The Complete Guide to Yoga

Bring your yoga practice into your everyday life

50+

hours of content

150+

lessons

1:1

feedback

24/7

community suport

Personalized yoga courses online | yogacourses.com | More than exercise

More than exercise

Yoga is a powerful tool with which you can enhance your wellbeing, physical health, relationships and lifestyle.

Practicing without context is just exercise. When you learn about all of the aspects of yoga, you can tailor it to your own needs. Learning to bring yoga into your daily life is truly life-changing.

Take charge of your practice

Your practice needs to be tailored to you. By respecting your body and exploring ways to improve your wellbeing, you can start building your own personalized practice of yoga. But personalized does not mean lonely – you will receive guidance from our teachers as well as support from the community.

Personalized yoga courses online | yogacourses.com | More than exercise
Yoga Together | Inspiring your practice | yogatogether.com | Find your center

Knowledge

Your understanding of yoga is facilitated by over 50 hours of high-quality, informative video classes. Learn at your own pace about all main aspects of yoga: philosophy, anatomy, technique of poses, breathwork, meditation and more.

Yoga Together | Inspiring your practice | yogatogether.com | Build your practice

1:1 feedback

Get one-to-one feedback on your assignments. With personal feedback and encouragement, we will keep setting you up for success. It is our mission to help you get the most out of the course and we will be there to guide you along the way.

Yoga Together | Inspiring your practice | yogatogether.com | Set your own pace

Growth

Application is what makes knowledge transformative, and that’s why we will encourage you to make real changes. By trying new techniques, developing new habits and reflecting on your learning, you will build your own yoga practice.

What is our method?

Our carefully selected topics will give you all the knowledge and tools you need, in an order which makes learning engaging and intuitive. Whether you’re a beginner or advanced, this course will help you move to the next level.

Yoga Together | Inspiring your practice | yogatogether.com | Green tick Deep dives into crucial aspects of yoga history and theory

Yoga Together | Inspiring your practice | yogatogether.com | Green tick Targeted anatomy to make your practice safe and effective

Yoga Together | Inspiring your practice | yogatogether.com | Green tick Main poses explained step by step

Yoga Together | Inspiring your practice | yogatogether.com | Green tick 12 breathwork techniques to balance your nervous system

Yoga Together | Inspiring your practice | yogatogether.com | Green tick 60-minute practice classes for strength and flexibility

Yoga Together | Inspiring your practice | yogatogether.com | Green tick Wide range of meditation techniques to calm your mind

Yoga Together | Inspiring your practice | yogatogether.com | Green tick Short assignments to encourage reflection and growth

Yoga Together | Inspiring your practice | yogatogether.com | Green tick Fun bonus topics to expand your practice

Course Content

156 lessons & tasks

Unit 1

Sankalpa: Keeping an open mind     (03:02)

Pranayama: Yogic breathing     (09:04)

Asana technique: Standing poses     (22:18)

Task – Video: Utthita Trikonasana

Task – Practice: 7 minutes of yogic breathing

Philosophy: Understanding yoga     (27:55)

Anatomy: Introduction     (13:12)

Task – Post: Your insight

Asana practice: Hatha yoga     (58:15)

Task – Post: Reflection

Meditation: Body scan     (15:49)

Task – Post: What does yoga mean to you?

Bonus: Namaste     (05:22)

Unit 2

Sankalpa: Listening to your body     (02:49)

Meditation: Mindfulness     (13:04)

Task – Practice: Mindfulness in daily life

Asana technique: Standing & seated poses     (17:39)

Task – Video: Virabhadrasana B

Philosophy: Definition of yoga & eightfold path     (30:10)

Task – Post: YogaÅ›-citta-vr̀¥tti-nirodhaḥ

Anatomy: Breathing     (15:46)

Pranayama: Deepening the breath     (08:02)

Asana practice: Hatha yoga     (55:29)

Task – Post: Reflection

Task – Practice: Deepening the breath

Bonus: Mandala     (02:40)

Task – Task: Share your mandala!

