Fast Track Yoga Course Online - Beginners Learn Yoga 4 weeks

Learn how to reduce body pain & stress, with Yoga experts. Journey to a free mind & body. A quality online Yoga course.
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49 students enrolled
Instructed by Sarsha Hood Health & Fitness / Yoga
$20
Take This Course
  • Lectures 43
  • Contents Video: 10.5 hours
    Other: 1 min
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
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About This Course

Published 10/2013 English

Course Description

This four week Fast Track Beginners Yoga Course from Yogasync.tv is the second stage of the most comprehensive introductory guide to the most beneficial yoga for beginners to embark upon. If you haven't already completed weeks one and two then you can find them free on Udemy.com, or access this and 100's more Yoga courses, lesson, discussions, cooking workshops and tips at www.yogasync.tv. For this paid course all practice sessions are downloadable, so you have a permanent access to your favorite yoga.

This flexible course fits in with you. Three or more days per week (you choose!), this course provides detailed how-to instructions and tips, so that you can gain:

    ·A pain free, leaner, strong & flexible body

    ·Vibrant health that shows inside and out – weight loss and glowing skin

    ·Time to yourself

    ·Settled emotions – increased calm and confidence

    ·Smarter, sharper thinking

    ·Happier relationships

    ·A knowledge of Yoga..and MORE!

This Yogasync.tv Free Course includes 4 weeks instructional videos with internationally trusted teachers including:

    ·43 Lectures, over 10 hours of content

    ·Flexible learning programs so that you can fit the course into your lifestyle

    ·Yogasyncs (custom made lessons) in a progressive sequence

    ·Weekly Yoga Breathing and Meditation Yogasyncs

    ·A Weekly World of Cuisine Cooking Class from International Vegetarian Chef and Yogi, Ram

    ·A weekly discussion with the founder of Yogasync.tv, Al, related to Yoga and Health

    ·Video tips to get the most from your Yoga postures

    ·Access to our Questions Board where our Team will answer your Q’s

    ·PDF transcripts of all Yogasync videos with accompanying graphics

    ·PDFs of all recipes

    ·Optional access to www.Yogasync.tv where you can stream hundreds of custom made Yogasyncs

    ·With flexible learning, you can be done in four weeks, but you have 8 weeks to loos at all the content.

What are the requirements?

  • Props - Mat, Block, Strap OR Carpeted Floor, Thick Book, Belt/Dressing Gown Cord
  • Dedication, three or more days per week, to transform your life
  • A reason for living a healthier, happier life!
  • A sincere yearning to your birth given right to health and happiness.

What am I going to get from this course?

  • In this course you will learn:
  • The most beneficial Yoga postures for Beginners and their progressive variations
  • Guided meditation for happiness and transforming emotions
  • How to relax the body and mind completely
  • How to breathe deeply to reduce stress, tension, headaches and blood pressure
  • To prepare four delicious and nutritious vegetarian means
  • How Yoga helps you to lose weight
  • The what/why/when/how of meditation
  • How Yoga aids your flexibility
  • How our international Chef combines chefing with Yoga.
  • By the end of this course you will be able to:
  • Safely practice a range of Yoga postures
  • Move around more freely and with less pain
  • Manage your thoughts and emotions in more helpful ways
  • Achieve a totally relaxed body and mind
  • Make smarter food choices..and know WHY you are doing it!

What is the target audience?

  • Beginners

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.

Curriculum

Section 1: Welcome Back!
05:10

Welcome to the Beginners Course, Udemy2 is the coupon code referred to in this course, to access the Yogasync special.

1 page

Yogasync.tv is all about online Yoga made easy, on your terms; so here’s the ONE PAGE skinny on how to use this course!

Section 2: Week 3
00:48

We have some new standing poses in this sync notice the different way the muscles in the legs work in these poses compared to the way they have worked in the previous days. Remember to work to where your body is telling you how deep you can go.

