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Authentic Yoga Experience Series 1 - 3

Immerse Yourself, Learn Yoga Online FROM SCRATCH, into the most authentic Yoga Experience
13 reviews
  • Lifetime access to 70 lectures
  • 27+ hours of high quality content
  • A community of 100+ students learning together!
  • Perumal Koshy Yoga Teacher

    Perumal Koshy

    International Yoga Teacher
    Founder of one of the first didactic yoga web channels

    Indian born yoga teacher Perumal Koshy is one of Europe and North Africa's leading teachers, for more than 10 years he has instructed classes, seminars and retreats while developing high caliber videos through USA, England, Italy, Spain and Morocco. Yoga Journal Italy Esprit Yoga France and Yoga Magazine Holland frequently publish articles authored by Perumal. 

    Perumal’s teaching career began under his Kung-Fu master during his teens while living in Los Angeles. After 10 years of practicing and instructing martial arts a yoga master guided him into yoga thus began Perumal’s journey of inner discovery through this ancient discipline. A journey that has taken him across India, Europe and America, whereby Perumal has been able to capture the essence and benefits of the world’s many yoga styles and forms, leading him to develop “Dynamic Progressive Fusion Yoga".

    Mr. Perumal Koshy's comment:
    "For years, my yoga students requested lesson plans to follow on their own and from the comfort of their home, office  or hotel room. So began the development of lesson plans. These started as word  documents which then evolved into pictorial PowerPoint presentations. Beyond just flat images I wanted my students to access the videos from any computer with an internet connection. I envisioned online yoga videos that would show in great detail the intricate technique of my instructions combined with easy to follow step by step lessons in a progressive manner at the pace of the student.

    “In 2008 I was fortunate enough to meet Film Producer Miss Ines Stephan. Miss Stephan had  produced an incredible array of international and humanitarian film projects.  Although I saw the technical quality of Miss Stephan’s work as the perfect outfit for the detail I desired on the yoga channel, I was even more deeply moved by her background with spiritual and social endeavors. Projects such as Ines’ collaboration with his Holiness the 14th Dalai Lama of Tibet for a documentary film series, “What’s So Hard About Peace,” and her organization of a world peace conference in Rome 2003 through 2005, were just two of such endeavors that acted as a catalyst to our cooperation. Together, I knew we would produce the online, yet personal yoga experience that any serious yoga student would wish to follow.”


Authentic Yoga Experience Series 1 - 3

Immerse Yourself, Learn Yoga Online FROM SCRATCH, into the most authentic Yoga Experience
13 reviews

Learn yoga online with Perumal for personal growth, health, energy optimisation and stress reduction.

The video courses are easy to follow since the cameras provide detailed viewing from 3 different angles, all asana (postures) are realized in a lateral, frontal and overhead perspective. The combined video courses are complete with pranayama, preparatory exercises for joints, sun salutation, strength, stretching and relaxation/meditation to feel refreshed, relaxed and simultaneously energized.

A step by step progressive course approach to learn yoga online allows the student to achieve the right state of flow in order to improve mobility, breathing and circulation while strengthening muscles, tendons and ligaments leading to genuine mental and physical well being. Those following these video courses feel results of calm and clarity along with highly increased energy while experiencing stress reduction.

The most important aspect of Yoga with Perumal video courses is the ability to grow progressively from yoga forms and a sequence that may be followed at one’s own pace from beginner through advanced. These courses are thorough with easy to comprehend video edits and supportive text enabling the realization of the hidden aspects of yoga from videos to supportive manuals.

Now, you have the opportunity to learn yoga online, get started with the most authentic yoga experience today!

    • Yoga mat, rug or warm non-slip clean surface
    • Clothing that is stretchable and comfortable
    • A litte discipline, enthusiasm and open-mindedness
    • Over 70 lectures and 27.5 hours of content!
    • 15.5 hours of yoga video routines and sequences realized in 3 camera angle for truly easy to follow video lessons
    • 702 pages of supportive text to all video routines and sequences
    • Learn to settle into the practice and let go of the outside world. Open the breath and unite breath and movement through 4 different Sun Salutations while aligning the skeletal system, relieving constipation, improving digestion and detoxifying the body. Protect your joints through the practice of preparation sets that move synovial fluid, “PROPERLY” warm-up the tendons and ligaments enabling better mobility. Create core strength, synergistically increase blood flow to the muscles preparing muscle fibers for deep stretching in order to release muscle and spinal tension enabling a more oxygenated body. Build up concentration, calm and restore your body and mind, balance your hormonal levels leading to deeper meditation/relaxation at the end of the practice. Eventually begin to feel energised, yet calm and clear. Return to your true self.
    • Anyone feeling low energy that needs a boost
    • Stressed overworked people needing calm and clarity
    • Those wishing to learn or improve their yoga knowledge
    • People with dynamic schedules that are without any time
    • Whoever needs easy to access yoga videos while travelling
    • Anyone that can appreciate serious high quality yoga videos without the frills
    • Beginner to experienced practitioners
    • Students who would like to connect with Perumal between real-time workshops and retreats


