The Complete Course of Yoga 100+ hours

Trace the origins of yoga across prophetic, vedic, classical, and modern periods, from the Indus Valley to tantra and kundalini, and Patanjali's sutras.

Survey the ten body systems: skeletal, muscular, respiratory, circulatory, nervous, digestive, immune, lymphatic, endocrine, and reproductive, and learn each system's functions, with yoga asana and pranayama reinforcing overall health.

Explore yogic physiology by examining prana, vayus, and the five koshas, along with indriyas, nadis, and chakras, plus gunas and doshas shaping body and mind.

Use masking tape to mark a centered rectangle on the mat, establishing body-proportional reference lines for hand and foot placement in poses like downward facing dog and warrior.

Master the theory and practice of standing postures, from tadasana to revolved and extended triangles, focusing on balance, alignment, hip opening, and spine lengthening.

Explore the theory of asana and a comprehensive set of sitting postures, including staff pose and forward bends, with breathing cues and safety considerations.

Explore the foundations of conscious yoga practice through breathing, bandhas, and drift, and learn maha mudra techniques to unify breath, body, and mind for steady asana, pranayama, and meditation.

Master ujjayi pranayama, a nasal-breath technique that tones the breath through three qualities—frequency, movement, and sound—balancing the autonomic nervous system and improving digestion, circulation, and the mind.

Explore ujjayi breathing, the ocean-like pranayama that links breath with movement. Examine its physiological, nervous, endocrine, and immune effects across asana, pranayama, and meditation, with safety guidance.

Practice Pawanmuktasana II with a breath-synced sequence of leg raises, leg rotations, cycling, twists, and rocking poses to strengthen the core, hips, and spine.

Practice chair-assisted vinyasa yoga with guided breath work, standing and seated postures, twists, folds, and hip openers to improve spine mobility.

Engage in a gentle yoga practice for back and hips that links deep breathing with a vinyasa flow, cat pose, cobra pose, twists, forward folds, and final relaxation.

Explore a comprehensive vinyasa krama standing sequence centered on tadasana, linking breath with synchronized arm raises, chest opening, hip alignment, and fluid transitions through deep, long breaths.

Learn the vinyasa krama triangle sequence in this yoga course, linking breath with moving through chaturanga, downward dog, twists, and triangle variations to build strength and flexibility.

Practice a vinyasa krama seated asymmetric postures sequence, linking breath with movements from Chaturanga to upward dog, downward dog, and twists. Include half-lotus variations, deep breathing, and bandhas.

Engage in the vinyasa krama seated posterior stretch sequence, coordinating breath with inhale and exhale through a dynamic flow from forward folds to back bends and arm openings.

Flow through the vinyasa bow sequence, linking breath with movements from cobra and plank to bow pose, while opening the chest and maintaining deep, steady breaths.

Ashtanga vinyasa yoga introduces its three series: primary, intermediate, and advanced. The practice uses breath-synced vinyasa from sun salutations to a finishing sequence with inverted postures, meditation poses, and savasana.

Move through a concise ashtanga vinyasa practice featuring sun salutations, chaturanga dandasena, upward dog, downward dog, warrior poses, and seated stretches, with guided breath and long holds, ending in savasana.

Ashtanga vinyasa short 31-minute practice guides through sun salutations, standing poses, chaturanga, upward and downward dog, backbends, inversions, and savasana.

Explore Ashtanga vinyasa yoga through the 2nd and 3d series variations, linking sun salutations with standing balance poses like shoulder stand and peacock pose.

Dharma yoga introduction presents five vinyasa-based practices designed by Sri Darma Mitra, built around variations of six basic hatha asanas, and incorporating pranayama and meditation.

Practice a full dharma yoga sequence beginning with sun salutations, moving through cobra pose, downward dog, warrior poses, and shoulder stand, finishing with Nadi Shodhana pranayama and savasana.

Practice progressive vinyasa sequences that link breath to movement, including sun salutations and chaturanga. Apply warrior poses, three konasana, and inversions from shoulder stand to headstand for strength and balance.

Engage your core and balance through a dynamic vinyasa sequence using a swiss ball and block. Focus on breath, alignment, and progressive poses from planks to warrior and savasana.

Practice a partner yoga sequence from Tadasana (mountain pose) to chair pose, including forward bends and balance poses, breathing together for five long breaths per pose.

Practice partner yoga through a sequence of asanas with synchronized breathing, holding each pose for five long breaths, exploring forward bends, backbends, and balance variations.

Explore yogic physiology by examining prana, the five koshas, nadis, chakras, indriyas, grantees, gunas, and the three doshas that shape body and mind.

Discover the anatomy of breathing, from the nasal passages and alveoli to the diaphragm as the main respiratory muscle, and explore abdominal, thoracic, and complete yogic breathing, including Ujjayi.

Learn pranayama fundamentals, including posture options for comfort and stability, and bandhas such as moola bandha, navel energy lock, and throat lock, with breath retention and nasal tip eye focus.

Set up a metronome with the metronome bits app, configure click sounds and four four meter, and adjust tempo from 60 to 40 bpm to match movement durations for yoga.

Learn the basics of ujjayi pranayama by lying in savasana, breathing to move the abdomen and thorax, then sit with a stick behind the elbows to keep back upright.

Use a stick behind the back to keep spine straight and shoulders relaxed, then practice Sama Vritti breathing with breath through the nose and engaged band, observing breath and mind.

