Embark on a transformative journey with me as we delve into the serene world of yoga—a timeless practice that not only nurtures the body but also soothes the mind and soul. I’m thrilled to share this rejuvenating experience with you, and as a newcomer to the world of yoga, I’ll be right alongside you, exploring the Beginners Course together.
In this installment of the Health Haven Series, we are delving into the ancient wisdom distilled in the renowned book, “Light on Yoga.” This timeless guide, authored by the legendary B.K.S. Iyengar, is a beacon for those seeking harmony in their physical, mental, and spiritual well-being. The Beginners Course extracted from this masterpiece serves as a gentle introduction, paving the way for a holistic approach to health and vitality.
As we embark on this yoga journey together, my aim is not only to share the practice but to create a supportive community where we can exchange insights, experiences, and encouragement. Whether you’re a seasoned yogi or a complete novice, the Zen Zone in the Health Haven Series is designed to meet you where you are, fostering growth and wellness at every step.
Let’s unravel the transformative power of yoga, one pose at a time. Get ready to embark on this exciting adventure, and together, let’s discover the profound benefits that yoga can bring to our lives.
Free Yoga Beginners Course
Week 1 & 2 – Yoga Course
| Asana (Non-English Name) | Asana (English Name) | Time Spent | Difficulty (1 to 60) |
|---|---|---|---|
| Tadasana | Mountain Pose | 30 seconds | 1 |
| Vrksasana | Tree Pose | 30 seconds | 1 |
| Utthita Trikonasana | Extended Triangle Pose | 30 seconds | 3 |
| Utthita Parsvakonasana | Extended Side Angle Pose | 30 seconds | 4 |
| Virabhadrasana I | Warrior I | 30 seconds | 3 |
| Virabhadrasana II | Warrior II | 30 seconds | 1 |
| Parsvottanasana | Pyramid Pose | 30 seconds | 6 |
| Salamba Sarvangasana I | Supported Shoulderstand I | 30 seconds | 2 |
| Halasana | Plow Pose | 30 seconds | 4 |
| Savasana | Corpse Pose | 30 seconds | 1 |
Week 3 & 4 – Yoga Course
| Asana (Non-English Name) | Asana (English Name) | Time Spent | Difficulty (1 to 60) |
|---|---|---|---|
| Utthita Trikonasana | Extended Triangle Pose | 40 seconds | 3 |
| Utthita Parsvakonasana | Extended Side Angle Pose | 40 seconds | 4 |
| Virabhadrasana I | Warrior I | 40 seconds | 3 |
| Virabhadrasana II | Warrior II | 40 seconds | 1 |
| Parivrtta Trikonasana | Revolved Triangle Pose | 40 seconds | 5 |
| Parsvottanasana | Pyramid Pose | 40 seconds | 1 |
| Prasarita Padottanasana I | Wide-Legged Forward Bend I | 40 seconds | 4 |
| Salamba Sarvangasana I | Supported Shoulderstand I | 40 seconds | 2 |
| Halasana | Plow Pose | 40 seconds | 4 |
| Savasana | Corpse Pose | 40 seconds | 1 |
Week 5 & 6 – Yoga Course
| Asana (Non-English Name) | Asana (English Name) | Time Spent | Difficulty (1 to 60) |
|---|---|---|---|
| Utthita Trikonasana | Extended Triangle Pose | 50 seconds | 3 |
| Utthita Parsvakonasana | Extended Side Angle Pose | 50 seconds | 4 |
| Virabhadrasana I | Warrior I | 50 seconds | 3 |
| Virabhadrasana II | Warrior II | 50 seconds | 1 |
| Parivrtta Trikonasana | Revolved Triangle Pose | 50 seconds | 5 |
| Parsvottanasana | Pyramid Pose | 50 seconds | 1 |