Unit 3

Sankalpa: Balance     (03:07)

Anatomy: Spine     (20:52)

Task: How much do you sleep?

Asana technique: Balancing poses     (14:40)

Task – Video: Balancing pose

Pranayama: Nadi shodhana     (09:09)

Philosophy: Yama     (19:21)

Task – Post: Principles of yama

Task – Practice: Nadi shodhana

Asana practice: Hatha yoga     (58:55)

Task – Post: Reflection

Meditation: Non-reactivity     (14:20)

Bonus: The importance of sleep     (13:49)

Unit 4

Sankalpa: Accepting yourself     (05:05)

Meditation: Loving-kindness     (11:21)

Task – Practice: Loving-kindness

Asana technique: Surya Namaskar A & B     (20:37)

Task – Video: Surya Namaskar B

Philosophy: Niyama     (26:45)

Task – Post: Post: Principles of niyama

Anatomy: Skeletal system     (20:51)

Quiz: Skeletal system

Asana practice: Vinyasa yoga     (01:00:47)

Task – Post: Reflection

Pranayama: Antara kumbhaka     (15:23)

Bonus: Yogic diet     (11:39)

Task: Healthy diet

Unit 5

Sankalpa: Let go of the outcome     (03:57)

Anatomy: Joints     (16:15)

Asana technique: Core     (24:13)

Task – Video: Navasana

Meditation: Zen meditation     (18:26)

Pranayama: Bahya kumbhaka     (14:23)

Philosophy: Detachment     (23:28)

Task – Post: Klesha

Asana practice: Vinyasa yoga     (01:02:45)

Task – Post: Reflection

Task – Practice: Bahya kumbhaka

Bonus: Yoga in your busy lifestyle     (14:32)

Task: Your safety anchor

Unit 6

Sankalpa: Non-doing     (04:02)

Anatomy: Hip joint     (07:08)

Asana technique: Hip-opening asanas     (23:39)

Task – Video: Dragon pose / Swan pose

Philosophy: Yin yoga     (19:14)

Asana practice: Yin yoga 1     (01:00:42)

Pranayama: Anulom vilom     (10:29)

Asana practice: Yin yoga 2     (01:01:50)

Meditation: Gayatri mantra     (10:18)

Task – Post: Your experience of yin yoga

Bonus: Mudras     (12:32)

Unit 7

Sankalpa: Meditation in daily life     (04:22)

Meditation: Introduction     (01:44)

Task – Meditation: Mindful walking

Asana technique: Hamstring flexibility     (21:12)

Task – Video: Yin and hamstrings

Philosophy: Hatha Yoga Pradipika     (30:52)

Task – Post: Which idea did you find the most interesting?

Pranayama: Kapalabhati     (09:29)

Asana practice: Hatha yoga     (01:00:37)

Task – Post: Reflection

Anatomy: Muscles     (21:39)

Quiz: Muscles

Bonus: Body posture     (15:38)

 

Unit 8

Sankalpa: Attitude of gratitude     (04:11)

Task: Gratitude

Anatomy: Shoulder joint     (08:55)

Asana technique: Arm balances     (18:18)

Task – video: Bakasana

Pranayama: Uddiyana kriya     (09:15)

Anatomy: Knee joint     (09:26)

Philosophy: Bhagavad Gita & four paths of yoga     (27:21)

Task – post: Your path of yoga

Asana practice: Vinyasa yoga     (56:59)

Task – post: Reflection

Meditation: Gratitude     (14:49)

Bonus: Introduction to chair yoga     (02:05)

Bonus: Chair yoga     (31:19)

Unit 9

Sankalpa: Being skillful in action     (04:34)

Philosophy: Ashtanga yoga     (17:26)

Asana technique: Preparation for Ashtanga yoga     (14:05)

Task – Video: Vinyasa

Task – Post: My inner fire

Pranayama: Ujjayi breath     (08:59)

Bonus: Agnisara kriya and Nauli     (12:02)

Anatomy: Muscles of lower limbs     (17:27)

