You don’t need to be able to touch your toes or stand on one leg. You don’t need fancy yoga pants or expensive equipment. We break down the postures and classes to meet you where you are at.
Ever walk into a yoga class or turned on a YouTube video and felt like it just wasn’t for you? Let me know if any of this sounds familiar:
I can’t touch my toes, how will I ever be able to do yoga?
I think I’m too old, everyone looks like their 23.
Everyone looks thin, maybe this isn’t right for me.
I can barely sit on the floor with my ankles crossed much less put my foot above my head.
I told my instructor I was new so they told me to take child’s pose if I was tired….I was tired after 5 minutes!
I get it. Here’s the thing, anyone can practice yoga or start yoga. There are so many different ways to practice: slow, fast, powerful, gentle, hot, cold. However, yoga needs to meet people where they are at, especially for beginners, seniors, or those with specific health conditions.
This course is for people who are absolute beginners and want an easy and progressive course. If you haven’t exercised in a while or are so tight that you feel like a rubber band ready to snap this course is for you. Yoga Basics will help you:
Decrease stress and target the areas of the body where you carry stress.
Increase flexibility and no….you don’t need to touch your toes for that.
Build stamina one class, one pose at a time.
Learn the foundational postures you’ll see in most yoga classes at a slow pace with lots of instruction.
Tune in and do self-check ins to see how you can best take care of yourself moving forward.
Yoga Basics: Yoga for Beginners is divided into four different modules:
Module 1: Just Getting Started. Think of this as your orientation into yoga. In this section, we review: safety, how to navigate this course, your planner, and just a little bit about what’s behind yoga. It’s quick, it’s easy, you can finish it in one sitting and likely just watch it once. Just enough so you feel confident to get going.
Module 2: Building Up to Your First Class. If starting a full 30-minute class or longer seems daunting, literally don’t SWEAT it. This module is divided into really short clips so you build up to a full class……in a few videos we barely even move when focused on relaxing. Some of you may want to skip this is you’re ready to get moving immediately and then use the classes as shorter practices. However, if you’re one of those people who want to know what’s happening before committing to 30 minutes with me, this module is for you.
Module 3: The full-length classes. We have 5 super beginner-friendly classes. The first class is around 30 minutes as we increase the length to 50 minutes. Each class progressively builds upon the last, so you’re always learning something new but still working on what you learned previously.
Module 4: How’s To’s. We all have different body types and different abilities and that’s a good thing. Your poses won’t always look like mine and vice versa. I’ll review different options, modifications, and tips for yoga poses. These short videos will give you a deep dive of things to try so poses feel good for YOU. So if you’re having any challenges during the classes with certain postures or just want to learn more, this is a great resource to come to. You can practice these as mini-practices if you want to squeeze a few minutes of yoga into your day.
Yoga for non-pretzel people. Get started with Melissa today!
I'm excited to have you here! In this video, we review how to navigate this course:
Section One | Introduction: Think of this as your orientation to yoga and setting up your space. I recommend everyone go through this once and then you should be all set.
Section Two | Working Up Towards a Complete Yoga Class: If you want to get started SLOW, learn the basic structure of the course, and dive into some of the details start here. The classes are short and progressively build up to a full class.
Section Three | Complete Yoga Classes: These are full-length classes that gradually get longer. They contain the components to a full class. This is can be a ncie place to start if you're looking for full-length classes right away.
Section Four | How To's: You can watch these at any time. These help you modify poses to your ability, diver deeper into the pose itself, or have short practices to follow.
We review safety in this video. Mainly be sure to:
Check with your medical provider before starting any physical exercise or movement practice.
Practice ahimsa- do no harm- if it hurts, don't do it or take an easier modification.
Watch out for foam mats.
Avoid wearing socks.
Set up near a wall or chair if you need balance or support.
Download our printable planner and journal with a few quick tips from Melissa:
You can reprint pages and calendars to suit your timeframe and your lifestyle.
You can always just write down your responses on pen and paper or make a calendar on your electronic devices.
Don't sweat it if you're not a journal or scheduling type of person. This is just a tool to help you with this course, not a requirement by any means.
