Yoga For Beginners

Learn yoga basics with expert guidance in the Yoga For Beginners course. This course is a supplement to the rest of the Yoga Selection beginners program. Designed to help you consolidate what you have learned in the Basic Beginner and Beginner Extension courses, this course forms part of the most comprehensive and structured beginners yoga program available online. Build a stable base upon which you can continue to expand your yoga practice and benefit for years to come, without having to visit a yoga studio. Once you have completed the the entire beginners series, make a seamless transition to the Yoga Selection intermediate level classes.

Who is this course is for?

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

If this is you, start your Yoga Selection journey here!

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.

Whilst doing this course, you will feel your body work in a way it may never have done before. Afterwards you will notice a feeling of calm. This is part of the positive effect yoga has on your mind. Keep practicing and you will begin to notice yourself changing. You may start to notice feeling stronger, more flexible, more energetic and less stressed. Your concentration may be more sustained. Get ready to start feeling like a more balanced and healthy version of yourself!

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

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

Start your journey now with a free trial

Get unlimited access to all courses, weekly class videos, pose library, sequences, in-depth articles and more. Cancel anytime.

Course Progress

Yoga For Beginners - Class 1

Focus: Becoming aware of the way that you stand is a great starting point when you begin learning yoga. You may not realise that your feet turn out. You might lean forwards, or to one side. Your shoulders might push forwards. Your chest might collapse. Your spine might sink. This class will give you an insight into starting to see and feel your body as it really is. It then teaches you, step by step, how to realign and rebalance. It gives you the tools to strengthen the parts of your body that may need to be strengthened. It shows you how to bring elasticity to areas of the body that may have become inflexible. It will help you to feel more energetic and confident with how you hold your body. This first class in the Yoga For Beginners Course will get you up and practicing yoga. The benefits will soon begin to follow.

Key Poses: Tadasana, urdhva hastasana, trikonasana, Virabhadrasana II, vajarasana.

Equipment: Mat, blanket.

Level: Beginner

Duration: 55 min

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Yoga For Beginners - Class 2

Focus:This beginners course progresses with the gradual addition of new poses and the continuing consolidation of existing poses. In addition to introducing fundamental yoga concepts, the main objective of the poses at this stage is to strengthen your legs and improve mobility around your hips.This will help you to keep a more upright spine and open chest. The majority of poses in the course at this stage come from the standing pose group. These poses are both strengthening and corrective. Seated poses will start to also be introduced in the coming classes.

Key Poses: Urdhva baddhanguliyasana, parsvakonasana, prasarita padottanasana, dandasana.

Equipment: Mat, 2 blankets, 2 blocks .

Level: Beginner

Duration: 55 min

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Yoga For Beginners - Class 3

Focus: Your yoga practice starts to gain a more dynamic quality in this class as you learn the option of jumping into some of the standing poses. This can help to leave you feeling more energised and alert after your session. Some of the foundation poses from the first two classes such as trikonasana and virabhadrasana II are now explored with more of an emphasis on alignment and precision. Newer poses such as parsvottanasana are introduced in terms of simple points and basic shapes. Iyengar Yoga is an ongoing process of refinement. Your understanding gradually deepens as you continue to practice.

Key Poses: Parsvottanasana, dandasana.

Equipment: Mat, bolster, 2 blankets, 2 blocks, belt.

Level: Beginner

Duration: 55 min

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Yoga For Beginners - Class 4

Focus: In addition to consolidating poses learnt in the previous classes, Class 4 introduces the standing pose Virabhadrasana I. This pose will be great for strengthening your legs, but also for leaning about how to care for your spine. The precision and alignment in Iyengar Yoga has many therapeutic applications. Many poses can be adapted where necessary to make them more accessible to a greater range of bodies, personalities and ages. The restorative side of this yoga method is introduced towards the end of this class when you lie down with your legs elevated. Yoga can also be very effective in helping to reduce stress and anxiety.

Key Poses: Virabhadrasana I, simple cross leg twist, legs up the wall.

Equipment: Mat, 2 blankets, 2 blocks, belt.

Level: Beginner

Duration: 55 min

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Yoga For Beginners - Class 5

Focus: This class begins by introducing a pose that will be ideal to use at the start of each sequence. Whenever specific yoga equipment is used in the course, as is the case with this pose, alternatives are suggested for people who do not have access to props. Common objects from around the home will often work just as well in the beginning. Some great poses for improving shoulder mobility are introduced at this point. A version of the famous pose adho mukha svanasana (downward facing dog pose) is also included for the first time. This is an ideal pose for learning how to improve hamstring flexibility without putting strain on your spine. It will be a key pose to regularly practice, and will be further developed in coming classes. Seated poses are gradually being included more at this stage in the course. The kneeling seated pose virasana is introduced here. It can be helpful in terms of improving the overall health of your knees. A balanced Iyengar Yoga sequence at this level will include a range of poses from the standing, seated and restorative groups.

