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Authentic Yoga Experience Series 1 - 3

Immerse Yourself, Learn Yoga Online FROM SCRATCH, into the most authentic Yoga Experience
3.9 (13 ratings)
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409 students enrolled
Created by Perumal Koshy
Published 7/2012
$10 $25 60% off
4 days left at this price!
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  • 15.5 hours on-demand video
  • 5 Articles
  • 31 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
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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!

Who is the target audience?
  • 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
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What Will I Learn?
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.
View Curriculum
  • Yoga mat, rug or warm non-slip clean surface
  • Clothing that is stretchable and comfortable
  • A litte discipline, enthusiasm and open-mindedness
Curriculum For This Course
Expand All 70 Lectures Collapse All 70 Lectures 27:26:38
Courses 1 - 3 Introduction
1 Lecture 01:15
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…
Courses 1 - 3 Introduction
3 Lectures 09:21

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.
Preview 03:06

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.

Preview 00:24

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

Preview 05:51
Course 1A - 1D
9 Lectures 02:07:46
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…
Course 1 Synopsis

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)

Preview 23:41

Course 1A Manual
10 pages

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)

Course 1B

Course 1B Manual
14 pages

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

Course 1C

Course 1C Manual
16 pages

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

Course 1D

Course 1D Manual
23 pages
Course 2A - 2D
9 Lectures 03:54:11
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…
Course 2 Synopsis

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)

Course 2A

Course 2A Manual
30 pages

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

Course 2B

Course 2B Manual
45 pages

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)

Course 2C

Course 2C Manual
48 pages

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)
Course 2D

Course 2D Manual
56 pages
Course 3A - 3D
9 Lectures 05:50:20
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…
Course 3 Synopsis

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

Course 3A

Course 3A Manual
65 pages

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)


Course 3B

Course 3B Manual
67 pages

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

Course 3C

Course 3C Manual
68 pages

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

Course 3D

Course 3D Manual
67 pages
Short Course Pranayama
6 Lectures 15:22
Pranayama 1

Pranayama 1 Manual
2 pages

Pranayama 2

Pranayama 2 Manual
3 pages


Pranayama 3

Pranayama 3 Manual
2 pages
Short Course Preparation
6 Lectures 40:24
Preparatory 1

Preparatory 1 Manual
6 pages

Preparatory 2

Preparatory 2 Manual
9 pages

Preparatory 3

Preparatory 3 Manual
10 pages
Short Course Salutation
8 Lectures 39:16
Salutation 1

Salutation 1 Manual
8 pages

Salutation 1 to 2

Salutation 1 to 2 Manual
22 pages

Salutation 1 to 3

Salutation 1 to 3 Manual
25 pages

Salutation 1 to 4

Salutation 1 to 4 Manual
27 pages
Short Course Strengthening
8 Lectures 01:04:15
Strengthening 1

Strengthening 1 Manual
6 pages

Strengthening 2

Strengthening 2 Manual
13 pages

Strengthening 3

Strengthening 3 Manual
15 pages

Strengthening 4

Strengthening 4 Manual
17 pages
Short Course Stretching
10 Lectures 58:33
Stretching 1

Stretching 1 Manual
3 pages

Stretching 2

Stretching 2 Manual
5 pages

Stretching 3

Stretching 3 Manual
6 pages

Stretching 4

Stretching 4 Manual
8 pages

Stretching 5

Stretching 5 Manual
9 pages
1 More Section
About the Instructor
3.9 Average rating
74 Reviews
21,135 Students
3 Courses
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."

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