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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649 replies
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  1. Sanjana
    Sanjana says:

    Hi Anmol,
    Thank you for this excellent site. Are there any yoga videos that run for 30 to 45 mins which we can practice on a daily basis. Can we download these videos. Thank you.

  2. Auriette
    Auriette says:

    Hi, About to start first class. A beginner at yoga, started beginners community classes 1x a week. The information here is great thanks, and the class helps me build my own practise along with what I learn at my weekly class. NZ (New Zealand) Participant

  3. Kalyani
    Kalyani says:

    hi Anmol:
    I am a working mother, and over the past few years I have been unable to devote any personal ,me-myself time to my well being, although i must admit it was partly due to factors like lack of time,drive and personal laziness!! with well meaning comments on my prgressive weight gain which is in a very bad state, i hope to shake off the lethargy and hope to regain some confidence in myself :) ur beginners course looks good,although am looking for any specific guidance on this from ur end..

  4. Richelle
    Richelle says:

    I am very excited to say that I will be starting your classes tomorrow. Was attempting to follow a tv show and thought it was ill executed. Thanks so much for this website!

  5. Ronan, Ireland
    Ronan, Ireland says:

    Im going to start the class tomorrow i think. Have had the idea of yoga, tai chi etc. in my head for a while now, I think I’m the type of person who needs that extra bit of help in achieving balance and well-being. The interactive approach of this site i feel will help me engage with it better than any book or dvd.
    Cheers guys, ill leave word of my progress.

  6. Sam
    Sam says:

    I would like to start yoga. I dont know how to get started. Iam a working mom and want to balance both personal & professional life & in course am unable to maintain my health by getting adequate sleep. Guide me how can i start up living a healthy life.

  7. Po, Rizza
    Po, Rizza says:

    i really wanted to learn yoga because I want to be healthy physically and spiritually but there’s no yoga class in our place. Your site is very helpful. I would appreciate it if I can gain access to your free yoga classes. thank you.

  8. Angela
    Angela says:

    I have spent the day reading your online material. I know this will be just what I need to enrich my life. I am doing the online beginners course starting tomorrow morning. I am excited to be your student and blessed to have found your web-site. I can not express how deeply grateful I am to you for sharing your knowledge and compassion for those of us who want to learn.

  9. Anmol Mehta
    Anmol Mehta says:

    Hi Rudy,

    Great to hear you are planning to start the online classes. The yoga breathing exercises in this class are some of the very best pranayamas in existence today. My advice is to start gently and build up systematically. Glad I could be of service to you :-).

    All Good Wishes,

  10. Anmol Mehta
    Anmol Mehta says:

    Hi Shelly,

    Welcome aboard :-). Great to hear you are starting the beginner’s yoga class. Let me know if you have any questions or run into any issues. Any other feedback is also most welcome.


  11. Anmol Mehta
    Anmol Mehta says:

    Hi Kamara,

    Great to hear you are starting the beginner’s yoga class. Let me know if you have any questions or run into any issues. Any other feedback is also most welcome.


  12. Rudy
    Rudy says:

    This feels so good! The way you share your knowledge and professionalism is awesome. And it happens to be exactly what I’m looking for but didn’t find in my hometown (in the Netherlands). I did yoga before, and chakra excercises in another context, but never the breathing exercises (had asthma in the past, no signs of it now, but always a little afraid to do breathing exercises), so hopefully I can quit that fear. I will start the beginners yoga class and am very grateful and delighted about this opportunity I”ll start tomorrow morning (it’s now late in the evening)!


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