Practice anuloma ujjayi pranayama through a guided left nostril and right nostril breath sequence, with inhale, exhale, and holds, observing the mind and returning to the natural breath.

Practice viloma ujjayi pranayama with alternating nostril breathing, controlled inhales, holds, and exhales, while maintaining a straight spine, eyes closed, and observing the natural breath.

Explore pratiloma ujjayi pranayama, a breath sequence uniting nostril techniques with retention. Practice one round of four breaths, paced for two per minute.

Learn to balance sympathetic and parasympathetic nervous system through Surya bedhana and Chandra bedhana, inhaling through the right nostril for warmth and the left for cooling.

Explore nadi sodhana, a pranayama practice that purifies the nervous system by alternating breath through right and left nostrils, harmonizing solar and lunar energies for higher consciousness.

Practice Nadi Sodhana, an alternate nostril breathing sequence guiding inhalation through the right nostril and exhalation through the left, then observe your mind and return to the natural breath.

Practice the bhastrika breath with deep inhalations and exhalations, abdominal contraction, maintain a straight spine and relaxed shoulders, shift arm positions, and finish with mindful breathing.

Practice Shitali and Shitkari pranayama basics by mouth breathing for smooth inhalation and nasal exhalation, up to 15 rounds, using tongue rolling or teeth-breathing variations, with daily warm-up and cool-down.

Sit comfortably with a straight back, close your eyes, and begin the Shitali breath by rolling the tongue and inhaling through the mouth, observe your mind and breathe naturally.

Practice tummo breathing in three rounds of 20, 25, and 30 breaths with mindful holds, using mula bandha, uddiyana bandha, and jalandhara bandha to deepen awareness.

Practice bhramari pranayama through ten rounds of deep inhalation and long exhale with nasal humming. Keep a straight spine, eyes closed, cover ears, and observe your state of mind.

Lead students through three rounds of bhastrika, thirty breaths each, five rounds of platinum breathwork with ujjayi and bandhas, and five rounds of sheet carry, ending with observing natural breath.

Explore the main mudra groups—hand positions, mana mudras, head positions, postural mudras, bandhas, and perineal mudras—channel prana, connect body and mind, and progress in meditation through two integrated practices.

Master mriga mudra with alternate-nostril breathing to cultivate deep, long breaths and a calm mind through nadi sadhana. Let the breath settle into its natural rhythm after practice.

Practice chin mudra while seated, keeping a straight back and eyes closed, as you breathe naturally and study the sensations in the hands with a quiet, attentive mind.

Practice prana mudra while seated to cultivate breath awareness, subtle hand sensations, and the flow of prana, fostering vitality and a calm, focused mind.

Practice shunya mudra to cultivate breath awareness and a calm, focused mind, observing the natural breath and subtle hand sensations as you hold, then release the mudra.

Practice dhyana mudra to enhance concentration, tranquility, and inner peace while observing the natural breath and the flow of air through the nostrils, keeping the mind calm and focused.

An introduction to mana mudras, detailing Shambhavi mudra, Kechari mudra, and other practices to calm the mind, boost concentration, and activate Agnya chakra and Muladhara chakra.

Begin in a comfortable meditation position and practice Akashi mudra with Kechari mudra, Shambhavi mudra, and kumbhaka while gazing at the eyebrow center.

Practice pasini mudra from a supine starting position, lifting legs and hips, wrapping arms around the legs, and breathing deeply with eyes closed for extended hold.

Begin in padmasana and practice yoga mudra through rounds of kumbhaka, forward folds, and coming up with controlled breath. Finish with bhujangasana cobra pose as a counter pose.

Practice manduka mudra from a kneeling position, sit between the feet with a straight back, gaze at the nose tip, and breathe slowly for several minutes.

Practice tadagi mudra by sitting with straight legs, grasping the big toes, and using deep Ujjayi breath to expand the abdomen, hold, and exhale for three rounds.

Practice Mahamudra through guided sequencing of Kechari mudra, Shambhavi mudra, and Mula Bandha with inhalations, exhalations, and Kumbhaka, alternating sides and finishing with breath awareness.

Explore bandhas as energy locks within mudras, detailing jalandhara, mula, uddiyana, and maha bandha, their effects on nadis, prana, pelvic floor, digestion, and breath control.

Perform Jalandhara Bandha seated in Padmasana or Siddhasana with a straight spine and closed eyes, coordinating inhale and kumbhaka while chin-to-chest and shoulder locks complete ten rounds.

Practice Mula Bandha through coordinated pelvic floor contractions and relaxations, paired with deep ujjayi breathing and Jalandhara Bandha to develop breath control, body awareness, and mindful relaxation.

Master Uddiyana Bandha through seated Siddhasana or Padmasana, with a straight spine and deep Ujjayi breathing, including breath retention and abdomen drawing, releases, and mindful breath cycles.

Begin in siddhasana or padmasana with a straight spine, eyes closed. Engage mula bandha, uddiyana bandha, and jalandhara bandha with deep ujjayi breath, hold and release to complete maha bandha.

Explore adhara mudras to redirect prana from the lower centers to the brain. Learn ashwini mudra and sahaja mudra, contracting the anal sphincter and urethra.

Practice integrates mudras and asanas, starting with sirsasana and viparita karani, guided by deep ujjayi breaths. Concludes with mudra meditation—Shambhavi mudra and Shanmukha mudra—while maintaining bandhas and nostril-focused breathing.