Learn more about yoga outside of the postures and breath with this downloadable PDF.
We use mindful breathing during this course to help ground us into this moment, doing our best to stay present in this moment. Even though this is a simple practice, it can be challenging. It is 100% normal for your mind to wander. I'd say it's more abnormal for the mind to stay with the breath the whole time. So when you start thinking about what's for dinner, what you did earlier in the day, or when random thoughts come up, don't worry about it. Just come back to your breath.
Stay within your window of tolerance, if you feel like you are being activated or triggered you can always find another aspect around you to anchor into, like sounds, noticing the hands, or the whole body. I included an audio meditation if you'd like to learn about different anchors you can use to ground into this moment.
In this class, we start creating intentions for our yoga practice. This is a big topic that can be an entire workshop in itself! Included in this class is a printable worksheet on how to create effective intentions. Intentions can be used in yoga class but even your day to day living!
Ujjayi Breath is a form of pranyama or controlled breathing and is one of the eight limbs of yoga. Ujjayi breath is one of the most common forms of breathing you'll see in yoga classes. As a beginner, don't sweat it if you struggle with trying to focus on the breath while learning new poses. It comes eventually, do your best and be easy on yourself.
We finally get moving! Warming up the body is essential in yoga classes to help prevent injury.
In this class, we start incorporating the very basic postures of yoga. While these may seem simple or it might appear that you're just standing or sitting there, there is really a lot going on with the body. Get these foundational postures down and incorporate the body engagement in the upcoming postures.
We've worked up to a full class here and included the most important pose: savasana! This is really what we've been working towards, moving the body, stretching it, and increasing our strength so when it's time to rest and simply be, it's much easier. Please feel free to turn off the class once you move into savasana if you would like a longer period of rest.
Yoga Basics: Yoga for Beginners Class 1.
In this class, we work on some of the foundational postures, movement, and transitions. If you would like in-depth explanation or modifications for each posture, check out our how-to section for detailed explanations and resources.
Child’s Pose
Mountain Pose
Half Sun Salutation
Warrior I
Downward Dog
Cobra
Staff
Seated Forward Fold
Savasana
Yoga Basics: Yoga for Beginners Class 2
Building upon our last class, we incorporate a few new postures as you begin to build up flexibility in the hips and back.
Child’s Pose
Mountain Pose
Half Sun Salutations
Low Lunge
Downward Dog
Warrior 2
Cobra
Staff
Seated Forward Fold
Easy Seated with Twist w/ Eagle Arm
Savasana
Yoga Basics: Yoga for Beginners Class 3
We begin to lengthen the number of standing postures we practice during class. This class incorporates practice to increase flexibility and mobility in the upper body.
Child’s Pose
Mountain
Half Sun Salutation
Warrior I with Eagle Arms
Pyramid
Warrior 2 with Bow Arms
Reverse Warrior
Stork
Downward Dog
Modified Plank Pose
Cobra
Cobbler's Pose
Wide-legged Forward Fold
Reclined Pigeon
Reclined Twist
Yoga Basics: Yoga for Beginners Class 4
In this yoga class, we work on opening up the hips and stretching the back. Postures you can expect to see in this class include:
Child’s Pose
Mountain Pose
Half Sun Salutation Low Lunge
High Lunge w/ Back Bend
Warrior 2
Side Angle
Reverse Warrior
Tree
Downward Dog
Modified Plank/Full Plank
Cobra
Sphinx
Staff
Half Lord of the Fishes modified
Happy Baby with Strap
Reclined Twist
Yoga Basics: Yoga for Beginners Class 5
In this yoga practice, we lengthen the class. This yoga sequence builds upon our previous class to work on overall strength and flexibility.
Child’s Pose
Mountain Pose
Half Sun Salutation to Down Dog
Lunge
Warrior I
Lunge
Pyramid
Warrior 2
Triangle
Wide-Legged Forward Fold
Warrior 3
Squat
Plank
Down Dog
Updog
Staff
Cow face pose
Forward Fold
Reclined Twist
Supported bridge
Reclined Twist
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