| Prasarita Padottanasana I | Wide-Legged Forward Bend I | 50 seconds | 4 |
| Urdhva Prasarita Padasana | Upright Wide-Legged Pose | 50 seconds | 1 |
| Paripurna Navasana | Boat Pose | 50 seconds | 2 |
| Ardha Navasana | Half Boat Pose | 50 seconds | 2 |
| Salamba Sarvangasana I | Supported Shoulderstand I | 50 seconds | 2 |
| Halasana | Plow Pose | 50 seconds | 4 |
| Ujjayi Pranayama for 5 minutes in Savasana | Corpse Pose | 5 Minutes | 1 |
Week 7 – Yoga Course
| Asana (Non-English Name) | Asana (English Name) | Time Spent | Difficulty (1 to 60) |
|---|---|---|---|
| Utthita Trikonasana | Extended Triangle Pose | 50 seconds | 3 |
| Utthita Parsvakonasana | Extended Side Angle Pose | 50 seconds | 4 |
| Virabhadrasana I | Warrior I | 50 seconds | 3 |
| Virabhadrasana II | Warrior II | 50 seconds | 1 |
| Parivrtta Trikonasana | Revolved Triangle Pose | 50 seconds | 5 |
| Parsvottanasana | Pyramid Pose | 50 seconds | 1 |
| Prasarita Padottanasana I | Wide-Legged Forward Bend I | 50 seconds | 4 |
| Urdhva Prasarita Padasana | Upright Wide-Legged Pose | 50 seconds | 1 |
| Paripurna Navasana | Boat Pose | 50 seconds | 2 |
| Ardha Navasana | Half Boat Pose | 50 seconds | 2 |
| Salamba Sarvangasana I | Supported Shoulderstand I | 50 seconds | 2 |
| Halasana | Plow Pose | 50 seconds | 4 |
| Ujjayi Pranayama for 5 minutes in Savasana | Corpse Pose | 5 Minutes | 1 |
Week 8 – Yoga Course
| Asana (Non-English Name) | Asana (English Name) | Time Spent | Difficulty (1 to 60) |
|---|---|---|---|
| Utthita Trikonasana | Extended Triangle Pose | 60 seconds | 3 |
| Utthita Parsvakonasana | Extended Side Angle Pose | 60 seconds | 4 |
| Virabhadrasana I | Warrior I | 60 seconds | 3 |
| Virabhadrasana II | Warrior II | 60 seconds | 1 |
| Virabhadrasana III | Warrior III | 60 seconds | 5 |
| Ardha Chandrasana | Half Moon Pose | 60 seconds | 5 |
| Parivrtta Trikonasana | Revolved Triangle Pose | 60 seconds | 5 |
| Parsvottanasana | Pyramid Pose | 60 seconds | 6 |
| Prasarita Padottanasana I | Wide-Legged Forward Bend I | 60 seconds | 4 |
| Prasarita Padottanasana II | Wide-Legged Forward Bend II | 60 seconds | 4 |
| Urdhva Prasarita Padasana | Upright Wide-Legged Pose | 60 seconds | 1 |
| Paripurna Navasana | Boat Pose | 60 seconds | 2 |
| Ardha Navasana | Half Boat Pose | 60 seconds | 2 |
| Salamba Sarvangasana | Supported Shoulderstand | 60 seconds | 2 |
| Halasana | Plow Pose | 60 seconds | 4 |
| Ujjayi Pranayama for 5 minutes in Savasana | Corpse Pose | 5 minutes | 1 |
Week 9 & 10 – Yoga Course
| Asana (Non-English Name) | Asana (English Name) | Time Spent | Difficulty (1 to 60) |
|---|---|---|---|
| Utthita Trikonasana | Extended Triangle Pose | 60 seconds | 3 |
| Utthita Parsvakonasana | Extended Side Angle Pose | 60 seconds | 4 |
| Virabhadrasana I | Warrior I | 60 seconds | 3 |
| Virabhadrasana II | Warrior II | 60 seconds | 1 |
| Virabhadrasana III | Warrior III | 60 seconds | 5 |
| Ardha Chandrasana | Half Moon Pose | 60 seconds | 5 |
| Parivrtta Trikonasana | Revolved Triangle Pose | 60 seconds | 5 |
| Parivrtta Parsvakonasana | Revolved Side Angle Pose | 60 seconds | 8 |
| Parsvottanasana | Pyramid Pose | 60 seconds | 6 |
| Prasarita Padottanasana I | Wide-Legged Forward Bend I | 60 seconds | 4 |
