Every yoga practice starts here. You will learn what yoga actually is beyond the stretching you have seen online, and how to tell popular styles apart — the steady poses of hatha, the flowing sequences of vinyasa, and the long, passive holds of yin. You will practice ujjayi breath, the ocean-sounding breathing technique that anchors nearly every pose that follows, and cover the safety habits that keep a home practice injury-free. Finally you will set up a simple home space — mat, props, and a few household substitutes — so you can start practicing today with zero equipment excuses.

These are the poses you will see in nearly every yoga class, and this track teaches them properly instead of by imitation. You will build mountain pose and downward-facing dog as true foundations, work through the warrior poses and triangle pose for strength and stability, and use child's pose, cat-cow, and cobra as the reset and back-care poses you will return to constantly. Throughout, the focus stays on alignment — where your weight belongs, how your joints should stack — and on the modifications that make every pose accessible, whatever your current flexibility or strength.

Individual poses are only half of yoga — the other half is moving between them smoothly, and that is what this track teaches. You will learn the classic sun salutations A and B, the building-block sequences behind almost every vinyasa class, and practice the breath-movement link that makes a flow feel effortless: inhale to lengthen, exhale to fold. You will work on clean transitions between poses so your practice stops feeling choppy, then put it all together in a complete 15-minute home flow you can return to on any day you only have a few minutes to spare.

Yoga gets easier and deeper as your body changes, and this track builds exactly the capacity you need. You will work through targeted sequences for tight hips and hamstrings — the two areas that hold most beginners back — and learn poses that build genuine back health instead of straining it. You will strengthen your core using yoga-specific movements rather than crunches, and develop the balance that underlies poses like tree and eagle. Throughout, you will learn how to progress safely: when to hold longer, when to add a variation, and how to tell real progress from pushing too hard.

Yoga's biggest benefits often show up away from the poses themselves, and this closing track goes there directly. You will learn pranayama breathing techniques for calming the nervous system on demand, the real purpose and practice of savasana, and a simple meditation routine you can do in five minutes. You will explore yin and restorative practices for the days your body needs recovery rather than effort, and see the real research behind yoga's effects on stress and sleep. Finally you will build the habit itself — a realistic weekly practice schedule you can actually sustain long after this course ends.