Tags:Standing , Toning , Strength , Beginner's yoga , Stamina

Props:Wall , Blocks , Chair , Blankets

19:43

Here we have some new poses where you are lying and sitting, if in the 1st pose you find that the straight leg hip is coming off the ground when you are taking the leg out to the side. Then have that foot pressing into a wall and don't take the foot so far out to the side. In pose 4 take what height you need under the buttocks so you can lift out of the lower back. If the knee that is coming out to the side is off the floor then slip some support under the knee. Work with the breath in this sync this will help take you a little deeper into the poses.

Tags:Beginner's yoga , Twists , Forward Bends

Props:Strap , Blankets , Bolster , Blocks

43:12

A combination of what you have been doing for the last three weeks. From Mountain pose against the wall pose 3, take what you have just learnt into all the standing poses keeping the spine long. Notice how your mind feels at the end of the practice.

Tags:Beginner's yoga , Standing , Shoulders , Forward Bends , Twists

Props:Wall , Blocks , Chair , Strap , Bolster , Blankets

16:24

During weeks 3-6, we continue to prepare the lungs for the more advanced practice of pranayama that commences in week 7. As the breath is the foundation for life, we can never place too much emphasis on correct breathing at this early stage. Lengthening the exhalation is soothing and helpful for those that suffer from High Blood Pressure, nervous tension, headaches and hot flushes during menopause. If you experience dizziness, shortness of breath, or nausea, stop the practice and rest in Savasana (lying on your back).

Props required:Blankets, Bolster

Movement Type:Pranayama

Sub Movement Type-A:Supine

Sub Movement Type-B:Meditative

Main Anatomical Focus:Whole Body

Secondary Anatomical Focus:Mind

Physiological Focus: Circulatory System, Digestive System, Endocrine System, Excretory System, Muscular System, Nervous System, Reproductive System, Respiratory System, Skeletal System

Therapeutic Focus: PMS, Stress

18:57

Continuing this same meditation during weeks 3-6 is an opportunity to reinforce the positive intentions that it holds. The more we nurture this practice in our minds, the more fruit it will bear for us.

This meditation will help you to come alive within your physical heart by deeply feeling the life force pumping vitality and life around your body. Transform emotions that do not serve you and open up to a deeper vibration of happiness within your body/mind. At an even deeper level, more fully realize how your practice is aligning your heart and your soul so that you are happier, healthier and more joyful with each day. Through meditation, visualization and affirmations uncover your truth, connect to your inner truth and shine as the co creator that you truly are.

Contraindications:If you suffer from Lower Backache or knee pain while sitting crossed legged or kneeling, during meditation, try sitting on a chair or lying in Savasana.

Props required:Blankets, Bolsters, Cushion

Movement Type:Meditation

Sub Movement Type-A:Visualisation

Sub Movement Type-B:Meditative

Main Anatomical Focus:Mind

Secondary Anatomical Focus:Nervous System

Physiological Focus: Nervous System, Respiratory System Therapeutic Focus: Fatigue, Stress

13:38

Beetroot and Rocket Salad

Section 3: Week 4
35:06

This sync is a combination of what you have been doing and we have put some silent parts into the pose so that you are able to start to feel which parts of the body are working and which parts aren't. If you can in those silent parts press the feet a little more into the floor and feel what happens for you in your body notice which muscles react.

Tags: Standing , Strength , Beginner's yoga , Forward Bends , Shoulders

Props:Blankets , Blocks , Bolster , Wall , Strap

26:25

This sync starts with easy twist and then goes into some calming forward bends. In pose 2, if your head doesn't come to the chair then just add some height like folded blankets or blocks etc. to make it work for you.

Tags:Twists , Forward Bends , Beginner's yoga , Restorative

Props:Blankets , Bolster , Strap , Blocks , Chair

38:38

This sync is a combination of what we have been doing. In Mountain pose there is quite a long silent segment, continue to maintain the work in the pose feel where you have stopped working or are over working. The same applies for pose 10 - Downward Facing Dog. You will also enjoy a silent relaxation.