| Prasarita Padottanasana II | Wide-Legged Forward Bend II | 60 seconds | 4 |
| Parighasana | Gate Pose | 60 seconds | 4 |
| Urdhva Prasarita Padasana | Upward Extended Feet Pose | 60 seconds | 1 |
| Paripoorna Navasana | Boat Pose | 60 seconds | 2 |
| Ardha Navasana | Half Boat Pose | 60 seconds | 2 |
| Salamba Sarvangasana I | Supported Shoulderstand I | 60 seconds | 2 |
| Halasana | Plow Pose | 60 seconds | 4 |
| Karnapidasana | Ear Pressure Pose | 60 seconds | 1 |
| EkaPada Sarvangasana | One Leg Shoulder Stand | 60 seconds | 5 |
| Jathara Parivartanasana | Belly Twist Pose | 60 seconds | 5 |
| Ujjayl Pranayama with inhalation retention for five minutes in Savasana | Corpse Pose | 5 minutes | 1 |
Week 11 & 12 – Yoga Course
| Asana (Non-English Name) | Asana (English Name) | Time Spent | Difficulty (1 to 60) |
|---|---|---|---|
| Utthita Trikonasana | Extended Triangle Pose | 60 seconds | 3 |
| Parivrtta Trikonasana | Revolved Triangle Pose | 60 seconds | 5 |
| Utthita Parsvakotasana | Extended Side Angle Pose | 60 seconds | 4 |
| Parivrtta Parsvakonasana | Revolved Side Angle Pose | 60 seconds | 8 |
| Virabhadrasana I | Warrior I | 60 seconds | 3 |
| Virabhadrasana II | Warrior II | 60 seconds | 1 |
| Virabhadrasana III | Warrior III | 60 seconds | 5 |
| Ardha Chandrasana | Half Moon Pose | 60 seconds | 5 |
| Parsvottanasana | Pyramid Pose | 60 seconds | 6 |
| Prasarita Padottanasana I | Wide-Legged Forward Bend I | 60 seconds | 4 |
| Prasarita Padottanasana II | Wide-Legged Forward Bend II | 60 seconds | 4 |
| Padangusthasana | Big Toe Pose | 60 seconds | 3 |
| Padahastasana | Standing Forward Bend | 60 seconds | 6 |
| Uttanasana | Standing Forward Bend | 60 seconds | 8 |
| Parighasana | Gate Pose | 60 seconds | 4 |
| Urdhva Prasarita Padasana | Upward Extended Feet Pose | 60 seconds | 1 |
| Paripoorna Navasana | Boat Pose | 60 seconds | 2 |
| Ardha Navasana | Half Boat Pose | 60 seconds | 2 |
| Salamba Sarvangasana I | Supported Shoulderstand I | 60 seconds | 2 |
| Halasana | Plow Pose | 60 seconds | 4 |
| Karnapidasana | Ear Pressure Pose | 60 seconds | 1 |
| Ekapada Sarvangasana | One Leg Shoulder Stand | 60 seconds | 5 |
| Jathara Parivartanasana | Belly Twist Pose | 60 seconds | 5 |
| Ujjay’i Pranayama with inhalation retention in Savasana | Corpse Pose | 5 minutes | 1 |
Week 13
In the thirteenth week of your yoga journey, it is recommended to persist in practicing the established program from weeks 11 to 12 while seamlessly incorporating asanas that you have learned but wish to refine further.
Embrace the opportunity to deepen your understanding and proficiency in these poses. The key emphasis should be on mastery and confidence. It is advisable to refrain from progressing to new asanas until you feel a strong sense of assurance in executing the ones you have learned thus far.
This patient and focused approach allows for a solid foundation, ensuring that you not only learn the poses but internalize them, fostering a sense of connection between mind, body, and breath. Remember, the journey of yoga is personal and iterative, and dedicating time to perfect the intricacies of each asana enhances both the physical and mental benefits of your practice.
