Basic yoga course for all beginners student.
1 month course
yoga practical and theory
start from 1st November
Beginner Yoga Practical Classes (Step-by-Step)
Each session: 20–40 minutes
Start 4–5 days a week.
1. Warm-up (5–10 min)
Neck rotations (clockwise & anti-clockwise)
Shoulder rolls
Wrist, hip, and ankle rotation
Gentle spinal twists
Forward and backward be
2. Basic Asanas (10–20 min)
Tadasana (Mountain Pose) – improves posture
Vrikshasana (Tree Pose) – balance & focus
Bhujangasana (Cobra Pose) – strengthens spine
Adho Mukha Svanasana (Downward Dog) – stretches body
Balasana (Child’s Pose) – relaxation
Setu Bandhasana (Bridge Pose) – tones back & legs
✅ Tip: Focus on breathing—inhale when expanding, exhale when cont
3. Pranayama (Breathing Techniques) (5–10 min)
Anulom Vilom – alternate nostril breathing
Bhramari – humming bee breath for calmness
Kapalabhati (optional for beginners) – energizing breath
Beginner Yoga Theory Topics
Week
Topic
Description
1
What is Yoga
Origin, meaning, 8 limbs of Ashtanga Yoga
2
Benefits of Yoga
Physical, mental, emotional, spiritual
3
Yamas & Niyamas
Basic ethics & self-discipline
4
Pranayama
Science of breath control
5
Asanas
Types and their health benefits
6
Meditation
Introduction & basic techniques
7
Diet & Lifestyle
Yogic diet principles
8
Daily Yoga Routine
Building a personal sadhana (practice
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