Yoga for Beginners

Today is the beginning of the program. Get familiar with your yoga mat and blocks, and most of all with your Ujjayi breath and Downward-Facing Dog.

Start feeling your body and connect to your mat, the space you will come back to during these four weeks. Level 1, with two blocks.

We keep moving forward. Today's focus is Plank Pose, which connects you to your core and sets a good base for Chaturanga.

We start with the same sequence as yesterday and add a few things here and there, so you get familiar with the postures. Level 1, with two blocks.

After finding Plank Pose and that core connection, we move into Chaturanga Dandasana, one of the most demanding postures in a Vinyasa practice. Don't be too hard on yourself if you struggle in the beginning.

Move with your body and your breath, and learn how to modify so the practice fits your body. Level 1, with two blocks.

Today we bring Sun Salutation B into our practice. Move through a flow similar to the one you have been practising, with special attention on Tadasana.

We work on strengthening the legs and the hamstrings. Together we start with Sun Salutation A and move on to Sun Salutation B, where we stop in Chair Pose, finding our flow in the transitions. Level 1, with two blocks.

Learn how to position yourself in one of the most common postures of a Vinyasa practice, Warrior II. This posture may look easy, but doing it well takes attention.

From where to place your feet to where to find space for the rest of the body. Come along and find your inner warrior. Level 1, with two blocks.

Today we practise. We put together everything we have learned in weeks one and two and bring it to the mat.

Flow through a twenty minute class and put your new knowledge into action. We won't stop in any posture. Instead, we work on our flow. Feel the energy move through your body, and connect to your breath. Level 1, with two blocks.

This is week three, and it's time to repeat everything you now know. We go back to week one and review our Ujjayi breath, Downward-Facing Dog and the hip hinge we use as we fold forward.

Doing something with quality takes repetition and practice, which is why we do it over and over again. Level 1, with two blocks.

Even a tiny detail matters in Plank Pose. Take the time to pay special attention to it in your twenty minute practice today.

A solid and strong plank helps you a lot as you move into Chaturanga. They complement each other. We work with the entire body in our plank, especially the core. It might feel impossible in the beginning, but it gets easier, I promise. Level 1, with two blocks.

Let's go back to one of the most demanding postures, or transitions, in class: Chaturanga. It takes a lot of attention, and most of all, lots of repetition.

Move mindfully and with consistency, and you will see the impossible become possible. We break down the postures together, and I guide you all the way. Level 1, with two blocks.

Learn how to place your feet in standing postures. Your feet are your base, and a posture starts from the ground up. The more supported you feel through the feet, the stronger you stand.

Understanding how to place your legs and feet makes everything in your practice easier. At the end we work on flexibility and relax the body. Level 1, with two blocks.

Learn how to move into your backbends in a safe way, protecting your lower spine, the part that takes most of the pressure in these postures.

Move step by step and support your spine. We use the entire body, working on flexibility and strength at the same time. Level 1, with two blocks.

Congratulations. You made it through these four weeks, and now you are ready to keep going. This is only the beginning, even if you are not a beginner anymore.

Today we flow and bring in everything you have learned. We use two blocks in this practice. Books or anything else you have at home work fine if you don't have blocks. Get ready to flow and have fun.