Tags:Shoulders , Standing , Beginner's yoga , Balance , Stamina

Props:Wall , Blocks , Strap , Blankets , Bolster

16:24

During weeks 3-6, we continue to prepare the lungs for the more advanced practice of pranayama that commences in week 7. As the breath is the foundation for life, we can never place too much emphasis on correct breathing at this early stage. Lengthening the exhalation is soothing and helpful for those that suffer from High Blood Pressure, nervous tension, headaches and hot flushes during menopause. If you experience dizziness, shortness of breath, or nausea, stop the practice and rest in Savasana (lying on your back).

Props required:Blankets, Bolster

Movement Type:Pranayama

Sub Movement Type-A:Supine

Sub Movement Type-B:Meditative

Main Anatomical Focus:Whole Body

Secondary Anatomical Focus:Mind

Physiological Focus: Circulatory System, Digestive System, Endocrine System, Excretory System, Muscular System, Nervous System, Reproductive System, Respiratory System, Skeletal System

Therapeutic Focus: PMS, Stress

18:57

Continuing this same meditation during weeks 3-6 is an opportunity to reinforce the positive intentions that it holds. The more we nurture this practice in our minds, the more fruit it will bear for us.

This meditation will help you to come alive within your physical heart by deeply feeling the life force pumping vitality and life around your body. Transform emotions that do not serve you and open up to a deeper vibration of happiness within your body/mind. At an even deeper level, more fully realize how your practice is aligning your heart and your soul so that you are happier, healthier and more joyful with each day. Through meditation, visualization and affirmations uncover your truth, connect to your inner truth and shine as the co creator that you truly are.

Contraindications:If you suffer from Lower Backache or knee pain while sitting crossed legged or kneeling, during meditation, try sitting on a chair or lying in Savasana.

Props required:Blankets, Bolsters, Cushion

Movement Type:Meditation

Sub Movement Type-A:Visualisation

Sub Movement Type-B:Meditative

Main Anatomical Focus:Mind

Secondary Anatomical Focus:Nervous System

Physiological Focus: Nervous System, Respiratory System Therapeutic Focus: Fatigue, Stress

18:22

Steamed Vegetable Salad

Section 4: Week 5
35:54

n this sync we have put a couple of new poses in and gone a bit deeper into a pose by taking the blocks out. Notice how your body and mind is reacting to doing the pose now that you have been doing this for a few weeks. Can you feel a difference in the body to when you first started?

Tags:Beginner's yoga , Twists , Standing , Shoulders , Strength

Props:Blankets , Bolster , Wall , Blocks , Strap

26:56

Tags: Beginner's yoga , Calming , Shoulders , Forward Bends , Hamstrings , Twists

Props: Blankets , Bolster , Blocks , Strap

46:05

This Yogasync is a combination of the poses up until now. With this Yogasync you will now be able to maintain the pose more comfortably and feel that you can make adjustments from the base of the pose - the feet and hands - so that you will feel the muscles lengthening and becoming stronger.

Tags:Beginner's yoga , Back Bends , Forward Bends , Standing , Shoulders , Strength

Props:Blankets , Bolster , Wall , Blocks , Strap

16:24

During weeks 3-6, we continue to prepare the lungs for the more advanced practice of pranayama that commences in week 7. As the breath is the foundation for life, we can never place too much emphasis on correct breathing at this early stage. Lengthening the exhalation is soothing and helpful for those that suffer from High Blood Pressure, nervous tension, headaches and hot flushes during menopause. If you experience dizziness, shortness of breath, or nausea, stop the practice and rest in Savasana (lying on your back).

Props required:Blankets, Bolster

Movement Type:Pranayama

Sub Movement Type-A:Supine

Sub Movement Type-B:Meditative

Main Anatomical Focus:Whole Body

Secondary Anatomical Focus:Mind

Physiological Focus: Circulatory System, Digestive System, Endocrine System, Excretory System, Muscular System, Nervous System, Reproductive System, Respiratory System, Skeletal System

Therapeutic Focus: PMS, Stress

18:57

Continuing this same meditation during weeks 3-6 is an opportunity to reinforce the positive intentions that it holds. The more we nurture this practice in our minds, the more fruit it will bear for us.

