Authentic Yoga Experience Series 1

Immerse Yourself, FROM SCRATCH, into the most authentic Yoga Experience
  • Lectures 28
  • Video 6 Hours
  • Skill level all level
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion

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Course Description

Course 1 is the 1st part of a 3 Part Series. It contains 2.5 hours of yoga video routines and sequences realized in 3 camera angle for easy to follow video lessons. These lessons will prepare your body for Course 2 and 3. If you are interested in registering for all 3 levels, please click here. You don't have to purchase all levels to experience the benefits of Yoga with Perumal so feel free to start with this introductory Course 1.

Course 1 is a step-by-step progressive approach in order to improve mobility, breathing and circulation while strengthening muscles, tendons and ligaments. Practicing Course 1 instills calm, clarity, increased energy while reducing stress.

Course 1 is made of pranayama breathing techniques, preparatory exercises for joints, stretching and relaxation techniques for meditation. Here is an ability to grow progressively from yoga sequence that may be followed at one’s own pace from beginner level at Course 1 or through advanced level at Course 3.

The videos are designed to provide a comprehensive view of each pose since provided are 3 different camera angles for all postures to show lateral, frontal, and overhead views. Included are supportive manuals to each lesson.

In Course 1 you will find: 

  • 4 progressive complete lessons listed as 1A, 1B, 1C and 1D.
  • 7 Short Courses on pranayama breathing, joint preparation and stretching.
  • 84 pages of detailed manuals from Course 1A - 1D and the Short Courses.

1A - 1D is 30 - 45 minutes in length. If there is only 5 - 25 minutes of practice time then work with the Short Courses. After mastering Course 1 continue with Course 2 and 3.

What are the requirements?

  • Yoga mat, rug or warm non-slip clean surface
  • Clothing that is stretchable and comfortable
  • Discipline, enthusiasm and open-mindedness

What am I going to get from this course?

  • Over 28 lectures and 5 hours of content!
  • Protect joints through the practice of preparation sets to move synovial fluid and strengthen tendons and ligaments.
  • Feel energised, yet calm and clear.
  • Create core strength while synergistically increase blood flow to the muscles. Prepare muscles for deep stretching in order to release tension for a more oxygenated body.
  • Open the breath, settle into the practice and to let go.

What is the target audience?

  • Anyone feeling low energy that needs a boost
  • Stressed overworked people needing calm and clarity
  • Beginner to experienced practitioners
  • People with dynamic schedules that are without time
  • Anyone appreciative of high quality yoga videos without frills
  • Travellers needing easy to access yoga videos
  • To learn yoga or improve an existing knowledge of yoga

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


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: Course Overview

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.

Here is a sample video used for course instruction. As you can see, we provide a multi-view perspective to make it easier for you to learn each pose.


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.

Section 2: Classic Series, Level 1A - 1D
Level 1 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 postures to war…

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)

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 Manual
14 slides

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 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 Manual
23 pages
Section 3: Short Course, Pranayama

Inhale for 4 hold for 16 and exhale for 8 seconds. This is the first step in training the breath for pranayama breathing exercises.

Pranayama 1 Manual
2 pages
Section 4: Short Course, Preparation

Postures Are:
Ankle Rotations
Double Knee Rotations
Double Hip Rotations
Arms Small Circles
Cross Arms Swings
Parallel Arms Swings
Head Circles
Legs Vertical
Yoga Sit-ups (Knees Bent)

Preparatory 1 Manual
6 pages

Postures Are:
Ankle Rotations
Double Knee Rotations
Shin Rotations
Double Hip Rotations
Hands to Hips Forward
Arms Small Circles
Cross Arms Swings
Parallel Arms Swings
Head Circles
Fingers Open/ Close
Legs Vertical
Yoga Sit-ups (Knees Bent)

Preparatory 2 Manual
9 pages

Postures Are:
Ankle Rotations
Double Knee Rotations
Shin Rotations
Double Hip Rotations
Side Hip Rotations
Hands to Hips Forward
Arms Small Circles
Cross Arms Swings
Parallel Arms Swings
Head Circles
Double Elbow Rotations
Fingers Open/ Close
Half Shoulder Stand
Legs Vertical
Yoga Sit-ups (Knees Bent)

Preparatory 3 Manual
10 pages
Section 5: Short Course, Stretching

Postures Are:
Knees to Chest
Double Knees Sides
Supta Baddha Konasana
Knee Over Knee

Stretching 1 Manual
3 pages

Postures Are:
Knees to Chest
Double Knees Sides
Single Knees Sides
Supta Baddha Konasana
Knee Over Knee
Roll Side Sit-up
Elbows Behind Head
Hand to Head Tilt

Stretching 2 Manual
5 pages

Postures Are:
Knees to Chest
Double Knees Sides
Single Knees Sides
Supta Baddha Konasana
Knee over Knee
Roll Side Sit-up
Seated Locking Knees
Head to Foot (Janu Sirsasana)
Cross Legs Relax Forward
Elbows behind Head
Hand to Head Tilt

Stretching 3 Manual
6 pages
Section 6: Concluding Note

Thank you for joining this course. I hope each part of Course 1 was easy to understand and to put into practice. If you have any questions, please let me know. To further your practice I have created two more courses on Udemy. Please take a look at Course 2 and Course 3. Never hesitate to reach me…

Instructor Biography

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."

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    • Loki


    Everything about this course was amazing. i just cannot believe a course of this quality is given free.

    • Joshua Smith

    feeling better

    Good class. I especially feel my stomach, and overall I feel much better after this class. thank you and keep up the good work.

    • Nunnaphanikalyani

    What was the production quality like?

    • Charinda L.

    Great class!

    Fun and easy to follow!

    • Amalia Artopoulou

    A very very good start for beginners!!!

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