  • 1
    Courses 1 - 3 Introduction
    Welcome to Yoga with Perumal! I'm excited that you decided to join this course as I believe you will have tremendous benefit from following this style of yoga which is made up of Pranayama, Preparation, Sun Salutation, Strength, Stretching and Meditation / Relaxation. For your ease of learning I wor…
  • SECTION 1:
  • 2
    Dynamic Progressive Fusion Yoga

    Dynamic implies an active changing style that is vigorous and purposeful.  It means to be full of energy and enthusiasm while undergoing change / development.

    Progressive implies an informal, unrigged method of development that is gradual. There is an  underlying foundation of Pranayama, Preparation, Sun Salutation, Strengthening, Stretching and Meditation or Relaxation. Using this foundation the practice experiences gradual change throughout the Course Series 1A - 1D, 2A - 2D and 3A - 3D. Progressive also implies a gradual increase in intensity. Yoga with Perumal starts off light and increases gradually in intensity until an intensity threshold is achieved prior to any stretching.
    Fusion is the merging or blending of two or more things in the physical and  non-physical realms. Yoga with Perumal is the blend of various yoga styles, systems  and ideas. It is the conjunction point of these that are searched out, noted and  expressed in a synergistic way.
  • 3
    Making of yoga video courses

    Our video lessons are realized in a three camera angle perspective; frontal, lateral and overhead.  These perspectives allow the student to easily follow Perumal's precise movements, positions and postures.  In addition, all online lessons are provided with manuals for enhanced learning capabilities.

  • 4
    Sample Video Course

    This is a sample video of how I teach in this course.

  • SECTION 2:
    Course 1A - 1D
  • 5
    Course 1 Synopsis
    Course 1 Series creates a foundation for your practice and uses a basic breath training exercise. We train the breath for 5 rounds at roughly 1, 4 and 2 ratios. • We inhale for roughly 3 - 4 seconds • Hold between 12 - 16 seconds • Then exhale for 6 - 8 seconds After this we work preparatory posture…
  • 6
    Course 1A

    Postures Introduced:
    Ardha Padmasana
    Training the BreathTadasana
    Ankle Rotations
    Double Knees Rotations
    Double Hip Rotations
    Arm Circles
    Cross Arms Swing
    Parallel Arm Swings
    Head circles
    Legs Verticle
    Dead Leaf
    Yoga situp
    Knees to chest
    Jathara Parivartasana (Double Knees to the sides)
    Supta Baddha Konasana
    Hip/Glute Stretch (Kneee Over Knee)

  • 7
    Course 1A Manual
    10 pages
  • 8
    Course 1B

    In addition to the postures practiced at 1A you will be introduced to new postures on 1B.

    New Postures:
    Shin Rotations
    Hands to Hip Forward Bend
    Finger Open/Close (Forearm Prep)
    Single Knee Hip Twists
    Roll Side Situp
    Shoulder/ Tricep Stretch (Elbow Behind Head)
    Neck Stretch (Hand to Head)

  • 9
    Course 1B Manual
    14 slides
  • 10
    Course 1C

    In addition to the postures practiced at 1A -1B you will be introduced to new postures in 1C.

    New Postures:
    Single Hip Rotations
    Double Elbow Rotations
    Viparatiki Karani Mudra
    Janu Sirsasana

  • 11
    Course 1C Manual
    16 pages
  • 12
    Course 1D

    In addition to the postures practiced at 1A -1C you will be introduced to new postures in 1D.

    New Postures:
    Half Salutation
    Dandasana (Pushup Position)
    Bhujangasana (Cobra)
    Bhudarasana (Downward Dog)
    Sukhasana / Cross Legged Forward Bend

  • 13
    Course 1D Manual
    23 pages
  • SECTION 3:
    Course 2A - 2D
  • 14
    Course 2 Synopsis
    During Course 2, we start with 5 rounds of right and left Ujjayi for opening our breath. The ability to open the breath will be achieved more easily after training the breath in the previous Course 1 lessons. Salutations 1, 2, 3 and 4 are also introduced. During this course, the stretches are compou…
  • 15
    Course 2A

    In addition to the postures practiced at 1A -1D you will be introduced to new postures in 2A.