This meditation will help you to come alive within your physical heart by deeply feeling the life force pumping vitality and life around your body. Transform emotions that do not serve you and open up to a deeper vibration of happiness within your body/mind. At an even deeper level, more fully realize how your practice is aligning your heart and your soul so that you are happier, healthier and more joyful with each day. Through meditation, visualization and affirmations uncover your truth, connect to your inner truth and shine as the co creator that you truly are.

Contraindications:If you suffer from Lower Backache or knee pain while sitting crossed legged or kneeling, during meditation, try sitting on a chair or lying in Savasana.

Props required:Blankets, Bolsters, Cushion

Movement Type:Meditation

Sub Movement Type-A:Visualisation

Sub Movement Type-B:Meditative

Main Anatomical Focus:Mind

Secondary Anatomical Focus:Nervous System

Physiological Focus: Nervous System, Respiratory System Therapeutic Focus: Fatigue, Stress

13:48

Vegetable Quinoa

Section 5: Week 6
44:30

We start of with standing pose which leads into pose 5, half moon pose, which is a balance pose. You really have to work the feet into the floor so that the leg muscles are strong so that you can stay up in the pose. From there we go into a core balancing pose and finish with a back bend on the block.

Tags:Beginner's yoga , Balance , Core , Shoulders , Standing , Strength

Props:Blankets , Bolster , Wall , Blocks

34:37

This is a combination of the kneeling sitting and lying poses you have done until now. This is great for the hips and calming for the mind.

Tags:Hips , Twists , Shoulders , Forward Bends

Props:Blocks , Strap , Blankets , Bolster

34:55

This sync is combination of what you have been doing, with a couple of new poses and slightly longer holds.

Tags:Standing , Strength , Balance

Props:Strap , Blocks , Wall , Blankets , Bolster

16:24

During weeks 3-6, we continue to prepare the lungs for the more advanced practice of pranayama that commences in week 7. As the breath is the foundation for life, we can never place too much emphasis on correct breathing at this early stage. Lengthening the exhalation is soothing and helpful for those that suffer from High Blood Pressure, nervous tension, headaches and hot flushes during menopause. If you experience dizziness, shortness of breath, or nausea, stop the practice and rest in Savasana (lying on your back).

Props required:Blankets, Bolster

Movement Type:Pranayama

Sub Movement Type-A:Supine

Sub Movement Type-B:Meditative

Main Anatomical Focus:Whole Body

Secondary Anatomical Focus:Mind

Physiological Focus: Circulatory System, Digestive System, Endocrine System, Excretory System, Muscular System, Nervous System, Reproductive System, Respiratory System, Skeletal System

Therapeutic Focus: PMS, Stress

18:57

Continuing this same meditation during weeks 3-6 is an opportunity to reinforce the positive intentions that it holds. The more we nurture this practice in our minds, the more fruit it will bear for us.

This meditation will help you to come alive within your physical heart by deeply feeling the life force pumping vitality and life around your body. Transform emotions that do not serve you and open up to a deeper vibration of happiness within your body/mind. At an even deeper level, more fully realize how your practice is aligning your heart and your soul so that you are happier, healthier and more joyful with each day. Through meditation, visualization and affirmations uncover your truth, connect to your inner truth and shine as the co creator that you truly are.

Contraindications:If you suffer from Lower Backache or knee pain while sitting crossed legged or kneeling, during meditation, try sitting on a chair or lying in Savasana.

Props required:Blankets, Bolsters, Cushion

Movement Type:Meditation

Sub Movement Type-A:Visualisation

Sub Movement Type-B:Meditative

Main Anatomical Focus:Mind

Secondary Anatomical Focus:Nervous System

Physiological Focus: Nervous System, Respiratory System Therapeutic Focus: Fatigue, Stress

16:58

Aloo Gobi

Section 6: Optional Discussions and Workshops
7 questions

Okay, so it's the same as the last quiz, but there's no harm in brushing up on terminology! Make sure you know whats where and then impress your friends with your impressive knowledge of anatomy!