Asana practice: Ashtanga Primary Series     (01:03:25)

Task – Post: Reflection

Meditation: Introduction     (03:11)

Meditation: Light visualization     (10:30)

Bonus: Ashtanga Primary Series with Pattabhi Jois

Unit 10

Sankalpa: Flip your perspective     (05:35)

Philosophy: Teachers     (19:13)

Task – Post: Your teacher

Asana technique: Backward extensions     (18:21)

Task – Video: Ustrasana

Pranayama: Pranava     (08:56)

Anatomy: Muscles of the upper limbs     (09:59)

Asana practice: Restorative yoga     (01:01:29)

Task – Post: Reflection

Philosophy: Chakras     (09:47)

Meditation: Introduction     (05:56)

Meditation: Osho Chakra Sounds     (19:49)

Bonus: Mantras     (10:26)

 

Unit 11

Sankalpa: Patience     (04:44)

Pranayama: Yogic breathing     (11:51)

Task: Yogic breathing in the morning

Asana technique: Inversions     (15:50)

Task – Video: Inversions

Philosophy: Kindness     (17:34)

Anatomy: Organs I & autonomic nervous system     (21:32)

Task – Post: Parasympathetic nervous system

Asana practice: Vinyasa yoga     (01:03:10)

Task – Post: Reflection

Meditation: Introduction     (03:34)

Meditation: Yoga Nidra     (37:00)

Bonus: Pancha kosha     (10:32)

Unit 12

Sankalpa: Have fun     (02:00)

Final task: Design your own yoga class

Asana technique: Binding     (11:15)

Pranayama: Udgita     (10:34)

Philosophy: Samadhi     (15:15)

Anatomy: Organs II & metabolism     (19:57)

Quiz: Organs II & metabolism

Asana practice: Vinyasa yoga     (57:13)

Meditation: Introduction     (02:29)

Meditation: Zen meditation     (18:30)

Thank you!     (01:32)

Start today

Are you ready to finally bring your yoga practice to the next level? Join Yoga Together and get empowered to build your own daily practice of yoga.

The Complete Guide to Yoga

Bring your yoga practice into your everyday life

50+

Hours of content

150+

lessons

1:1

feedback

24/7

community support

More than exercise

Yoga is a powerful tool with which you can enhance your wellbeing, physical health, relationships and lifestyle.

Practicing without context is just exercise. When you learn about all of the aspects of yoga, you can tailor it to your own needs. Learning to bring yoga into your daily life is truly life-changing.

Personalized yoga courses online | yogacourses.com | More than exercise

Take charge of your practice

Your practice needs to be tailored to you. By respecting your body and exploring ways to improve your wellbeing, you can start building your own personalized practice of yoga. But personalized does not mean lonely – you will receive guidance from our teachers as well as support from the community.

Personalized yoga courses online | yogacourses.com | Take charge of your practice
Personalized yoga courses online | yogacourses.com | The Complete Guide to Yoga | Knowledge

Knowledge

Your understanding of yoga is facilitated by over 50 hours of high-quality, informative video classes. Learn at your own pace about all main aspects of yoga: philosophy, anatomy, technique of poses, breathwork, meditation and more.

Personalized yoga courses online | yogacourses.com | The Complete Guide to Yoga | One-to-One Feedback

1:1 feedback

Get one-to-one feedback on your assignments. With personal feedback and encouragement, we will keep setting you up for success. It is our mission to help you get the most out of the course and we will be there to guide you along the way.

Personalized yoga courses online | yogacourses.com | The Complete Guide to Yoga | Development

Growth

Application is what makes knowledge transformative, and that’s why we will encourage you to make real changes. By trying new techniques, developing new habits and reflecting on your learning, you will build your own yoga practice.