Week 14 & 15 – Yoga Course
| Asana (Non-English Name) | Asana (English Name) | Time Spent | Difficulty (1 to 60) |
|---|---|---|---|
| Salamba Sirasana I | Supported Headstand I | 30 seconds | 4 |
| Utthita Trikotasana | Extended Triangle Pose | 60 seconds | 3 |
| Utthita Parsvakotasana | Extended Side Angle Pose | 60 seconds | 4 |
| Virabhadrasana I | Warrior I | 60 seconds | 3 |
| Virabhadrasana II | Warrior II | 60 seconds | 1 |
| Virabhadrasana III | Warrior III | 60 seconds | 5 |
| Ardha Chandrasana | Half Moon Pose | 60 seconds | 5 |
| Parsvottanasana | Pyramid Pose | 60 seconds | 6 |
| Prasarita Padottanasana I | Wide-Legged Forward Bend I | 60 seconds | 4 |
| Prasarita Padottanasana II | Wide-Legged Forward Bend II | 60 seconds | 4 |
| Padangusthasana | Big Toe Pose | 60 seconds | 3 |
| Padahastasana | Standing Forward Bend | 60 seconds | 6 |
| Uttanasana | Standing Forward Fold | 60 seconds | 8 |
| Parighasana | Gate Pose | 60 seconds | 4 |
| Salabhasana or Makarasana | Locust Pose or Crocodile Pose | 60 seconds | 1 or 3 |
| Dhanurasana | Bow Pose | 60 seconds | 4 |
| Bhujangasana I | Cobra Pose | 60 seconds | 1 |
| Urdhva Prasarita Padasana | Upward Extended Feet Pose | 60 seconds | 1 |
| Paripoorna Navasana | Boat Pose | 60 seconds | 2 |
| Ardha Navasana | Half Boat Pose | 60 seconds | 2 |
| Salamba Sarvangasana I | Supported Shoulderstand I | 60 seconds | 2 |
| Halasana | Plow Pose | 60 seconds | 4 |
| Karnapidasana | Ear Pressure Pose | 60 seconds | 1 |
| Ekapada Sarvangasana | One-Legged Shoulderstand | 60 seconds | 5 |
| Jathara Parivartanasana | Belly Twist Pose | 60 seconds | 5 |
| Ujjayi Pranayama with inhalation retention in Savasana | Ujjayi Breath with breath retention in Corpse Pose | 5 minutes | 1 |
Week 16 & 17 – Yoga Course
| Asana (Non-English Name) | Asana (English Name) | Time Spent | Difficulty (1 to 60) |
|---|---|---|---|
| Salamba Sirasana I | Supported Headstand I | 60 seconds | 4 |
| Utthita Trikotasana | Extended Triangle Pose | 60 seconds | 3 |
| Utthita Parsvakotasana | Extended Side Angle Pose | 60 seconds | 4 |
| Virabhadrasana I, II & III | Warrior I, II, III | 60 seconds | 3,1,5 |
| Ardha Chandrasana | Half Moon Pose | 60 seconds | 5 |
| Parsvottanasana | Pyramid Pose | 60 seconds | 6 |
| Prasarita Padottanasana I & II | Wide-Legged Forward Bend I, II | 60 seconds | 4 |
| Padangusthasana | Big Toe Pose | 60 seconds | 3 |
| Padahastasana | Standing Forward Bend | 60 seconds | 6 |
| Uttanasana | Standing Forward Fold | 60 seconds | 8 |
| Urdhva Prasarita Ekapadasana | Standing Splits | 60 seconds | 6 |
| Utkatasana | Chair Pose | 60 seconds | 2 |
| Parighasana | Gate Pose | 60 seconds | 4 |
| Ustrasana | Camel Pose | 60 seconds | 3 |
| Salabhasana or Makarasana | Locust Pose or Crocodile Pose | 60 seconds | 1 or 3 |
| Dhanurasana | Bow Pose | 60 seconds | 4 |
| Chaturanga Dandasana | Four-Limbed Staff Pose | 60 seconds | 1 |
| Bhujangasana I | Cobra Pose | 60 seconds | 1 |
| Urdhva Mukha Svanasana | Upward-Facing Dog Pose | 60 seconds | 1 |
| Adho Mukha Svanasana | Downward-Facing Dog Pose | 60 seconds | 5 |
| Virasana | Hero Pose | 60 seconds | 1 |
| Salamba Sarvangasana I | Supported Shoulderstand I | 60 seconds | 2 |
