Beginner Extension Course I

Learn yoga basics with expert guidance in this introductory beginners yoga course. The Beginner Extension Course I is the third part of the four-part Yoga Selection online yoga for beginners program. Progress from beginner to intermediate in 18 video classes. The Yoga Selection beginners program is the most comprehensive and structured beginners program available online. It will help you to build a safe and solid foundation for your yoga practice. Once you complete the four-part beginner program you are then ready to progress to intermediate level classes.

The Beginner Extension Course I takes you through an introduction to inversions. There will also be a shift in the structure of the classes – with a focus on one particular group of poses in each individual class. You will commence with standing poses, then seated poses, backbends, and finally, restorative poses and breath awareness. This rotating approach ensures that you evenly cover the full spectrum of poses in a balanced way. This balanced approach to your practice will start to provide you with a corresponding feeling of balance in your body and mind.


Who is this course is for?

  • Individuals new to yoga
  • Those new to Iyengar yoga
  • Anyone needing to re-visit basic yoga principles

Ideally, complete Basic Beginner Course (parts I and II) prior to commencing this course. Beginner Extension Course I is designed to extend the knowledge you have gained from the Basic Beginner Courses and develop it through to the intermediate level.


How will learning yoga help me?
People try yoga for varying reasons. You might be looking for relief from back pain or some other discomfort. Perhaps you are interested in sport and want to improve your performance or minimise your injury risk. Maybe you need a tool to manage stress. These are all good reasons to give yoga a try.


What do I get from this course?

  • A comprehensive and structured introduction to yoga using the Iyengar method
  • Essential foundations and key principles clearly communicated to help you go further on your yoga journey
  • Step by step tracking of your progression through the course
  • Email reminders to help keep you motivated and on track
  • Email support from your teacher

By now you have had some yoga experience and will be feeling more consistently stronger, flexible and energetic. You might notice you are more able to relax. Your concentration, whilst practicing and in other settings, may be more sustained. There will be a building sense of confidence in your body awareness and control as you learn inverted poses. The rotating and balanced structure to your practice found in this course can start to provide a corresponding feeling of balance in your body and mind.

To find out more about learning Iyengar yoga online as a beginner, see our blog article.



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Course Progress

Beginner Extension Course I - Class 1

Focus: This class groups together all the standing poses from the Basic Beginner courses. As well as looking at some of these familiar poses in a new light, you are introduced to a new standing pose called Virabhadrasana III. In addition to being energizing, standing poses are strengthening and help to correct imbalances in the body. They are stabilizing poses that help you to feel grounded and anchored in your feet. The preparation poses for headstand and handstand are explored in more detail. Be ready to practice these poses more regularly in each class.
Key Poses: All standing poses from the Basic Beginners Course, Virabhadrasana III, preparation for headstand and full arm balance.
Equipment: Mat, 2 blankets, bolster, 2 blocks, belt
Level: Beginner Extension
Duration: 55 min
Start

Beginner Extension Course I - Class 2

Focus: Class 2 focuses primarily on seated poses. You will revise the seated poses from the previous course and then develop them into forward bends. During this class you will learn how to practice forward bends without putting strain on your spine. Various techniques and methods are demonstrated. These techniques will help you to adapt to more advanced poses when the time is right. Notice the inward focus that is required for these poses. Forward bends can help you to feel a sense of containment and inner calm. You might find that they help to reduce anxiety.
Key Poses: Dandasana, Paschimottanasana, Buddha Konasana, Janu Sirsasana, Triang Mukhaikapada Paschimottanasana.
Equipment: Mat, 2 blankets, bolster, 2 blocks, belt
Level: Beginner Extension
Duration: 55 min
Start

Beginner Extension Course I - Class 3

Focus: Backbends are introduced in class 3. These poses will be brand new if you are progressing from the Basic Beginner Courses. You will be working mainly with preparatory poses, often referred to as “baby backbends”. These poses teach you the fundamental techniques required for backbends. They help to strengthen the muscles around the spine and bring some elasticity to the upper back. You have already been working with some backbend techniques in several of the standing poses from previous classes. These poses are also included in this tutorial to help you make the link between what is new and what is familiar. Backbends are often popular with yoga practitioners due to the energizing and stimulating effect they have on the body and nervous system. They can assist in relieving low energy and depression.
Key Poses: Salabhasana, Chatushpadasana, Ustrasana
Equipment: Mat, 2 blankets, bolster, 2 blocks, belt.
Level: Beginner Extension
Duration: 55 min
Start

Beginner Extension Course I - Class 4

Focus: Miscellaneous poses with a focus on hip and shoulder opening are explored in class 4. “Miscellaneous” is a category used to denote poses which don’t easily fit in to the other categories previously described. Categorising classes in this way helps to ensure that no poses or areas of the body are overlooked. Thus helping to promote balance. There is then a section on restorative poses.  From this point onwards they will become regular additions to the constantly growing range of poses and sequences. Restorative poses are rejuvenating, and hence are helpful to practice when you are feeling low in energy or unwell. They are also great poses for helping you to become more aware of your breath. Thus they are often used in sequences where you are moving towards Pranayama. Pranayama is an aspect of yoga more directly concerned with the breath. You will start to look at this more in detail in future classes.
Key Poses: Viparita Karani, Setu Bandha Sarvangasana, Savasana.
Equipment: Mat, 2 blankets, bolster, 2 blocks, belt.
Level: Beginner Extension
Duration: 55 min
Start

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