LESSON 1

Welcome to the beginners course!

In this class I introduce certain fundamental asanas including: Adho Mukha Svanasana; Balasana and Trikonasana.

I begin to introduce the Surya Namsakar sequences and how to take a vinyasa. I discuss what vinyasa yoga is, and why we often end classes by saying ‘Namaste’.

By the end of this class you will be more comfortable with the cuing of frequently used postures (in Sanskrit and English).

This lesson requires no props (only a yoga mat).

Lesson 2

In this class I revise the fundamental asanas Adho Mukha Svanasana; Balasana and Trikonasana, and we look again at the Surya Namsakar sequences and how to take a vinyasa. I introduce further standing postures: Virabhadrasana B and Prasarita Padottanasana A.

I discuss the rest of the course content and how to take Savasana.

By the end of this class you will be more comfortable moving in and out of frequently used standing asanas, and connecting them with vinyasas.

This lesson requires no props (only a yoga mat) although there’s options to use a blanket and yoga blocks are explained.

Lesson 3

In this class we warm up with a modified Surya Namsakar sequence, and then spend most of the practice working on seated postures!

I introduce the seated postures: Paschimottanasana (seated forward fold); Janu Sirsasana A (head to knee pose A variation); Bahda Konanasa A & B (bound angle/ cobbler’s pose A & B variations); Ardha Matsyendrasana (half seated twist/ half Lord of the fishes pose), Upavistha Konasana (wide angle pose) and Parighasana (gate pose).

I also briefly introduce seated-to-seated vinyasas. We finish the class with a guided relaxation in Savasana.

Lesson 4

In this class we warm up with a modified Surya Namsakar sequence, and then spend most of the practice working on backbends and inversions.

I introduce the backbends: Ustrasana (camel pose) and Setu Bandha Sarvangasana (bridge pose). I also introduce the inversion Sarvangasana (all body pose/ shoulder stand). We revisit Paschimottanasana (seated forward fold).

We finish the class in Savasana so you can rest as long as you like.

Lesson 5

Welcome to the final class of the beginner course! We go through a full vinyasa practice: a warm-up; sun salutations; standing postures; seated postures; backbends; inversions and a rest.

Thank you for taking the beginners course!

Bonus: A practice for when you do not feel like practicing

Some days, it is really, really hard to find motivation. Getting on your mat for an entire practice feels impossible, and so we do not get on our mats at all.

Sometimes, out own perfectionism can be our worst enemy. We think we will not have a ‘good’ practice, so we do not do anything.

This practice is short, fast paced and will give you a chance to connect with your breath, to get your circulation moving, and to build a little strength. I chat for about 1 minute at the video’s start and 1 minute at the video’s end, so the entire practice is about 20 minutes.

Maybe just give it a go!