| Halasana | Plow Pose | 60 seconds | 4 |
| Karnapidasana | Ear Pressure Pose | 60 seconds | 1 |
| Supta Konasana | Reclining Bound Angle Pose | 60 seconds | 2 |
| Parsva Halasana | Revolved Plow Pose | 60 seconds | 4 |
| Ekapada Sarvangasana | One-Legged Shoulderstand | 60 seconds | 5 |
| Parsvaika Pada Sarvangasana | One-Legged Bridge Pose | 60 seconds | 6 |
| Jathara Parivartanasana | Belly Twist Pose | 60 seconds | 5 |
| Urdhva Prasarita Padasana | Upward Extended Feet Pose | 60 seconds | 1 |
| Paripoorna Navasana | Boat Pose | 60 seconds | 2 |
| Ardha Navasana | Half Boat Pose | 60 seconds | 2 |
| Mahamudra | Great Seal Pose | 60 seconds | 5 |
| Janusirsasana | Head-to-Knee Forward Bend | 60 seconds | 5 |
| Paschimottanasana | Seated Forward Bend | 60 seconds | 6 |
| Poorvottanasana | Upward Plank Pose | 60 seconds | 1 |
| Savasana | Corpse Pose | 60 seconds | 1 |
| Siddhasana | Perfect Pose | 5 minutes | 1 |
Week 18
In week 18, it is recommended that if you feel comfortable and confident with the standing asanas, you have the option to reduce their frequency to alternate days or twice a week. This adjustment allows you to focus more on the non-standing asanas, which can be continued daily. The key is to listen to your body and tailor your practice to your level of comfort and readiness.
Consistency in your yoga practice is important, so maintaining a regular routine with the non-standing asanas will contribute to your overall progress and well-being. Always prioritise mindfulness and alignment in your practice, ensuring that each asana is performed with awareness and in harmony with your body.
Week 19 to 21 – Yoga Course
| Asana (Non-English Name) | Asana (English Name) | Time Spent | Difficulty (1 to 60) |
|---|---|---|---|
| Salamba Sirsasana I | Supported Headstand I | 60 seconds | 4 |
| Parsva Sirsasana | Side Headstand | 60 seconds | 8 |
| Ekapada Sirsasana | One-Legged Headstand | 60 seconds | 11 |
| Salamba Sarvangasana I | Supported Shoulderstand I | 60 seconds | 2 |
| Salamba Sarvangasana II | Supported Shoulderstand II | 60 seconds | 3 |
| Niralamba Sarvangasana I | Unsupported Shoulderstand I | 60 seconds | 3 |
| Niralamba Sarvangasana II | Unsupported Shoulderstand II | 60 seconds | 4 |
| Halasana | Plow Pose | 60 seconds | 4 |
| Karnapidasana | Ear Pressure Pose | 60 seconds | 1 |
| Supta Konasana | Reclining Angle Pose | 60 seconds | 2 |
| Parsva Halasana | Side Plow Pose | 60 seconds | 4 |
| Ekapada Sarvangasana | One-Legged Shoulderstand | 60 seconds | 5 |
| Parsvaika Pada Sarvangasana | One-Legged Bridge Pose | 60 seconds | 6 |
| Urdhva Prasarita Padasana | Upward Extended Feet Pose | 60 seconds | 1 |
| Jathara Parivartanasana | Belly Twist Pose | 60 seconds | 5 |
| Chakrasana | Wheel Pose | 60 seconds | 4 |
| Paripoorna Navasana | Boat Pose | 60 seconds | 2 |
| Ardha Navasana | Half Boat Pose | 60 seconds | 2 |
| Utkatasana | Chair Pose | 60 seconds | 2 |
| Ustrasana | Camel Pose | 60 seconds | 3 |
| Virasana | Hero Pose | 60 seconds | 1 |
| Salabhasana | Locust Pose | 60 seconds | 1 |
| Dhanurasana | Bow Pose | 60 seconds | 4 |
| Chaturanga Dandasana | Four-Limbed Staff Pose | 60 seconds | 1 |