Course Content

156 lessons & tasks

Unit 1

Sankalpa: Keeping an open mind     (03:02)

Pranayama: Yogic breathing     (09:04)

Asana technique: Standing poses     (22:18)

Task – Video: Utthita Trikonasana

Task – Practice: 7 minutes of yogic breathing

Philosophy: Understanding yoga     (27:55)

Anatomy: Introduction     (13:12)

Task – Post: Your insight

Asana practice: Hatha yoga     (58:15)

Task – Post: Reflection

Meditation: Body scan     (15:49)

Task – Post: What does yoga mean to you?

Bonus: Namaste     (05:22)

 

Unit 2

Sankalpa: Listening to your body     (02:49)

Meditation: Mindfulness     (13:04)

Task – Practice: Mindfulness in daily life

Asana technique: Standing & seated poses     (17:39)

Task – Video: Virabhadrasana B

Philosophy: Definition of yoga & eightfold path     (30:10)

Task – Post: YogaÅ›-citta-vr̀¥tti-nirodhaḥ

Anatomy: Breathing     (15:46)

Pranayama: Deepening the breath     (08:02)

Asana practice: Hatha yoga     (55:29)

Task – Post: Reflection

Task – Practice: Deepening the breath

Bonus: Mandala     (02:40)

Task – Task: Share your mandala!

 

Unit 3

Sankalpa: Balance     (03:07)

Anatomy: Spine     (20:52)

Task: How much do you sleep?

Asana technique: Balancing poses     (14:40)

Task – Video: Balancing pose

Pranayama: Nadi shodhana     (09:09)

Philosophy: Yama     (19:21)

Task – Post: Principles of yama

Task – Practice: Nadi shodhana

Asana practice: Hatha yoga     (58:55)

Task – Post: Reflection

Meditation: Non-reactivity     (14:20)

Bonus: The importance of sleep     (13:49)

 

Unit 4

Sankalpa: Accepting yourself     (05:05)

Meditation: Loving-kindness     (11:21)

Task – Practice: Loving-kindness

Asana technique: Surya Namaskar A & B     (20:37)

Task – Video: Surya Namaskar B

Philosophy: Niyama     (26:45)

Task – Post: Post: Principles of niyama

Anatomy: Skeletal system     (20:51)

Quiz: Skeletal system

Asana practice: Vinyasa yoga     (01:00:47)

Task – Post: Reflection

Pranayama: Antara kumbhaka     (15:23)

Bonus: Yogic diet     (11:39)

Task: Healthy diet

 

Unit 5

Sankalpa: Let go of the outcome     (03:57)

Anatomy: Joints     (16:15)

Asana technique: Core     (24:13)

Task – Video: Navasana

Meditation: Zen meditation     (18:26)

Pranayama: Bahya kumbhaka     (14:23)

Philosophy: Detachment     (23:28)

Task – Post: Klesha

Asana practice: Vinyasa yoga     (01:02:45)

Task – Post: Reflection

Task – Practice: Bahya kumbhaka

Bonus: Yoga in your busy lifestyle     (14:32)

Task: Your safety anchor

 

Unit 6

Sankalpa: Non-doing     (04:02)

Anatomy: Hip joint     (07:08)

Asana technique: Hip-opening asanas     (23:39)

Task – Video: Dragon pose / Swan pose

Philosophy: Yin yoga     (19:14)

Asana practice: Yin yoga 1     (01:00:42)

Pranayama: Anulom vilom     (10:29)

Asana practice: Yin yoga 2     (01:01:50)

Meditation: Gayatri mantra     (10:18)

Task – Post: Your experience of yin yoga

Bonus: Mudras     (12:32)

 

Unit 7

Sankalpa: Meditation in daily life     (04:22)

Meditation: Introduction     (01:44)

Task – Meditation: Mindful walking

Asana technique: Hamstring flexibility     (21:12)

Task – Video: Yin and hamstrings

Philosophy: Hatha Yoga Pradipika     (30:52)

Task – Post: Which idea did you find the most interesting?

