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Yoga Videos For Beginners

Yoga For Beginners Online

Though we offer classes in person, some people may feel more comfortable doing their yoga at home. We have a series of yoga videos for beginners.

We also have a lot of helpful content to help people new to yoga understand key yoga sequences. We also created pages showing images of poses for beginners to help you understand the yoga stretches before trying them out before, during or after the yoga videos.

Online Yoga Classes

Our Yoga for Beginners online videos is a great way to start yoga classes in the comfort of your home. YogaTonic UK have created a selection of options for your yoga practice at home:

Beginners yoga package

Purchase a one-off beginners yoga package

£19.99

Our beginners yoga course includes

  • 21 vinyasa flow yoga classes comprised of:
    • 9 video tutorials
    • 3 x 30 minute videos
    • 3 x 45 minute videos
    • 6 x 60 minute videos
  • Many short tutorials teaching yoga breathing techniques, terminology and popular yoga poses for beginners
  • Helpful yoga pose guide to help remember the best yoga stretches
  • Unlimited access to all the classes included
  • Classes vary from 5 minutes to 60 minutes

Vinyasa flow yoga pose – Chaturanga

This short video provides some tips to think about when you are doing Chaturanga.

As part of the yoga for beginners videos we have provided a selection of short videos breaking key poses down, whilst also offering a collection of photo’s to outline key aspects of a wider number of yoga stretches.

Throughout our yoga for beginners videos we offer various modifications that maybe particularly helpful for you. For exmaple, in chaturanga , you may want to bend your knees, placing on the floor to reduce weight on your shoulders and upper body.

In other positions, we may offer modifications suggesting slight adjustments to the positioning of your left foot or to keep your leg straight. 

The aim, throughout, is to offer insights into each pose, so you can feel confident that you are doing them correctly and safely.

Many people start yoga later in life because their physio recommended them to improve core strength and improve flexibility. But some may see those Instagram pics of beautiful bendy women and feel daunted.

In previous years, yoga teachers have been quite stringent on adjusting people into poses that might not be suitable for everyone’s body. There is no wrong way to do a yoga pose. Teachers should ensure that people move in and out of yoga stretches safely. Keeping pressure off the knees and lower back is paramount, as we don’t want anyone to get injured.

Yoga Classes for Beginners

Most yoga classes state they are “suitable for all levels” which means that beginners are free to join. This also means that the teacher should offer different “modification” to a yoga pose. For example, for yoga balance poses like Tree pose, there could be 3 modifications with the gentlest being to place foot near ankle, then foot below knee and hardest being foot on inner thigh.

In vinyasa flow yoga, poses are linked together in flowing sequences, the most popular being the Sun Salutation (Surya Namaskar) sequence. Even seeing names in Sanskrit, the ancient Indian language in which the poses are based on, can bamboozle someone new to yoga. Personally, I think Sanskrit is great for yoga teachers to understand because the naming is used all over the world. So, in essence, we could go on holiday and teach yoga anywhere without knowing the native language 🙂

Examples of sun salutation modifications would be to skip some of the harder parts and step directly into Downward Facing Dog pose, skipping 3 harder poses, such as plank, thereby adapting the sequence by providing yoga poses for beginners. Some classes can move quickly and knowing that there is an option to skip a few poses is beneficial.

man doing beginner yoga pose

I love trying new things but the first few times can feel quite uncomfortable, as I tend to feel like the ONLY new person. In our yoga classes, we often have new people join so we have been conscious to provide sequences that are appropriate for beginners. Some people may look experienced but only have come to a handful of classes. Yoga is great for seeing quick results. It only takes a few classes to feel progression.

Monthly subscription packages

Videos membership

Get access to unlimited videos (over 300 videos!)

£10 per month

Premium membership

Live streaming classes plus unlimited videos

£25 per month

Specialist Packages

These yoga packages can be purchased as a one off purchase, giving unlimited access to the classes. To find out more click on the links below.

Yoga Poses for Beginners

Yoga pose guide for beginners: Sun salutations

Sun Salutation A

Sun Salutations are a great way to warm the body up. Or it’s a good habit to get into if you only have 5 minutes to practice yoga. If you can memorise this sequence, it’s great to wake you up in the morning. Do this sequence 3 – 5 times.