| Bhujangasana I | Cobra Pose I | 60 seconds | 1 |
| Urdhva Mukha Svanasana | Upward-Facing Dog Pose | 60 seconds | 1 |
| Adho Mukha Svanasana | Downward-Facing Dog Pose | 60 seconds | 5 |
| Mahamudra | Great Seal | 60 seconds | 5 |
| Janusirsasana | Head-to-Knee Forward Bend | 60 seconds | 5 |
| Triangmukhaikapada Paschimottanasana | Three-Limbed Forward Bend (on one leg) | 60 seconds | 5 |
| Ardha Baddha Padma Paschimottanasana | Half Bound Lotus Forward Bend | 60 seconds | 8 |
| Marichyasana I & II | Pose Dedicated to the Sage Marichi I & II | 60 seconds | 5,6 |
| Ubhaya Padangusthasana | Both Big Toe Pose | 60 seconds | 3 |
| Urdhva Mukha Paschimottanasana I | Upward-Facing Forward Bend (on one leg) | 60 seconds | 10 |
| Paschimottanasana | Seated Forward Bend | 60 seconds | 6 |
| Poorvottanasana | Upward Plank Pose | 60 seconds | 1 |
| Bharadwajasana I & II | Bharadwaja’s Pose I & II | 60 seconds | 1,2 |
| Malasana II | Garland Pose II | 60 seconds | 2 |
| Baddha Konasana | Bound Angle Pose | 60 seconds | 3 |
| Savasana | Corpse Pose | 60 seconds | 1 |
| Ujjayi Pranayama (without Kumbhaka or retention) in Siddhasana | Victorious Breath (without breath retention) in Accomplished Pose | 60 seconds | 1 |
Week 22 to 25 – Yoga Course
| Asana (Non-English Name) | Asana (English Name) | Time Spent | Difficulty (1 to 60) |
|---|---|---|---|
| Salamba Sirsasana I | Supported Headstand I | 60 seconds | 4 |
| Parsva Sirsasana | Side Headstand | 60 seconds | 8 |
| Ekapada Sirsasana | One-Legged Headstand | 60 seconds | 11 |
| Salamba Sarvangasana I | Supported Shoulderstand I | 60 seconds | 2 |
| Salamba Sarvangasana II | Supported Shoulderstand II | 60 seconds | 3 |
| Niralamba Sarvangasana I | Unsupported Shoulderstand I | 60 seconds | 3 |
| Niralamba Sarvangasana II | Unsupported Shoulderstand II | 60 seconds | 4 |
| Halasana | Plow Pose | 60 seconds | 4 |
| Karnapidasana | Ear Pressure Pose | 60 seconds | 1 |
| Supta Konasana | Reclining Angle Pose | 60 seconds | 2 |
| Parsva Halasana | Side Plow Pose | 60 seconds | 4 |
| Ekapada Sarvangasana | One-Legged Shoulderstand | 60 seconds | 5 |
| Parivrttaikapada Sarvangasana | Revolved One-Legged Shoulderstand | 60 seconds | 6 |
| Urdhva Prasarita Padasana | Upward Extended Feet Pose | 60 seconds | 1 |
| Jathara Parivartanasana | Revolved Abdomen Pose | 60 seconds | 5 |
| Chakrasana | Wheel Pose | 60 seconds | 4 |
| Salabhasana | Locust Pose | 60 seconds | 1 |
| Dhanurasana | Bow Pose | 60 seconds | 4 |
| Chaturanga Dandasana | Four-Limbed Staff Pose | 60 seconds | 1 |
| Bhujangasana I | Cobra Pose I | 60 seconds | 1 |
| Urdhva Mukha Svanasana | Upward-Facing Dog Pose | 60 seconds | 1 |
| Adho Mukha Svanasana | Downward-Facing Dog Pose | 60 seconds | 5 |
| Janusirsasana | Head-to-Knee Forward Bend | 60 seconds | 5 |
| Ardha Baddha Padma Paschimottanasana | Half Bound Lotus Forward Bend | 60 seconds | 8 |
| Triangmukhaikapada Paschimottanasana | Three-Limbed Forward Bend (on one leg) | 60 seconds | 5 |
| Marichyasana I & II | Pose Dedicated to the Sage Marichi I & II | 60 seconds | 5,6 |
| Paschimottanasana | Seated Forward Bend | 60 seconds | 6 |
| Ubhaya Padangusthasana | Both Big Toe Pose | 60 seconds | 3 |
