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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641 replies
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  1. Patti
    Patti says:

    I will be starting the beginner’s class tonight. I’ve been searching for an actual CLASS for quite some time, I’m so thankful I stumbled across your site! Thank you so much for providing this!
    Blessed be!

  2. John
    John says:

    Loving the class so far. I have been meditating for a while now but i’m gonna go ahead and take the beginners meditation course as well. I cannot thank you enough, Much Love

  3. Vaidehi
    Vaidehi says:

    Hey Anmol and Trupti,
    I have finished two 45 minute sessions of yoga. I did the beginners course and the weight loss course.
    Being a dancer, I am able to do most of the poses so I will, in addition, work through the other courses on the website. Is there anything in particular you’d suggest I do? I would like to as a priority lose a bit of fat around my tummy/hips, perhaps a bit on my legs too.
    Again thank you so much for this, I feel great after doing the courses, just after 2 days it has helped me with my sleep pattern/study! Also, I have no excuse to not do yoga every day now, I have been putting it off for a while.
    I am so grateful to you for this website.

  4. John
    John says:

    Hey Anmol,
    Like Vaidehi I also feel very lucky to have found your site and I will also be starting the yoga class today. I cannot thank you enough for free spiritual teachings, such a blessing. Namaste

  5. Vaidehi
    Vaidehi says:

    I feel so lucky to have found this site, thank you so much for posting this up. It’s a brilliant resource. I will be starting yoga today, I’m looking forward to being able to do this at home!!

  6. Yoga
    Yoga says:

    Even though many people attend yoga classes just for the exercise benefits, they soon discover that yoga assists them in lots of more ways that at first imagined. Extremely soon they’ll experience a more calm body, enhanced sleep high quality and more power available for that every day activities.

  7. Viviane
    Viviane says:

    I’m Brazilian and I don’t speak English very well, just a little. That’s why I can’t tell you everything I want.
    But here I want to leave my enormous gratitude. Patiently, with dictionaries and a lot of willpower, I have achieved wonderful results! You changed my life and I’m grateful for that!
    Thank you so much and God bless you.

    Written with the help of online translator, so forgive me any mistakes :-)

  8. shery
    shery says:

    hi anmol,
    i want to thank you very much for this class, Really you given me the opportunity to practice yoga because it is not available in Egypt
    iam starting the beginner class
    finally i love India and Indian people
    chak de india

  9. anshul
    anshul says:

    hi anmol..frst of al i truly appreciate ur effort..i m a student n has been suffering frm some serious mood swings and depression episodes,has worst life style at de one of ma frnd suggested me to start yoga..n i decided to give it a try…ll hopefully include yoga as my daily morning schedule..thnxx.

  10. Trupti Mehta
    Trupti Mehta says:


    All information to start is already on the website and available via the links on this page.

    Please let me know if you have any questions or run into any issues. Any other feedback you have is also appreciated.

    All the best,


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