A Program for Beginners

Begin your yoga journey step-by-step

If you are just beginning your journey into yoga, you’ve come to the right place. Welcome! This program is designed especially for you. We’ve chosen a curated list of our practices that will introduce you to the many aspects of yoga.

Our advice as you begin: be curious and open-minded. Explore and see what practices resonate with you. This program is designed to introduce you to many styles and teachers, so you can find your own unique road. Once you do, it’s much easier to continue with the classes that you find most suitable to your goals and lifestyle. So create a suitable space, roll out your mat, and let’s begin to discover the many jewels and gifts of yoga.

Oh, and if you have any questions, now or along the way, please drop us a line. Before starting the classes, a good way to prepare is to watch these short tutorial videos that will introduce you to some foundational poses you will encounter in many of the classes:
Pose Tutorial : Downward Facing Dog
Pose Tutorial : Utthita Trikonasana
Pose Tutorial : Virabhadrasana A (Warrior 1)

1 Healing Yoga: UNLOCKING THE BREATH | 16 mins
2 Ashtanga Yoga: Sun salutation A&B - Beginners | 17 mins
3 Pranayama: OCEAN BREATH | 7 mins
4 Vinyasa Yoga: MORNING GLORY | 57 mins
5 Yin Yoga: Soft & Sweet | 44 mins
6 Vinyasa Yoga: MINDFUL YOGA FLOW | 42 mins
7 Meditation: Calming the Mind | 13 mins
8 Yin Yoga: OPENING THE HEART | 24 mins
9 Yin Yang Yoga: PERFECT UNION | 76 mins
10 Meditation: Short Meditation on Twin Hearts | 6 mins
11 Ashtanga Yoga: SHORT ASHTANGA PRACTICE | 42 mins

Healing Yoga: UNLOCKING THE BREATH

Teacher - Katiza Satya
Level - All levels
Duration - 16 mins

Asana is the sanskrit term that means physical posture or pose. So each posture we do in our practice is a specific asana. Also, the physical practice of the yogic path is referred to, generally, as the asana practice. The foundation of any asana practice is our connection to our breath. The breath helps to bring energy and vitality into our body, create internal cleansing, and can serve as a focus point to steady the mind. This short practice helps you to reconnect to your breathing, so it’s a great place to begin.

Practical Advice : If you have time, once you've finished this, feel free to move on to your next practice. This is a great practice to return to again and again, in combination with any of the other practices, to continue to connect to your breathing. 

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Ashtanga Yoga: Sun salutation A&B - Beginners

Teacher - Govinda Kai
Level - Beginner
Duration - 17 mins

Surya Namaskar, also known as Sun Salutations, are a key part of any Vinyasa or Ashtanga class. So, it’s important at the start of your journey that you understand how to do this sequence of postures correctly and in coordination with your breath. This video will help you get started. If you find this too easy, you can always explore the sun salutations a little deeper with Surya Namaskar A & B Intermediate.

Practical Advice : This can be practiced on its own or in combination with one of the breath or meditation practices. 

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Pranayama: OCEAN BREATH

Teacher - Katiza Satya
Level - Beginner
Duration - 7 mins

Ocean breathing, also known as ujayi breath, is important for you to understand, as it is used and incorporated throughout the various classes, while you are doing your physical yoga practice. This breath is great for purification and creating internal heat. Katiza will help you understand how to do it properly.

Practical Advice : This is here to familiarize you with a way of breathing which you will use in the other classes. It's great to combine with a yoga class. So once you've completed this video, feel free to move on (in the same session) and explore the next practice—Morning Glory.

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Vinyasa Yoga: MORNING GLORY

Teacher - Katiza Satya
Level - All levels
Duration - 57 mins

This is a great foundational practice, which will help you develop strength and flexibility. Make sure you modify the practice if you need to. Listen carefully to Katiza's guidance because she will give easier variations of some poses, which you can do as you begin. 

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Yin Yoga: Soft & Sweet

Teacher - Katiza Satya
Level - All levels
Duration - 44 mins

This yin yoga class is great for releasing tension in your body, and will introduce you to a gentle form of yoga. Yin yoga has gained popularity due to the fact that we live in a very active, fast-paced and hectic world. This class helps to slow you down. You may find holding poses for longer times difficult as you begin. This is normal. Just observe how you feel and keep exploring. Usually good things will happen. 

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Vinyasa Yoga: MINDFUL YOGA FLOW

Teacher - Kristin Skotnes Vikjord
Level - All levels
Duration - 42 mins

This is a vinyasa class that will help to open and strengthen your body. Remember the beginner variations of Surya Namaskar that you learned already, and use these throughout this class. Also, if you find yourself struggling in a certain posture, just modify it. For example, if you can’t touch the floor when you bend forward (this is normal!) — just place your hands on your shins or upper thighs.

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Meditation: Calming the Mind

Teacher - Deborah Quibell
Level - All levels
Duration - 13 mins

An important part of the yogic path is meditation. In fact the traditional system of yoga presents the asana practice as preparation and purification for the more inner practices of yoga, such as meditation–that bring us more in contact with our true nature. This is a short ten minute meditation that is great for beginners, as well as more experienced meditators. Remember, having thoughts in meditation is normal. Meditation is not about stopping our thoughts and feelings, but simply changing our relationship to them by observing them as they arise.

Practical Advice : Since it's only 10 minutes, this is a great practice to tag on to the end of your yoga classes. It's always good, when you have the time, to sit for a few moments in meditation after a physical practice. This meditation can also be practiced on its own, throughout your day—whenever you have 10 minutes to just take a moment for yourself. 

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Yin Yoga: OPENING THE HEART

Teacher - Mariah Mansvelt Beck
Level - All levels
Duration - 24 mins

This is a short and gentle yin practice that focuses on opening and healing the heart — something we can all use. Observe how you feel before and after this practice. Yoga can be a powerful tool for inner healing and transformation.

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Yin Yang Yoga: PERFECT UNION

Teacher - Kristin Skotnes Vikjord
Level - All levels
Duration - 76 mins

This is a slightly longer class that combines strong and gentle elements of the asana practice, together. It is very well balanced and will allow you to develop both strength and release.

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Meditation: Short Meditation on Twin Hearts

Teacher - Hector Ramos
Level - All levels
Duration - 6 mins

This is a short meditation, which focuses on cultivating loving-kindness. We’ve included this in the program because you can do this at any time of your day. Sometimes, when you feel overwhelmed or stressed, taking five minutes to simply connect and meditate can greatly alter how you feel. The Meditation on Twin Hearts is a great meditation to create inner peace and harmony. 

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Ashtanga Yoga: SHORT ASHTANGA PRACTICE

Teacher - Govinda Kai
Level - All levels
Duration - 42 mins

This is a slightly more challenging physical practice, which is why we are putting it at the end of the program. It is a great practice to begin to explore the Ashtanga Yoga Method. Take your time and modify the poses if you need to. This is a great class to incorporate all that you have already learned, particularly Ocean
Breathing and Surya Namaskar.

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Got a question for us?