Pranayama: Kapalabhati     (09:29)

Asana practice: Hatha yoga     (01:00:37)

Task – Post: Reflection

Anatomy: Muscles     (21:39)

Quiz: Muscles

Bonus: Body posture     (15:38)

Unit 8

Sankalpa: Attitude of gratitude     (04:11)

Task: Gratitude

Anatomy: Shoulder joint     (08:55)

Asana technique: Arm balances     (18:18)

Task – Video: Bakasana

Pranayama: Uddiyana kriya     (09:15)

Anatomy: Knee joint     (09:26)

Philosophy: Bhagavad Gita & four paths of yoga     (27:21)

Task – Post: Your path of yoga

Asana practice: Vinyasa yoga     (56:59)

Task – Post: Reflection

Meditation: Gratitude     (14:49)

Bonus: Introduction to chair yoga     (02:05)

Bonus: Chair yoga     (31:19)

 

Unit 9

Sankalpa: Being skillful in action     (04:34)

Philosophy: Ashtanga yoga     (17:26)

Asana technique: Preparation for Ashtanga yoga     (14:05)

Task – Video: Vinyasa

Task – Post: My inner fire

Pranayama: Ujjayi breath     (08:59)

Bonus: Agnisara kriya and Nauli     (12:02)

Anatomy: Muscles of lower limbs     (17:27)

Asana practice: Ashtanga Primary Series     (01:03:25)

Task – Post: Reflection

Meditation: Introduction     (03:11)

Meditation: Light visualization     (10:30)

Bonus: Ashtanga Primary Series with Pattabhi Jois

 

Unit 10

Sankalpa: Flip your perspective     (05:35)

Philosophy: Teachers     (19:13)

Task – Post: Your teacher

Asana technique: Backward extensions     (18:21)

Task – Video: Ustrasana

Pranayama: Pranava     (08:56)

Anatomy: Muscles of the upper limbs     (09:59)

Asana practice: Restorative yoga     (01:01:29)

Task – Post: Reflection

Philosophy: Chakras     (09:47)

Meditation: Introduction     (05:56)

Meditation: Osho Chakra Sounds     (19:49)

Bonus: Mantras     (10:26)

Unit 11

Sankalpa: Patience     (04:44)

Pranayama: Yogic breathing     (11:51)

Task: Yogic breathing in the morning

Asana technique: Inversions     (15:50)

Task – Video: Inversions

Philosophy: Kindness     (17:34)

Anatomy: Organs I & autonomic nervous system     (21:32)

Task – Post: Parasympathetic nervous system

Asana practice: Vinyasa yoga     (01:03:10)

Task – Post: Reflection

Meditation: Introduction     (03:34)

Meditation: Yoga Nidra     (37:00)

Bonus: Pancha kosha     (10:32)

 

Unit 12

Sankalpa: Have fun     (02:00)

Final task: Design your own yoga class

Asana technique: Binding     (11:15)

Pranayama: Udgita     (10:34)

Philosophy: Samadhi     (15:15)

Anatomy: Organs II & metabolism     (19:57)

Quiz: Organs II & metabolism

Asana practice: Vinyasa yoga     (57:13)

Meditation: Introduction     (02:29)

Meditation: Zen meditation     (18:30)

Thank you!     (01:32)

 

Start today

Are you ready to finally bring your yoga practice to the next level? Join us and get empowered to build your own daily practice of yoga.

The Complete Guide to Yoga

Bring your yoga practice into your everyday life

50+

hours of content

150+

lessons

1:1

feedback

27/7

community support

More than exercise

Yoga is a powerful tool with which you can enhance your wellbeing, physical health, relationships and lifestyle.

Practicing without context is just exercise. When you learn about all of the aspects of yoga, you can tailor it to your own needs. Learning to bring yoga into your daily life is truly life-changing.

Personalized yoga courses online | yogacourses.com | More than exercise

Take charge of your practice

Your practice needs to be tailored to you. By respecting your body and exploring ways to improve your wellbeing, you can start building your own personalized practice of yoga. But personalized does not mean lonely – you will receive guidance from our teachers as well as support from the community.