04:16

Can Yoga really lead to sustained weight loss? The answer is Yes! Watch this discussion to find out what you can do to move towards your healthy and ideal weight.

03:31

Get to know the Yogasync.tv professional chef, Ram, as he talks to Al about his career and lifestyle as a Yogi friendly chef.

03:09

There are many different forms of meditation practice. The meditations initially used here in Yogasync will be guided with instructions and suggestions to help you integrate the benefits of your asana (posture) practice into your daily life. Incorporated into some of these meditations will be silent space for your own visualizations so that you can practice drawing into your reality, the things you want to experience more of.

The scripts are designed to help you overcome negative conditioning and faulty attitudes that no longer work for you, so that you may instead express yourself as the positive, vibrant, focused and co-creative being you choose to be. In other words they can aid you in being the change you want to see in the world. From these guided meditations you can create the life you want to live as you overcome shyness and develop confidence, shed weight and feel better about yourself, conquer disorganization and manage your time more effectively. Move yourself from blocked stagnation into creativity and flow where you accept more, love more, live more, it’s all possible.

These guided meditations will also help you focus your mind in concentration and prepare you for a deeper meditative practice once you are ready for that. For this reason it is important that you learn to sit correctly so that you develop good habits along the way while maintaining balance in the body. These meditations are a key to a way of life that transcends the conditioning of your past. They are designed to help move you forward by helping to clear out negative patterns so that you may re-focus your mind at the sub conscious level.

You may choose to place these meditations at the beginning or the end of your Sync, or you may like to use them on their own. Where ever placed, this is your creation, it’s up to you and it’s your flow; and it is where ever you are in your practice that is the perfect place for you to be deepening your practice from. From the instructions that follow choose a sitting posture that suits you and a mudra for your hands. Played daily you will very soon notice shifts occurring in your psyche that improve your overall sense of wellbeing and joy. You will also notice shifts in your confidence and your outlook and perspective on life and love, learning and growth will also improve.

02:05

Stretching and flexibility is often what 'Yoga' makes people think of. . In this discussion, Al and Sarsha discuss Yoga and the popular goal of greater flexibility.

Section 7: Tip Yogasyncs
Tip 13 - Mountain Pose Against a Wall
Preview
02:11
Tip 14 - Reclining Hand to Big Toe Pose
Preview
01:54
Tip 15 - Half Forward Bend on Wall
Preview
02:14
Tip 16 - Sitting and Kneeling Safely
Preview
03:50
Tip 17 - Warrior 2
01:31
Tip 18 - Extended Side Stretch
01:21
Tip 19 - Silence
01:15
Tip 20 - Head to Knee Pose with Strap
02:52
Tip 21 - Bound Angle Pose
02:57
Tip 22 - Side Twist Hero
02:14
Tip 23 - Forward Facing Hero Pose
03:32
Tip 24 - Extended Side Stretch
02:38
Section 8: Congratulations! You have completed weeks 3 - 6 of Yogasync,tv Beginners Course
01:56

Thank you for completing this course.

Udemy2 is the coupon code referred to in this course, to access the Yogasync special.

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Instructor Biography

Sarsha Hood, Happy Healthy Busy Mum of 3

Hi!  I'm a long time Yoga teacher, practitioner, dancer, artistic spirit, and busy mother of three children, along with being the "Yogasync Girl". I have completed a NZ IYTA diploma in Yoga and teach locally here in New Zealand.  In collaboration with other vastly experienced yoga teachers, some of whom you'll meet on the Course, we set up Yogasync.tv.  I enjoy teaching, community, the outdoors, Yoga and Zen retreats and continued education in many areas and am dedicated to bringing the highest teaching possible to students while promoting a message of positivity, respect for each other and the planet.

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