Basic Beginners Course – Class 1

Focus: Join Rod as he takes you through a step-by-step introduction to yoga. If you have never done yoga before, this is the best place to start. Experience what it feels like to open your chest. Learn how to balance on the soles of your feet. Start the process of getting stronger legs. In this class you are introduced to essential basic yoga techniques. Feel for yourself how yoga can stimulate the body and calm the mind.

Key Poses: tadasana, urdhva hastasana, trikonasana, virabhadrasana II, savasana.

Equipment: Mat, blanket

Duration: 45 mins

Level: Beginner

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  1. Karine W

    Thank you Rod for your efforts in sharing your practice and knowledge online. I am currently in training for Level 1 assessment and find your beginner classes well paced, instructive and also conveying the right amount of mental focus to reveal the depth of the Iyengar yoga to beginner students. One can’t help but wanting to continue the practice and explore more.

    Thanks again for sharing your gift. Karine

    • Di

      Thank you Karine. I hope you assessment goes well!

  2. Kevin N

    This was a great start. I am sweating from this beginners class and I felt a difference in the last pose. I’m just trying to figure out how to mark this one as complete as the button is greyed out.

    • Di

      Hi Kevin, glad you have made such a great start. If you are going directly to the website, the Mark as Complete button is active if you navigate through the courses, but is not active if you navigate through the weekly classes. If you are using the yogaselection app the weekly classes can be marked as complete.

  3. Siobhan S

    I started attending Iyengar yoga classes this year. ( In Ireland). I, due, to work commitments, haven’t been to classes for a while and will not be able to return until October so I’m hoping I can continue at home with you. I started today, and I found class 1 really good … back to basics and trying to do things properly. I surprised myself in how stiff I felt, only after 4 weeks of no yoga. I have arthritic issues and I know that I have to keep moving (which I do a lot of), but I also know that I have to keep up my yoga … it seems to be the only thing that keeps me loose. As I said, rather shocked that I felt so stiff. Looking forward to keeping up the practice. Thank you. You are so clear in your instructions.

    • Rod

      Hi Siobhan,

      Thanks for your comment. It is always interesting understanding more about people’s individual experiences and reasons for using the website. Really glad you have found the class helpful and I hope other classes likewise help to sustain your home practice. It is amazing how quickly the stiffness creeps in, isn’t it! Movement is so fundamental to good health and yoga is a great system for learning varied movements to keep you mobile and strong. Glad to have you practicing with Yoga Selection!

      Best wishes,


  4. Sahhil J

    Hi rod , first of all thank you so much for sharing your practice with us . Today I started practicsing the yoga with you in the basic beginner course , I have few questions to ask to you ;
    1, what could be the reason of immense pain sensation on my soles of the feet while doing tadasana and urdhva hastaasana.
    2, when I was doing down dog with wall support I was not able to grip my right thigh properly as compared to left thigh.
    3, when I spread my legs 4ft apart to do standing poses like trikonasana and others I am unable to press my little right ringer on the mat it keeps on lifting , what should I do for this .


    • Rod

      Hi Sahhil,

      Thanks for your comment. These are all great questions coming out of your practice.

      People are often surprised when they start yoga to discover that their feet are a source of strong sensation. This region of the body can become quite desensitised when we are regularly wearing shoes. The importance of this region is unmistakable when we attempt to learn yoga. When we start to pay more particular attention to the sensation of the feet in yoga poses we will inevitable discover asymmetry. This might be from one foot compared to the other, or from one region of the foot compared to another region. Paying attention to your feet and noticing the imbalances that you mention is a sign of progress in yoga. In time with sustained practice you will probably start to notice other features. Keep going!

      In terms of the severe pain that you mention… I would listen to this, and take this as a sign that something is not in balance. If anything in your practice is producing severe pain I would recommend that you take this as a cue to stop what you are doing. If you like you can email me and give me some more information about this, and I will see what I can do to help.

      You might be finding that noticing inbalances and asymmetry is the first step towards being able to bring about positive change.

      Please let me know how you get on. I’m glad that you are enjoying the classes.

      Best wishes,

  5. Marianne B

    So wonderful! More challenging than any other yoga I’ve tried… the challenge is in the details!! Thank you.

    • Rod

      You’re welcome Marianne. I absolutely agree – the challenge is in the details! It sounds like you are really engaging with the teaching. Thank you for your feedback.

  6. Elise H

    VERY helpful. I have practiced asana for some time, but the quality of instruction in this video makes me feel like a beginner again. Excellent work in the legs; postures held for just-right amount of time to work… but not so long that I’m fatigued. Thank you!

    • Rod

      You’re welcome Elise. It sounds like you really connected with the class. I’m glad to hear it challenged you. By the sound of it, it was just the right amount! Please feel free to keep in touch.

      • Paola C

        Hi Rod,

        I am not totally new to yoga, but really wanted to start from the beginning. From this first class I can tell how the left side of my body is more stiff and weak than the left.
        Question, shall I move on to the next class, or shall I repeat this a couple of times more?
        Also, do you suggest to have any days of break between classes, or it is ok to do one class every day?
        Thank you,

        • Di

          Hi Paola, the beauty of doing online yoga classes is that you can choose to practice the same class on as many occasions as you like, until you feel ready to move on. It is okay to do a class every day as long as you feel up to it. If you feel that your body needs a rest, then taking a day (or two) off is also okay.

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