Key Poses: Adho mukha svanasana, garudasana and gomukhasana arm variations, virasana.

Equipment: Mat, chair, bolster, 2 blankets, 2 belts.

Level: Intermediate

Duration: 60 min

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  1. Kirsten M


    Similar question to those above. Could you please clarify the order in which these classes should proceed?


    1)Yoga For Beginners
    2)Basic Beginners I
    3)Basic Beginners II
    4)Beginner extension I
    5)Beginner extension II


    1) Basic Beginners I
    2)Basic Beginners II
    3)Beginner extension I
    4)Beginner extension II
    5)Yoga For Beginners

    1) Basic Beginners I (optional)
    2)Basic Beginners II (optional)
    3)Yoga For Beginners
    4)Beginner extension I
    5)Beginner extension II


  2. Victoria S

    Hi Rod,

    I did all the five Beginners classes. Loved them, I’ve done 15 years of Iyengar with excellent teachers both at the institute in Paris and New York, so I know the basics and more, For the past four years didn’t go to classes. So I’m a beginner again. I enjoy your precision and that you remind me of what i know already, for instance standing on four heels, etc.

    However I was most disappointed last night not to find Class 6 for beginners. And also I could not find instructions as how to navigate your site that would be as clear and informative as the instructions you use in class that are brilliant! So I don’t know how to proceed. Went to A Senior class. It was good, but the sound was not. And in the middle the video stopped and did odd things to my connection from Paris where I am. I would like to continue daily, mainly nightly practice, but I’m at a loss how to go from beginner to intermediate etc. I even have bolster, chair, belts, blanket at home and will move furniture to have a solid wall to use. I looked around globally for online classes. Yours I’ve found are definitely the best, I became a member for a month, would love to take an annual membership if I learn how to use your site. would appreciate how to proceed.


  3. Alison S

    Hi, can you recommend an alternate position for Dandasana with the blanket? I only feel this in my quads, not the hamstrings.

  4. Raju S

    Hi – I had signed up few minutes back. I have lower back issue at L5 S1 disk area. I am new to yoga. Can you please guide me to right videos?


    Hi, I have just joined the membership but before starting with the course, I want to understand that since I have knee issues and tight shoulders, which asanas should I avoid to prevent pain or aggravation? Thanks

  6. Jennifer B

    just a basic question, how do you mark a class as complete? my progress remains at 0% despite having done 2 classes

    • Rod

      Hi Jennifer,

      Thanks for your question. In order to mark classes compete, ensure you access the class page via a course page and then ensure that you watch the entire video and allow it to finish spontaneously at the end. The mark complete button will then become highlighted for you to click.

  7. Carol F

    having done Classes 1-5 Beginners, we moved on to Beginners extension course 1 and it was massively harder and poses there had not been explained. We loved 1-5 because of the detailed explanations about gradually building up for the poses.
    Where should we have gone?

    • Rod

      Thank you for your feedback Carol. Sorry to hear that you had that issue. You would probably benefit from doing Basic Beginner 1 and 2 and Beginner Extension 1 and 2. If there is anything that feels too hard or unclear then please feel free to get in touch for further assistance. rod@yogaselection.com

  8. Jyoti D

    Hello Rod

    I was big on lot of strength training, but now I want to shift completely to yoga. I finished Yoga for beginners, I really loved it. What should I do next, what do you recommend?


    • Jyoti D

      Oh sorry! this is already answered below I had not seen that earlier, I believe I need to start Beginner Extension I

      Thanks for the amazing work!!

  9. Martin O

    Hi. Just a quick question. Could you please clarify the sequence of the beginner courses? I started “Yoga for Beginners” today. it seems like this will be followed by “Beginner Extension Course I” and “Beginner Extension Course II”.

    However, I see that the Courses – Beginners section also includes a “Basic Beginner Course” and a “Basic Beginner Course II”. Should I ignore those (I have some experience of non-Iyengar and a decent grounding in kettlebell lifting and body weight work)?

    Grateful for any guidance on this (and congrats on the site – I really appreciated the detail in today’s class).

    • Katrina I

      Basic Beginners I & II are old versions of the course. The one you are doing is the newer one. I believe Rod has written elsewhere that you can continue straight to the extension courses after you finish Yoga for Beginners.

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