Most people who try yoga for the first time walk away either confused about what they were supposed to feel, or mildly embarrassed that they fell over during Tree Pose. This program addresses both problems directly. The goal here is not to become flexible in six weeks — flexibility takes months or years depending on your baseline — but to understand what each pose is actually asking your body to do, and why alignment matters more than depth.

We cover 10 foundational poses that appear in almost every beginner class: Mountain, Child's Pose, Downward Dog, Warrior I and II, Low Lunge, Seated Forward Fold, Cobra, Bridge, and Corpse Pose. Each one is broken down into three phases: entry, hold, and exit. Knowing how to get out of a pose safely is something most online tutorials skip entirely, which is a reasonable oversight if you have never pulled a hamstring leaving a forward fold too fast.

The program runs across four weeks. The first week is spent on standing poses and basic breath coordination. Week two introduces floor-based poses and explains spinal neutrality in plain language. Week three combines poses into short sequences of three to five movements. Week four adds transitions between poses, which is where most beginners realize they have been holding their breath the entire time.

Who is this for

Anyone who has never taken a yoga class, or who has taken a few classes and still feels uncertain about what they are doing. Prior fitness experience helps but is not required. If you can get on and off the floor without assistance, you have the physical baseline needed.

What you will need

  • A yoga mat or non-slip surface
  • Two blocks or firm books of similar height
  • A strap or belt for flexibility support
  • About 30 to 40 minutes per session
Sessions are recorded and available on demand. There are also two live Q&A calls per month where you can ask about specific poses or modifications for injuries.

This is a small-group format with a cap of 12 participants. That limit exists so feedback stays personal rather than generic.

Program Overview

Program Structure

  1. Week 1 — Standing and Breathing

    Mountain Pose, Warrior I, Warrior II. Focus on foot placement, hip orientation, and coordinating inhale with upward movement.

    4 sessions, 35 minutes each

  2. Week 2 — Floor Work and Spinal Awareness

    Child's Pose, Cobra, Bridge, Seated Forward Fold. Introduction to spinal neutrality and the difference between a flat back and an arched one.

    4 sessions, 40 minutes each

  3. Week 3 — Short Sequences

    Combining 3 to 5 poses into a continuous flow. Downward Dog to Low Lunge to Warrior II. Attention to transitions and rest intervals.

    4 sessions, 40 minutes each

  4. Week 4 — Full Practice

    A 30-minute complete sequence using all 10 poses. Two guided sessions and two independent practice sessions with instructor review.

    4 sessions, 45 minutes each
Included materials

PDF alignment guides for each pose, modification charts for common injuries, and a recorded library of all sessions accessible for 6 months after enrollment.