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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646 replies
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  1. Shawn
    Shawn says:

    Hello Anmol and Trupti,

    I’m starting the beginner class tomorrow morning after a good night’s rest. I have much more experience on the mediation side of things, but I am as hopelessly stiff as the rusted Tinman in Wizard of Oz when it comes to the position. This is my first step to changing this! Much respect and appreciation for your efforts on this life changing website.

  2. Alan
    Alan says:

    Trupti, Regards for your reply!

    Ah, the cushion! Good simple advice, that I had overlooked, and it made a substantial difference in both positions. I was trying to do these just sitting on a rug. Thanks!

    I have been doing daily “Core Energy Meditation” which I purchased from a different web site a few months ago with considerable success, but will purchase the download available here as it is a great price and will put more variety into the mix.

    I’m amazed at the results I’m getting from the different Pranayama exercises. I never would have thought that doing a few short breathing exercises could have such a profound effect on the well being. I have had trouble doing the Anuloma Viloma Pranayama (Chakra Balancing) exercise due to a broken nose blocking my right nostril. So, I went to CVS and purchased some of those Breath Right Nasal Strips and it did the trick admirably. I hope this solution will be useful for others with similar situatuions.

    The middle path; not to over or under do it. Good advice. I may stick with the Beginners for another week but just increase the intensity and repititions as the Pranayama and Yoga have been so rewarding. Your very detailed explainations and advice have increased my focus, concentration and awareness of what results to expect. I think that adds more depth and deminsion to realising the effectiveness gained from performing these exercises. Teriffic job!

    Many thanks and all the best to everyone at for your sharing and caring. As you give so shall you receive.

    Bless you!


  3. Trupti Mehta
    Trupti Mehta says:


    For the Simple Cross-legged pose – use a firm cushion under your bottom to raise your hips above your knees (refer to Meditation Tips and Tools article).

    And to increase flexibility to help you sit – try Yoga for Meditation set.

    For the Sat Kriya you can a cushion placed underneath your feet (refer to Appendix 1 Silent Mind Meditation)

    Continue to follow the middle path when trying to push yourself.

    All the best,

  4. Shamim Ashraf
    Shamim Ashraf says:

    Hello Anmol….Your are putting a treasure here in your web. It kept me stuck for long time…jumping around..clicking different links….there is so so much that if one does not do a focused visit to this web one is lost in the treasures. I plan to start your course # 99 any day soon. I work in shifts that changes every 2 days. Will it matter if I cant do the exercises daily…or cant do it on same time everyday?

  5. Alan
    Alan says:

    Hi Anmol!, First, thank you sincerely. This is an invaluable resource and I appreciate your work and efforts to bring Kundalini yoga and meditation into being. I started class #99 yesterday, Sunday, and will practice every day so I may move up to the higher classes on a weekly scheduled as recommended.

    I’m 59 years old and finding that I’m unable to sit in a lotus position or sit on my feet for the Sut-Nam exercise but am trying. If I continue the efforts on a daily routine should I begin to see some relaxing of my hips and knees as the daily practice routine takes effect or should I modify the positions by sitting on the edge of a chair? My knees can currently bend at a 45 degree angle when I place my feet together.

    I have as a goal to receive full benefit from these classes by putting forth full effort and intention. I have read the caution regarding going beyond the limits and taking it too easy. Results are to be gained from consistant, persistant practice and I think a little push through each exercise will generate greater benefit than not attempting too much. Am I on the right track?



  6. TM
    TM says:

    hi anmol,
    I enjoy reading, learning, and watching your videos
    I am starting out with your class #99. Just finished section 1, will do section 2 later in the day. Does it matter whether I do two sections seperately? would like to know how come you didn’t have Breath of Fire as an exercise to do in section 1?

  7. Trupti Mehta
    Trupti Mehta says:


    I would recommend building your core strength for willpower (you can search for that using our search box located o the upper right hand corner of the page) to enable you to do and continue with your practice.

    As for the time to practice yoga in the evening… as long as it’s not done too close to bedtime (as this will hinder your sleep) and at least 2 hours after eating.