    New Postures:
    Ujjayi Pranayama (Opening the Breath)
    Surya Namaskara (Salutation 1)
    Pranamasana (Prayer Position)
    Hasta Uttanasana (Reaching Up)
    Uttanasana (Standing Forward Bend)
    Neck Stretch (Ear to Knee)
    Neck Stretch (Forehead to Knee)
    Upavistha Konasana (Open Legs to Side / Relax Forward)
    Upavistha Konasana (Open Legs to Side / Relax to 1 leg)
    Paschimottanasana (Seated Forward Bend)

  • 16
    Course 2A Manual
    30 pages
  • 17
    Course 2B

    In addition to the postures practiced at 1A -2A you will be introduced to new postures in 2B.

    New Postures:
    Surya Namaskara 2 (Salutation 2)
    • Practicing Salutation 1 for 4 rounds.
    • During Salutation 2 we repeat Dandasana (Pushup Position) to Bhujangasana (Cobra) and Bhudarasana (Downward Dog) for 3 rounds.
    Raising Hand Neck Stretch
    Binding Hands between Scapula

  • 18
    Course 2B Manual
    45 pages
  • 19
    Course 2C

    In addition to the postures practiced at 1A -2B you will be introduced to new postures in 2C.

    New Postures:
    Surya Namaskara 3 (Salutation 3)
    • Practicing Salutation 1 for 3 rounds.
    • Practicing Salutation 2 for 1 round.
    • During Salutation 3 we repeat Dandasana (Pushup Position) to Bhujangasana (Cobra) and Bhudarasana (Downward Dog), Virabhadrasana 1 (Warrior 1) for 2 times.
    Virabhadrasana 1 (Warrior 1)

  • 20
    Course 2C Manual
    48 pages
  • 21
    Course 2D
    In addition to the postures practiced at 1A -2C you will be introduced to new postures in 2D. New Postures: Salutation Sequence • Practicing Salutation 1 for 1 round. • Practicing Salutation 2 for 1 round. • Practicing Salutation 3 for 1 round. Surya Namaskara 4 (Salutation 4) - We repeat Dandasana (Pushup Position) to Bhujangasana (Cobra) and Bhudarasana (Downward Dog), Virabhadrasana 1 (Warrior 1) for 4 rounds. Holding the Plank Ardha Salabasana (Half Locust) Holding the Downward dog Foundation to Head Standing • Head Stand Start A • Head Stand Start B Child’s Pose Salamba Sarvangasana (Supported Shoulder stand) Eka Pada Sarvangasana (1 Leg Down Shoulderstand)
  • 22
    Course 2D Manual
    56 pages
  • SECTION 4:
    Course 3A - 3D
  • 23
    Course 3 Synopsis
    To open the breath we use Anuloma Viloma for pranayama at 1, 4 and 2 ratio. This is inhaling at 4, holding for 16, and exhaling for 8 seconds. It is important to have Course 2 proficiency before beginning Course 3. This is not only for progressive learning reasons but also for practicing safely. The…
  • 24
    Course 3A

    In addition to the postures practiced at 1A -2D you will be introduced to new postures in 3A.

    New Postures:
    Anuloma Viloma
    Leg Lifts (30 Degree Angle) / Avoid if you have low back problems
    Tulitasana (Sitting on Heels)
    Utkatasana (Chair)
    Side Plank
    Bhujangasana Hold (Cobra done with arms back)
    Extended Side Angle with Inside Arm
    Boat Starting with Arms at 30 Degrees in front
    Foundation to Head Standing
      • Head Stand Start C

  • 25
    Course 3A Manual
    65 pages
  • 26
    Course 3B

    In addition to the postures practiced at 1A -3A you will be introduced to new postures in 3B.

    New Postures:
    Bhakasana (Crow)
    Salabasana (Locust)
    Virabhadrasana 2 (Warrior 2)
    Paripurna Navasana (Boat) Starting with Arms behind
    Purvottanasana (East Facing Pose)
    Foundation to Head Standing
      • Head Stand Start D
      • Complete Head Stand (Short Time)


  • 27
    Course 3B Manual
    67 pages
  • 28
    Course 3C

    In addition to the postures practiced at 1A -3B you will be introduced to new postures in 3C.

    New Postures:
    ½ Paripurna Navasana  (1/2 Boat)
    Head Stand Held for 1.5 Minutes
    Matsyasana (Fish) with 1 leg up

  • 29
    Course 3C Manual
    68 pages
  • 30
    Course 3D

    In addition to the postures practiced at 1A -3C you will be introduced to new postures in 3D.