Personalized yoga courses online | yogacourses.com | Take charge of your practice
Personalized yoga courses online | yogacourses.com | The Complete Guide to Yoga | Knowledge

Knowledge

Your understanding of yoga is facilitated by over 50 hours of high-quality, informative video classes. Learn at your own pace about all main aspects of yoga: philosophy, anatomy, technique of poses, breathwork, meditation and more.

Personalized yoga courses online | yogacourses.com | The Complete Guide to Yoga | One-to-One Feedback

1:1 feedback

Get one-to-one feedback on your assignments. With personal feedback and encouragement, we will keep setting you up for success. It is our mission to help you get the most out of the course and we will be there to guide you along the way.

Personalized yoga courses online | yogacourses.com | The Complete Guide to Yoga | Development

Growth

Application is what makes knowledge transformative, and that’s why we will encourage you to make real changes. By trying new techniques, developing new habits and reflecting on your learning, you will build your own yoga practice.

Course Content

156 lessons & tasks

Unit 1

Sankalpa: Keeping an open mind
(03:02)

Pranayama: Yogic breathing
(09:04)

Asana technique: Standing poses
(22:18)

Task – Video
Utthita Trikonasana

Task – Practice
7 minutes of yogic breathing

Philosophy: Understanding yoga
(27:55)

Anatomy: Introduction
(13:12)

Task – Post
Your insight

Asana practice: Hatha yoga
(58:15)

Task – Post
Reflection

Meditation: Body scan
(15:49)

Task – Post
What does yoga mean to you?

Bonus: Namaste
(05:22)

Unit 2

Sankalpa: Listening to your body
(02:49)

Meditation: Mindfulness
(13:04)

Task – Practice
Mindfulness in daily life

Asana technique: Standing & seated poses
(17:39)

Task – Video
Virabhadrasana B

Philosophy: Definition of yoga & eightfold path
(30:10)

Task – Post
YogaÅ›-citta-vr̀¥tti-nirodhaḥ

Anatomy: Breathing
(15:46)

Pranayama: Deepening the breath
(08:02)

Asana practice: Hatha yoga
(55:29)

Task – Post
Reflection

Task – Practice
Deepening the breath

Bonus: Mandala
(02:40)

Task – Task
Share your mandala!

Unit 3

Sankalpa: Balance
(03:07)

Anatomy: Spine
(20:52)

Task
How much do you sleep?

Asana technique: Balancing poses
(14:40)

Task – Video
Balancing pose

Pranayama: Nadi shodhana
(09:09)

Philosophy: Yama
(19:21)

Task – Post
Principles of yama

Task – Practice
Nadi shodhana

Asana practice: Hatha yoga
(58:55)

Task – Post
Reflection

Meditation: Non-reactivity
(14:20)

Bonus: The importance of sleep
(13:49)

Unit 4

Sankalpa: Accepting yourself
(05:05)

Meditation: Loving-kindness
(11:21)

Task – practice
Loving-kindness

Asana technique: Surya Namaskar A & B
(20:37)

Task – video
Surya Namaskar B

Philosophy: Niyama
(26:45)

Task – post
Post: Principles of niyama

Anatomy: Skeletal system
(20:51)

Quiz
Skeletal system

Asana practice: Vinyasa yoga
(01:00:47)

Task – post
Reflection

Pranayama: Antara kumbhaka
(15:23)

Bonus: Yogic diet
(11:39)

Task
Healthy diet

Unit 5

Sankalpa: Let go of the outcome
(03:57)

Anatomy: Joints
(16:15)

Asana technique: Core
(24:13)

Task – Video
Navasana

Meditation: Zen meditation
(18:26)

Pranayama: Bahya kumbhaka
(14:23)

Philosophy: Detachment
(23:28)

Task – Post
Klesha

Asana practice: Vinyasa yoga
(01:02:45)

Task – Post
Reflection

Task – Practice
Bahya kumbhaka

Bonus: Yoga in your busy lifestyle
(14:32)

Task
Your safety anchor

Unit 6

Sankalpa: Non-doing
(04:02)

Anatomy: Hip joint
(07:08)

Asana technique: Hip-opening asanas
(23:39)

