,
    Trupti

    Reply

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