    New Postures:
    Garudasana (Eagle)
    Chakrasana (Wheel)
    Head Stand Held for 3 Minutes
    Matsyasana (Fish) with both legs up

  • 31
    Course 3D Manual
    67 pages
  • SECTION 5:
    Short Course Pranayama
  • 32
    Pranayama 1
  • 33
    Pranayama 1 Manual
    2 pages
  • 34
    Pranayama 2
  • 35
    Pranayama 2 Manual
    3 pages
  • 36
    Pranayama 3


  • 37
    Pranayama 3 Manual
    2 pages
  • SECTION 6:
    Short Course Preparation
  • 38
    Preparatory 1
  • 39
    Preparatory 1 Manual
    6 pages
  • 40
    Preparatory 2
  • 41
    Preparatory 2 Manual
    9 pages
  • 42
    Preparatory 3
  • 43
    Preparatory 3 Manual
    10 pages
  • SECTION 7:
    Short Course Salutation
  • 44
    Salutation 1
  • 45
    Salutation 1 Manual
    8 pages
  • 46
    Salutation 1 to 2
  • 47
    Salutation 1 to 2 Manual
    22 pages
  • 48
    Salutation 1 to 3
  • 49
    Salutation 1 to 3 Manual
    25 pages
  • 50
    Salutation 1 to 4
  • 51
    Salutation 1 to 4 Manual
    27 pages
  • SECTION 8:
    Short Course Strengthening
  • 52
    Strengthening 1
  • 53
    Strengthening 1 Manual
    6 pages
  • 54
    Strengthening 2
  • 55
    Strengthening 2 Manual
    13 pages
  • 56
    Strengthening 3
  • 57
    Strengthening 3 Manual
    15 pages
  • 58
    Strengthening 4
  • 59
    Strengthening 4 Manual
    17 pages
  • SECTION 9:
    Short Course Stretching
  • 60
    Stretching 1
  • 61
    Stretching 1 Manual
    3 pages
  • 62
    Stretching 2
  • 63
    Stretching 2 Manual
    5 pages
  • 64
    Stretching 3
  • 65
    Stretching 3 Manual
    6 pages
  • 66
    Stretching 4
  • 67
    Stretching 4 Manual
    8 pages
  • 68
    Stretching 5
  • 69
    Stretching 5 Manual
    9 pages
  • SECTION 10:
    Concluding Note
  • 70
    Concluding Note
    Thank you for joining this course. I hope each part of Course 1 - 3 was easy to understand and to put into practice. If you have any questions, please let me know. And, if you have completed this course, most likely, you completed all 3 levels. Congratulations! I hope all the video instruction will…


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  • Shaun
    The best, most enjoyable course yet

    I looked at plenty of the yoga courses. I even tried a couple from celebrity endorsed teachers. They weren't for me. This is! The structure is simple, the instructions are clear (visually and audibly) and the guided meditation is the best part of my day. If you are like me and have come to realise that your body and mind are rigid from sitting in chairs all day then this is the course to release you from it. Thank you Perumal!

  • Robert Bernat
    Yoga: anytime, anywhere

    Over the years, I have tried various yoga classes,always shortlived. They required being in a certain place/time, the moves could be difficult depending on ones condition at the time and were expensive. Even attempting yoga from the various books in the market is frustrating and time consuming. I was amazed at the difference Perumal Koshy's yoga experience has been. It's amazingly soothing, all positions clearly explained and begins with gentle movements to accustom one to the work ahead. The videos are well done and I follow them daily, if I can. But one important aspect for me is that many of the moves are such that they can be performed easily in public areas or work spaces when not going through a formal lecture. I find myself routinely going through various moves in many situations, whether in the office or waiting in line. It's now part of my lifestyle. Highly recommended for anyone wanting to fit yoga into their fitness routine. Adaptable to even those on tight schedules.

  • Dr. Mathias Rhein
    Friendly support- no video on the iPad

    I am quite impressed that Mr. Koshy himself got into contact with me to apologize for problems not being within his power. Video playback on the iPad is limited to lectures 1-3. I was using the Udemy app to view the course- like all the other ones that worked flawlessly. According to Mr. Koshy this is nothing on his behalf to clarify, as it appears to be a Udemy problem. From my perspective, I don't care too my why not and who is to blame- the result, videos not working on my iPad makes me regret the purchase in spite of its wealth of information. If You're into getting to know Yoga and are not planning to do this from an iPad, look no further! If, however, You plan to follow along on an iPad- look elsewhere...

  • Aldo Vai
    Great for beginners too

    I was not a yoga fun and I actually discovered it with Perumal. I had been to a couple of yoga sessions but never really ended up following anything regularly. Going through this course is convenient and easy - and fun too.

  • Bettina Lamghari
    Very professional yoga class, perfectly filmed.

    I'm practicing almost every day and enjoy it a lot. Your videos are very professional and very clear & easy to follow. So I'm happy with this daily exercise which gives me balance and inner strength. After only 3 weeks practice I already can feel how my postures are continuously improving.

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