Task – Video
Dragon pose / Swan pose

Philosophy: Yin yoga
(19:14)

Asana practice: Yin yoga 1
(01:00:42)

Pranayama: Anulom vilom
(10:29)

Asana practice: Yin yoga 2
(01:01:50)

Meditation: Gayatri mantra
(10:18)

Task – Post
Your experience of yin yoga

Bonus: Mudras
(12:32)

Unit 7

Sankalpa: Meditation in daily life
(04:22)

Meditation: Introduction
(01:44)

Task – Meditation
Mindful walking

Asana technique: Hamstring flexibility
(21:12)

Task – Video
Yin and hamstrings

Philosophy: Hatha Yoga Pradipika
(30:52)

Task – Post
Which idea did you find the most interesting?

Pranayama: Kapalabhati
(09:29)

Asana practice: Hatha yoga
(01:00:37)

Task – Post
Reflection

Anatomy: Muscles
(21:39)

Quiz
Muscles

Bonus: Body posture
(15:38)

Unit 8

Sankalpa: Attitude of gratitude
(04:11)

Task
Gratitude

Anatomy: Shoulder joint
(08:55)

Asana technique: Arm balances
(18:18)

Task – Video
Bakasana

Pranayama: Uddiyana kriya
(09:15)

Anatomy: Knee joint
(09:26)

Philosophy: Bhagavad Gita & four paths of yoga
(27:21)

Task – Post
Your path of yoga

Asana practice: Vinyasa yoga
(56:59)

Task – Post
Reflection

Meditation: Gratitude
(14:49)

Bonus: Introduction to chair yoga
(02:05)

Bonus: Chair yoga
(31:19)

Unit 9

Sankalpa: Being skillful in action
(04:34)

Philosophy: Ashtanga yoga
(17:26)

Asana technique: Preparation for Ashtanga yoga
(14:05)

Task – Video
Vinyasa

Task – Post
My inner fire

Pranayama: Ujjayi breath
(08:59)

Bonus: Agnisara kriya and Nauli
(12:02)

Anatomy: Muscles of lower limbs
(17:27)

Asana practice: Ashtanga Primary Series
(01:03:25)

Task – Post
Reflection

Meditation: Introduction
(03:11)

Meditation: Light visualization
(10:30)

Bonus: Ashtanga Primary Series with Pattabhi Jois

Unit 10

Sankalpa: Flip your perspective
(05:35)

Philosophy: Teachers
(19:13)

Task – Post
Your teacher

Asana technique: Backward extensions
(18:21)

Task – Video
Ustrasana

Pranayama: Pranava
(08:56)

Anatomy: Muscles of the upper limbs
(09:59)

Asana practice: Restorative yoga
(01:01:29)

Task – Post
Reflection

Philosophy: Chakras
(09:47)

Meditation: Introduction
(05:56)

Meditation: Osho Chakra Sounds
(19:49)

Bonus: Mantras
(10:26)

Unit 11

Sankalpa: Patience
(04:44)

Pranayama: Yogic breathing
(11:51)

Task
Yogic breathing in the morning

Asana technique: Inversions
(15:50)

Task – Video
Inversions

Philosophy: Kindness
(17:34)

Anatomy: Organs I & autonomic nervous system
(21:32)

Task – Post
Parasympathetic nervous system

Asana practice: Vinyasa yoga
(01:03:10)

Task – Post
Reflection

Meditation: Introduction
(03:34)

Meditation: Yoga Nidra
(37:00)

Bonus: Pancha kosha
(10:32)

Unit 12

Sankalpa: Have fun
(02:00)

Final task
Design your own yoga class

Asana technique: Binding
(11:15)

Pranayama: Udgita
(10:34)

Philosophy: Samadhi
(15:15)

Anatomy: Organs II & metabolism
(19:57)

Quiz
Organs II & metabolism

Asana practice: Vinyasa yoga
(57:13)

Meditation: Introduction
(02:29)

Meditation: Zen meditation
(18:30)

Thank you!
(01:32)

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