| Urdhva Mukha Paschimottanasana I | Upward-Facing Forward Bend (on one leg) | 60 seconds | 10 |
| Lolasana | Pendant Pose | 60 seconds | 6 |
| Gomukhasana | Cow Face Pose | 60 seconds | 2 |
| Simhasana I | Lion Pose I | 60 seconds | 6 |
| Padmasana | Lotus Pose | 60 seconds | 4 |
| Parvatasana | Mountain Pose | 60 seconds | 4 |
| Tolasana | Scale Pose | 60 seconds | 4 |
| Virasana | Hero Pose | 60 seconds | 1 |
| Supta Virasana | Reclined Hero Pose | 60 seconds | 2 |
| Paryankasana | Couch Pose | 60 seconds | 2 |
| Ustrasana | Camel Pose | 60 seconds | 3 |
| Utkatasana | Chair Pose | 60 seconds | 2 |
| Uttanasana | Standing Forward Bend | 60 seconds | 8 |
| Bharadwajasana I & II | Bharadwaja’s Pose I & II | 60 seconds | 1,2 |
| Marichyasana II | Pose Dedicated to the Sage Marichi II | 60 seconds | 6 |
| Ardha Matsyendrasana I | Half Lord of the Fishes Pose I | 60 seconds | 8 |
| Malasana II | Garland Pose II | 60 seconds | 2 |
| Baddha Konasana | Bound Angle Pose | 60 seconds | 3 |
| Savasana | Corpse Pose | 60 seconds | 1 |
| Ujjayi Pranayama without retention | Victorious Breath without breath retention | 60 seconds | 1 |
Week 26 to 30 – Yoga Course
| Asana (Non-English Name) | Asana (English Name) | Time Spent | Difficulty (1 to 60) |
|---|---|---|---|
| Salamba Sirsasana I | Supported Headstand I | 60 seconds | 4 |
| Parsva Sirsasana | Side Headstand | 60 seconds | 8 |
| Ekapada Sirsasana | One-Legged Headstand | 60 seconds | 11 |
| Urdhva Padmasana | Upward Lotus Pose | 60 seconds | 4 |
| Pindasana | Embryo Pose | 60 seconds | 7 |
| Salamba Sarvangasana I & II | Supported Shoulderstand I & II | 60 seconds | 2,3 |
| Niralamba Sarvangasana I & II | Unsupported Shoulderstand I & II | 60 seconds | 3,4 |
| Halasana | Plow Pose | 60 seconds | 4 |
| Karnapidasana | Ear Pressure Pose | 60 seconds | 1 |
| Supta Konasana | Reclining Angle Pose | 60 seconds | 2 |
| Parsva Halasana | Side Plow Pose | 60 seconds | 4 |
| Ekapada Sarvangasana | One-Legged Shoulderstand | 60 seconds | 5 |
| Parivrttaikapada Sarvangasana | Revolved One-Legged Shoulderstand | 60 seconds | 6 |
| Padmasana | Lotus Pose | 60 seconds | 4 |
| Pindasana in Sarvangasana | Embryo Pose in Shoulderstand | 60 seconds | 5 |
| Jathara Parivartanasana | Belly Twist Pose | 60 seconds | 5 |
| Paripoorna Navasana | Boat Pose | 60 seconds | 2 |
| Ardha Navasana | Half Boat Pose | 60 seconds | 2 |
| Janusirsasana | Head-to-Knee Forward Bend | 60 seconds | 5 |
| Ardha Baddha Padma Paschimottanasana | Half Bound Lotus Forward Bend | 60 seconds | 9 |
| Triangmukhaikapada Paschimottanasana | Three-Limbed Forward Bend (on one leg) | 60 seconds | 5 |
| Marichyasana I | Pose Dedicated to the Sage Marichi I | 60 seconds | 5 |
| Paschimottanasana | Seated Forward Bend | 60 seconds | 6 |
| Urdhva Mukha Paschimottanasana I | Upward-Facing Forward Bend (on one leg) | 60 seconds | 10 |
| Gomukhasana | Cow Face Pose | 60 seconds | 2 |
| Lolasana | Pendant Pose | 60 seconds | 6 |
| Simhasana I | Lion Pose I | 60 seconds | 6 |
| Padmasana | Lotus Pose | 60 seconds | 4 |
| Parvatasana | Mountain Pose | 60 seconds | 4 |
| Tolasana | Scale Pose | 60 seconds | 4 |
| Matsyasana | Fish Pose | 60 seconds | 5 |
| Virasana | Hero Pose | 60 seconds | 1 |
