Beginner Extension Course I

Learn yoga basics with expert guidance in this introductory beginners yoga course. The Beginner Extension Course is the third part of the four-part Yoga Selection online beginners program. Progress from beginner to intermediate in 18 classes. Build a  safe and solid foundation for your yoga practice. Build upon your foundation as you then move to doing the intermediate classes on the Weekly Classes page.
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The Beginner Extension Courses are designed to extend the knowledge you have gained from the Basic Beginner Courses and develop it through to the intermediate level. After completing these courses you will be ready to join in with the weekly intermediate classes.

Instead of doing a combination of different poses in each class, you will now start to focus on one particular group of poses in each individual class. Begin with standing poses, then cover all of the seated poses. Next, take your first look at backbends. Finally, concentrate on restorative poses and breath awareness. This rotating approach ensures that you evenly cover the full spectrum of poses in a balanced way.

You will also be starting to devote more time to inversions. Alternative poses or modified versions of these poses will be provided and you can take advantage of these whenever you need to.

Class 1
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.

Class 2
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.

Class 3
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.

Class 4
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.