Don’t worry too much about when to inhale and exhale. Just try to breathe with every pose. Once you get the hang of it, try this sequence mindfully by mainly focusing on each breath.

One key tip is: If you want a gentler variation of this pose, you can avoid the plank by stepping directly into Downward Dog and holding. Or step into Downward Dog in come into Childs pose, and waiting for others to do meet you back in Downward Dog.

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Mountain pose (Tadasana)

  • Full breath inhale/exhale
  • Engage feet, legs, spine grows upward
  • Tighten abdomen (Uddiana bandha)
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Upward hands (Urdhva Hastasana)

  • Inhale
  • Lift arms over head
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Forward fold (Uttanasana)

  • Exhale
  • Bend knees when folding
  • Release head downward

 

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Half forward fold (Ardha Uttanasana)

  • Inhale to lift half way
  • Hands on shins or fingertips on floor
  • Look forward
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Transition to Plank

  • Hold breath when stepping back
  • Step one leg at a time to back of mat
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Plank (Plankasana)

  • In a fast sequence, breath is still held before going to low plank
  • If holding, do a full breath
  • Tighten abdomen, push heels away, push mat away
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Transition to Low Plank (Chaturanga)

  • Exhale
  • Elbows hug ribcage
  • Careful not to dip the bottom, straining lower back. Try on knees (see below)
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Upward Facing Dog (Urdvha Mukha Savasana)

  • Inhale
  • Lift chest forward and upwards, straighten arms
  • If lower back issues, try Cobra (see below)
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Downward Facing Dog (Adha Mukha Savasana)

  • Exhale
  • Press entire palm to mat
  • Lift tailbone high
  • Bend knees if needed
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Transition forward

  • Inhale coming directly into half fold
  • Lift knee high to step forward
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Half forward fold (Ardha Uttanasana)

  • Finishing the inhale from stepping forward
  • Hands on shins but not too much pressure
  • Look forward, back flattens
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Forward fold (Uttanasana)

  • Exhale
  • Bend knees, hands contact with floor
  • Release neck, head downward
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Upward hands (Urdhva Hastasana)

  • Inhale
  • Lift hands upward
  • Arms can lift forward or outward
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Mountain pose (Tadasana)

  • Exhale
  • Arms come back to sides
  • Pause to reflect on how your body feels

Sun Salutation A – pose modifications

For some of the poses, mainly plank, low plank and upward dog, there are modifications that can help you feel more comfortable with the poses.

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Plank (Plankasana) – modified on knees

Many people find plank to low plank (Caturanga) difficult. Sometimes people dip the bottom downwards and flop on the floor, which can potentially hurt the lower back.

Modifying the pose is better than risking your lower back health. Full plank to low plank can come later. Just be patient.

For plank, allow the knees to drop to the ground. Place the tops of the feet on the ground. Lengthen spine. Tighten abdomen. Try to keep the bottom lifted slightly.

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Transition to Low Plank (Chaturanga) – on knees

For low plank, bring elbows inward to the body. This will help support you when you lower down. 

Try to hover over the ground a little. If it feels difficult, just lower all the way to the ground gently.

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Cobra (Bhujangasana)

Rather than Upward Dog, try Cobra instead. If you Google “Cobra pose”, it often looks like Upward Dog. But it doesn’t need to.

Cobra pose is actually better for building your lower back muscles. You will want to lift up to the point that your lower back feels engaged.

  • Start off with the front of your body on the ground.
  • Before lifting upward, try to extend the spine by reaching your head forward.
  • You can still use the hands to support you, but it is not a push up. You will be using the lower back muscles to lift your chest.

If doing Cobra in a Sun Salutation, lift with your inhale.

If you are doing Cobra on it’s own, hold for 3-5 breaths. Inhale to lift, exhale to hold, lifting up a little bit more each time.

Sun Salutation A (Surya Namaskar A) Video

Sun Salutation A video

12 minute video to walk you through step by step

If you would like to see the Sun Salutations video, this will piece it all together.

The first round is done silently, and the other rounds describe each pose, with key tips to give you a better experience. Also there is a round that focuses purely on the breathing. With repetition, it will become easier to remember. 

We hope this helps!