| Supta Virasana | Reclined Hero Pose | 60 seconds | 2 |
| Paryankasana | Couch Pose | 60 seconds | 2 |
| Marichyasana III | Pose Dedicated to the Sage Marichi III | 60 seconds | 10 |
| Ardha Matsyendrasana I | Half Lord of the Fishes Pose I | 60 seconds | 8 |
| Baddha Konasana | Bound Angle Pose | 60 seconds | 3 |
| Adho Mukha Svanasana | Downward-Facing Dog Pose | 60 seconds | 5 |
| Urdhva Mukha Svanasana | Upward-Facing Dog Pose | 60 seconds | 1 |
| Chaturanga Dandasana | Four-Limbed Staff Pose | 60 seconds | 1 |
| Salabhasana | Locust Pose | 60 seconds | 1 |
| Dhanurasana | Bow Pose | 60 seconds | 4 |
| Ustrasana | Camel Pose | 60 seconds | 3 |
| Utkatasana | Chair Pose | 60 seconds | 2 |
| Uttanasana | Standing Forward Bend | 60 seconds | 8 |
| Garudasana | Eagle Pose | 60 seconds | 1 |
| Savasana | Corpse Pose | 60 seconds | 1 |
| Ujjayi Pranayama with Antar Kumbhaka | Victorious Breath with inhalation retention | 60 seconds | – |
Closing the Chapter: Transitioning from Beginner to Continued Growth
Embark on a continued journey of self-discovery and well-being as we conclude this enlightening 30-week yoga exploration through the “Light on Yoga” series. Together, we’ve uncovered the transformative power of yoga—a practice that nurtures the body, soothes the mind, and uplifts the soul.
The Next Step: Intermediate Course or Maintenance Program?
Our journey doesn’t end here; it evolves. As we stand at this juncture, you have two inspiring paths before you:
Intermediate Course
Dive into a more expansive exploration of asanas, delve deeper into pranayama practices, and gain a heightened understanding of yoga philosophy. The Intermediate Course awaits, ready to challenge and inspire you on this next level of your yoga journey.
Weekly Maintenance Program
For those content with their current practice, seeking balance and sustainability, the Weekly Maintenance Program offers a thoughtful three-day sequence. It allows you to maintain and deepen your practice without overwhelming time commitments.
A Guiding Principle: Quality Over Quantity
In the words of B.K.S. Iyengar, “It is not the number of asanas, but the perfection which is important.” As we conclude this course, carry this wisdom forward. Your practice is a journey towards perfecting each movement, breath, and moment on the mat.
Embark on Your Continued Journey with Wisdom and Joy
Just as we began this journey together, let the lessons learned be your guiding light. Cherish the connection between your breath, body, and mind. Celebrate victories, savor the present moment, and embrace the uniqueness of your yoga journey.
May your practice continue to bring strength, flexibility, and profound inner peace. As you move forward, the Weekly Maintenance Program offers a balanced and sustainable path. Should you feel ready for a deeper exploration, the Intermediate Course welcomes you with open arms.
Embark on your continued yoga journey with the same wisdom and joy that marked our 30-week exploration.
Note: The Weekly Maintenance Program is designed for balanced and sustainable practice. For those seeking a deeper exploration, the Intermediate Course is ready to welcome you on your next adventure.