Complete Beginner Yoga Course
4.7 (30 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
1,696 students enrolled

Complete Beginner Yoga Course

Yoga for beginners, stretching, yoga at home.
4.7 (30 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
1,696 students enrolled
Last updated 6/2020
English
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Current price: $16.99 Original price: $24.99 Discount: 32% off
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This course includes
  • 3.5 hours on-demand video
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
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What you'll learn
  • Yoga
  • Simple and Basic Asanas
  • Breathing, Sitting and Standing Postures
  • Yoga Stretches
  • Improve Flexibility
Requirements
  • None
Description

As the course is for beginners, the course is designed to be simple to follow.

The areas forced on is basic flexibility around hip, hamstrings, thoracic, back body and shoulders.

Episode 1. Seated stretching:- this episode is for the overall body. Mainly focused on shoulders and abdominal area. This can be practised by old people and pregnant women (with certain modifications and keeping the body limitations).

Episode 2. Core strength:- this episode is particularly helpful for improving the strength around the abdomen area. This is for people who have obesity issues and low metabolism, irritable bowl syndrome weak back or hips.

Episode 3. Suryanamaskara:- This episode is on Shivanandha and Ashtanga suryanamaskara A and B. If one is extremely busy and doesn’t have time for full practice then doing 12 rounds to 18 rounds of suryanamaskara pumps the cardiovascular muscles and burns the calories which help to improve flexibility and also helps to burn fat.

Episode 4. Standing stretches and Forward folds:- this episode helps you to understand the connection between your feet and ground. In this episode, it covers basic balancing and forward stretching, which is focused on improving the digestive areas and relieves tension and stress, stimulates circulation.

Episode 5. Backbends:- open your heart.

This episode is largely focused on upper thoracic, shoulder blades, spine, legs, opening in your hip joints. It calms the brain, treats fear, anxiety and depression. Stretches and strengthens the neck and back.


How to get started?

Breathing

Yes, Breathing in and Breathing out.

With proper breathing, one can get the maximum benefits of the posture/asana.

Breathing helps to go beyond the limits of flexibility but also helps to concentrate.

Approach

Sitting with an observant and unbiased mind, one will learn to Surrender the ego and embrace the acceptance of who we are and what are our limits.

Each physical poses (asanas) will give you an opportunity to heal the body and train the mind.

Focus on your body, know your limits. If you are sensing pain in any joints of your body apart from muscular stretching pain while doing a particular pose take a step back and set your alignments and work on your basics.

Don’t push too hard, don’t beat yourself which also means don’t stop trying.

Asanas need to be practised on an empty stomach or 2 to 3 hours of gap after your meal, preferably in the morning.

What do I need?

You. Your commitment and time. If you can block 30 to 45 minutes three times a week. You will be rewarded with benefits worth larger than the paltry investment.

What else do I need to get started?

Nothing else really. However, it would help you can buy

  1. Yoga Mat.

  2. Comfortable clothes.

  3. Yoga Bricks (optional)

  4. Belt /towel. (optional)

Who this course is for:
  • Anyone who wants to learn yoga
Course content
Expand all 9 lectures 03:24:13
+ Introduction
2 lectures 28:55

The course is designed for beginners. It is Yoga 101 of simple steps, focused on gentle stretches, relaxation and deep breathing. Perhaps most compelling life transformations happen with simple steps, not drastic measures.

‘Asanas’ are postures. You attain each posture through gentle stretches aided by breathing and relaxation.

It doesn’t require you to attain the asana at one go. Actually some asanas require months and years of practice. Yoga is a journey where one challenges oneself to find peace in mind even in discomfort.

As the course is for beginners, the course is designed to be simple to follow. The areas focused on is basic flexibility around hip, hamstrings, thoracic, back body and shoulders.

Preview 05:44

Episode 1- Seated stretching:- this episode is for the overall body. Mainly focused on shoulders and abdominal area. This can be practised by old people and pregnant women (with certain modifications and keeping the body limitations).

