Open, Extend, Transform

Beginners Course - Hatha Yoga

Suitable for all levels looking to increase their understanding of yoga, strengthen their bodies and grow their practice.

For absolute beginners and those wanting to learn more.

This course is perfect for those with no knowledge or those who want to build on what they already know, reading the course info below to find out more.

Support Provided if a day is missed

For those who can make any of the days, I will happily explain the content of the class in more detail and spend some time before further classes to run through any questions.

10% of all courses if booked before or during Janurary.

Discounted price for January Bookings

Community WhatsApp Group

A WhatsApp group with all course members is created so you can all help, encourage and grow together. I will also provide more information, support and challenges each week.

20 minutes before the class for Q&A

I will be available for 20 minutes before the clas s starts to answer any specific questions you make have.

Upcoming Courses

Next course commencing Monday 6th of January at 17:20.

10-Week Intro to Hatha Yoga (Absolute Beginners)

Discover the foundations of Hatha yoga in this comprehensive 10-week course designed for absolute beginners. Each week, you'll dive into essential yoga postures, building strength, flexibility, and confidence in your practice. With a special focus on alignment and breath, you'll learn the art of Sun Salutations and explore 50 foundational yoga poses, ensuring you progress at a comfortable pace.

The course includes 60-minute sessions with personalized support through a pre-class Q&A and ongoing guidance via a WhatsApp group. Whether you're looking to reduce stress, improve flexibility, or explore yoga as a new form of exercise, this course will set you up for success in your yoga journey.

General Course Structure:

• Duration per class: 60 minutes + 20 minutes pre-class Q&A

• Weekly Breakdown:

  • Opening meditation, breathing exercises and warm-up (10-15 min)

  • Sun Salutation (Surya Namaskar) practice (5 -10 min)

  • Asana introduction and alignment focus (25-30 min)

  • Cool down and guided relaxation (5-10 min)

Week 1: Foundations of Hatha Yoga

• Warm-up: Gentle neck, shoulder, and wrist movements.

• Intro to the importance of breath (Pranayama): Belly breathing.

• Sun Salutation breakdown (Part 1): Mountain pose, arms overhead.

• Asanas: Mountain Pose (Tadasana), Forward Fold (Uttanasana), Staff Pose (Dandasana), Child's Pose (Balasana).

• Cool down: Reclined breathing.

Week 2: Sun Salutation – Part 2

• Warm-up: Cat-Cow, seated side stretches.

• Sun Salutation breakdown (Part 2): Plank to Cobra.

• Asanas: Plank Pose (Phalakasana), Cobra Pose (Bhujangasana), Downward Dog (Adho Mukha Svanasana), Warrior I (Virabhadrasana I).

• Cool down: Reclined twist.

Week 3: Building Core Strength & Balance

• Warm-up: Core engagement exercises.

• Full Sun Salutation: Flow with focus on breath coordination.

• Asanas: Chair Pose (Utkatasana), Tree Pose (Vrksasana), Bridge Pose (Setu Bandhasana), Warrior II (Virabhadrasana II).

• Cool down: Supine hamstring stretch.

Week 4: Standing Postures & Alignment

• Warm-up: Standing stretches and leg activation.

• Full Sun Salutation: Flow with alignment cues.

• Asanas: Triangle Pose (Trikonasana), Extended Side Angle (Utthita Parsvakonasana), High Lunge (Anjaneyasana), Half Moon (Ardha Chandrasana).

• Cool down: Legs up the wall.

Week 5: Hips & Low Back Release

• Warm-up: Gentle hip openers.

• Full Sun Salutation with emphasis on grounding through the feet.

• Asanas: Garland Pose (Malasana), Pigeon Pose (Eka Pada Rajakapotasana), Bound Angle Pose (Baddha Konasana), Seated Forward Fold (Paschimottanasana).

• Cool down: Supine twist.

Week 6: Shoulders, Chest & Upper Back

• Warm-up: Shoulder circles, chest openers.

• Full Sun Salutation: Focus on opening the heart.

• Asanas: Cow Face Pose (Gomukhasana), Eagle Pose (Garudasana), Locust Pose (Salabhasana), Sphinx Pose (Salamba Bhujangasana).

• Cool down: Child's pose with arms extended.

Week 7: Twists & Detoxification

• Warm-up: Gentle seated and standing twists.

• Sun Salutation with integrated twists.

• Asanas: Revolved Triangle (Parivrtta Trikonasana), Revolved Side Angle (Parivrtta Parsvakonasana), Reclined Twist (Supta Matsyendrasana).

• Cool down: Relaxation in Corpse Pose.

Week 8: Balance and Focus

• Warm-up: Balancing exercises and breathwork.

• Sun Salutation with focus on control and balance.

• Asanas: Warrior III (Virabhadrasana III), Dancer’s Pose (Natarajasana), Eagle Pose (Garudasana), Standing Split (Urdhva Prasarita Eka Padasana).

• Cool down: Grounding in Child's pose.

Week 9: Backbends & Heart Openers

• Warm-up: Back and heart opening stretches.

• Sun Salutation: Integrated backbend transitions.

• Asanas: Camel Pose (Ustrasana), Bow Pose (Dhanurasana), Wheel Pose (Urdhva Dhanurasana), Fish Pose (Matsyasana).

• Cool down: Seated forward fold and gentle breathing.

Week 10: Integration & Final Flow

• Warm-up: Gentle joint movements and breathwork.

• Full Sun Salutation flow, with emphasis on all elements learned.

• Asanas: Flow through 10-12 asanas with proper alignment, integrating breath and awareness.

• Cool down: Full body relaxation in Savasana, guided meditation.

Contact Us for Courses

Get in touch for course details, pricing, and schedules. We're here to help you start your breathwork and meditation journey.

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