    All the best,

  8. Delia D.
    Delia D. says:

    Started the beginner’s class this morning– feeling wonderful. Truly a blessing to help spread such knowledge with the world. Thank you so much. I really appreciate your site- and look forward to making yoga a part of my everyday routine!
    Much love and light- Delia

  9. Gurudutt
    Gurudutt says:

    Hello Anmol,
    I work in morning shifts and practicing yoga and meditation in the morning session is ruled out for me:(

    I come back home at 04:00 in the evening.Pls let me know the best time/place to practice Yoga in the evening.Also would it be good to practice after taking bath or before bath?

    I am very impressed by the details that you have put on the website and was searching for something lik this.

    I just need one more suggestion,sometimes it becomes difficult for me to push myself for exercise after tiring work,how do I motivate myself so that I do not discontinue the practice? pls advice..thanks in advance.!!

  10. Rick Duncan
    Rick Duncan says:

    Hi Anmol,
    I am starting the Beginner Yoga classes first thing in the morning. I love your website. So much great material. I am 61 years old and have studied and practiced various materials and disiplines off and on over the course of my life but just recently and in part due to your website, feel like I am just beginning my journey to enlightenment and self realization. Keep up the great work!

  11. Trupti Mehta
    Trupti Mehta says:


    Yoga is a great way to improve oneself. Combined with Meditation and Pranayam it can truly change how you feel.

    Here is a link to the weight loss program on our site.

    Weight Loss Program

    Please let us know if you have any questions or issues.

    All the best,

  12. MA
    MA says:


    I really want to change and feel the way I look. I have been wanting to start Yoga from a long time, Your site looks like the answer to my questions. If you can suggest anything else specifically for weight loss, I will be extremely thankful.


Trackbacks & Pingbacks

  1. […]   Best Yoga Exercises & Sets of 2009   In case you missed any of them, here are the top 5 yoga exercises and sets that the readers enjoyed and benefited from most in 2009.   1. Yoga Position for Beginner’s | Best Basic yoga Poses:   This is a very complete set of simple yoga exercises which everyone can do.  This set works on your balance, flexibility and strength.  In addition, this set is designed to work on all parts of your body.  Thus, your upper body, lower body and abs, all get a good workout and tuneup.  I strongly recommend this set for anyone looking to start or try yoga, or looking for a regular gentle yoga practice.  This set is also a key part of the very popular Free Beginner’s Yoga Class, which was also launched last year.   2. Tantric Yoga Exercises for Sexual Potency:    Although this set of yoga exercises is primarily designed for men, it is an effective set for women to practice as well.  It consists of the best yoga techniques to open and balance the Sex Chakra, and the best techniques to increase sexual potency.  This set is a core component of the Free Tantra Yoga Sex Chakra Program.   3. Seven Chakra Healing and Kundalini Awakening Set:   If you are interested in Chakra Balancing and Kundalini, this set is for you.  It is a set which incorporates some of the best chakra balancing techniques and progressively leads you through each chakra, starting from the root chakra to the crown chakra.  This set too plays an important part in the free online classes, and specifically it is part of the Seven Chakra Balancing and Healing Program.      4. Powerful Technique for Natural Liver Detox:   The liver is the one of the most important organs in the body and for all the hard work it does, it sure deserves some love and attention.  This is where Pavan Sodhung Kriya is very useful.  This exercise is great for flushing the liver of toxins and at the same time, it helps you tone and strengthen your stomach and abdominal muscles.  Although it is not part of an online class yet, a Full Body Detox Program is in the works for 2010, and you can be sure this exercise will be part of that program.   5. Yoga for Abs, Legs, Buttocks and Full Body Fitness:   For those of you really interested in getting fit, and developing your chest, shoulders, arms, abs, thighs and buttocks, you should check out this set.  It will prove how useful yoga can be in building muscle strength and overall fitness.  Many readers were quite surprised that yoga could deliver such good results in the areas of muscle development and strength training.       Best Meditation Techniques of 2009 […]

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