This episode consists of :-

Part - 1

  1. Crossed legs seated stretching with four variations

  2. Shoulder stretching with a variation.

  3. Bhunamanasana with dhandasna.

  4. Knee movements with variation

  5. Cradle your leg.

  6. Wrist movements.

  7. Marjaryasana/ cat and cow stretching.


Preview 23:11
+ Episode -1 Seated Stretching
1 lecture 22:42

Part - 2

  1. Parsva balasana/ threading the needle.

  2. Uttana Shishosana/Puppy pose

  3. Hip rotation.

  4. Malasana / garland pose with variations.

  5. Butterfly poses with modification.

  6. Happy baby pose/ Ananda Balasana.

  7. Janu sirasasana.

  8. Paschimothanasana/ Seated Forward fold.

Seated Stretching Part - 2
22:42
+ Episode - 2 Core strength
1 lecture 25:03

Episode 2- Core strength:- this episode is particularly helpful for improving the strength around the abdomen area. This is for people who have obesity issues and low metabolism, irritable bowl syndrome weak back or hips.

This episode consists of :-

  1. Plank.

  2. Plank to downward dog movement.

  3. Downward dog to tiger curl.

  4. Downward dog to lizard pose.

  5. Side plank.

  6. Boat pose.

  7. Cycling pose.

  8. Core holds.

  9. Leg raises.

  10. Bridge pose.

  11. Camel stretching.

Core Strength
25:03
+ Episode - 3 Suryanamaskara
1 lecture 29:17

Episode 3- Suryanamaskara:- This episode is on Shivanandha and Ashtanga suryanamaskara A and B. If one is extremely busy and doesn’t have time for full practice then doing 12 rounds to 18 rounds of suryanamaskara pumps the cardiovascular muscles and burns the calories which help to improve flexibility and also helps to burn fat.

Shivananda Surya namaskara consists of

  1. Urdhva hastasana.

  2. Padha hastasana.

  3. Ashwasanchalasana

  4. Sankolanasana

  5. Ashtanga namaskara

  6. Bujangasana

  7. Parvathasana.

Ashtanga surya namaskara A

  1. Urdhva hastasana

  2. Uttanasana

  3. Urdhva uttanasana

  4. Chaturanga dandasana.

  5. Urdhva Mukha svasanana

  6. Adho mukha svanasana.

Surya namaskara B

  1. Urdhva hastasana

  2. Uttanasana

  3. Urdhva uttanasana

  4. Chaturanga dandasana.

  5. Urdhva Mukha svasanana

  6. Adho mukha svanasana.

  7. Virabhadrasna A.

Suryanamaskara ( Sun Salutation )
29:17
+ Episode - 4 Standing Stretches and Forward Folds
2 lectures 43:06

Episode 4- Standing stretches and Forward folds:- this episode helps you to understand the connection between your feet and ground. In this episode, it covers basic balancing and forward stretching, which is focused on improving the digestive areas and relieves tension and stress, stimulates circulation.

Part - 1

  1. Ashtanga Suryanamaskara

  2. Padangustasna

  3. Padahastasana

  4. Utthita trikonasana

  5. Parivrtta trikonasana

  6. Utthita pasvakonasana

Standing Stretches and Forward Folds Part - 1
20:02

Part 2

  1. Parivrtta pasvakonasana

  2. Prasarita padottanasana

  3. Vrikshasana.

  4. Garudasana

  5. Virabhadrasana A

  6. Virabhadrasana C

  7. jatara parivrttasana.

  8. Ardha Chandrasana.

  9. Anada balasana.

Standing Stretches and Forward Folds Part - 2
23:04
+ Episode - 5 Back Bending
2 lectures 55:10

Episode 5- Backbends:- open your heart.

This episode is largely focused on upper thoracic, shoulder blades, spine, legs, opening in your hip joints. It calms the brain, treats fear, anxiety and depression. Stretches and strengthens the neck and back.

Part - 1

  1. Cat and cow stretching.

  2. Table top hip rotation.

  3. Anjaneyasana side twist.

  4. Anjaneyasana side twist and ankle hold.

  5. Shivananda- Surya namaskara.

  6. Vyagrasana.

  7. Utthita vyagrasana.

  8. Anjaneyasana stretch.

  9. Bujangasana.

  10. Shalabasana preparatory.

Back Bending Part - 1
24:36

Part - 2

  1. Dhanurasana.

  2. Eka pada Kapothasana.

  3. Ustrasana.

  4. Urdhva Dhanurasana.

  5. Paschimothanasana.

  6. Jatara parivrttasana.

  7. Pavanamukthasana.

  8. Shavasana

Back Bending Part - 2
30:34