Duration of the online course: 23 hours and 46 minutes
4.73
(64)
Build strength, flexibility and calm with a free online yoga course for beginners—morning and evening flows, mobility, stress relief, plus certificate option.
In this free course, learn about
Morning vs evening yoga sequencing for energy, relaxation, and better sleep
Vinyasa, Hatha, Yin, Restorative, and Yin-Yang styles: goals and what to expect
Beginner foundations: alignment cues, safe transitions, and pacing for all levels
Key poses & basics: Child’s pose, Down Dog, cat-cow, Sun Salutations, standing poses
Hip flexibility & strength work: hip flexors, pigeon, stability-focused hip flows
Upper-body mobility: chest, shoulders, neck releases; wrist/finger care for cramps/CTS
Low back care: gentle strength, tension relief, and Yin/Restorative options for pain
Joint-friendly yoga for arthritis/aching joints and modifications to reduce strain
Yoga for headaches/migraines and stress relief using breathwork and calming sequences
Breath techniques: alternate nostril breathing and other methods for relaxation
Pre- and post-workout yoga: warm-ups, cooldowns, and sore-muscle recovery strategies
Props & substitutes: using blocks/bolsters, and alternatives like books or pillows
Intention-setting, self-love/body acceptance, and confidence-building through yoga
Course Description
Want to feel stronger, looser and more energized without needing a gym membership or perfect flexibility? This beginner-friendly yoga course helps you build a steady practice from home, using approachable flows that support real life: stiff hips after sitting, tight shoulders from work, post-workout soreness, wrist discomfort, low back tension, or simply an overactive mind at the end of the day.
Across guided sessions you’ll experience both active, heat-building movement and slower, grounding practices. Expect short routines that fit busy schedules as well as longer classes that help you settle in, breathe more fully, and move with intention. You’ll learn how to link breath to motion in gentle vinyasa-style flows, slow down with hatha-based sequences, and unwind deeply with restorative and yin-inspired sessions designed to ease stress and promote better sleep.
This course is designed for true beginners and anyone returning to yoga after time away. You’ll be encouraged to work at your own pace, modify when needed, and focus on steady progress rather than perfection. You’ll also get practical guidance for common questions, from how to start safely to how to practice with limited equipment, using simple household alternatives when props are unavailable.
By the end, you should feel more confident stepping onto your mat, better able to support your joints, and more aware of posture and alignment in everyday movement. Whether your goal is improved flexibility, stronger core and hips, better balance, recovery support, or calmer evenings, this free online course makes it easy to turn yoga into a sustainable habit—one breath, one session, one day at a time.
Course content
Video class: Morning Yoga For Hip Flexibility & Energy - 30 min Vinyasa Yoga Class27m
Exercise: Which pose is typically skipped in morning yoga to prevent falling asleep?
Video class: Bedtime Yoga For A Good Night's Rest - 30 min Gentle Hatha Evening Yoga33m
Exercise: What is the focus of this evening yoga class?
Video class: 1 Hour Beginner Yoga Flow - All Levels Yoga for Strength & Flexibility54m
Exercise: What is recommended if you don't have a yoga block?
Video class: Yoga for Wrists & Fingers - Yoga for Wrist Cramps & Carpal Tunnel11m
Exercise: What activity can help with symptoms of carpal tunnel?
Video class: Beginner Yoga - Yoga Foundation Flow for Strength & Flexibility {30 min}30m
Exercise: What is one of the poses introduced in the yoga session?
Video class: Yin Yoga for Sleep - Yin Yoga Bedtime & Stress Reduction Class {45 min}47m
Exercise: What is the main goal of the described yin yoga practice?
Video class: Slow Flow Yoga Class - Beginner/Intermediate Full Body Vinyasa Yoga {45 min}45m
Exercise: What is a good intention to set for a yoga practice?
Video class: 10 min Morning Yoga Full Body Stretch10m
Exercise: What is a main purpose of the morning stretch routine described?
Video class: Advice for Yoga Beginners - Where To Start? Q&A11m
Exercise: To practice yoga you need:
Video class: Yin Yang Yoga for Stress Relief - 40 min All Levels Yoga Class37m
Exercise: What is the primary focus of using yoga for stress relief in this practice?
Video class: 14 Days of Strength & Stretch - Yin & Yang Yoga Challenge00m
Exercise: What is the structure of the 14-day yoga challenge?
Video class: Stress Relief Yoga - Hatha All Levels Yoga Class {45 min}44m
Exercise: What is the main goal of alternate nostril breathing in this yoga session?
Video class: Restorative Yoga for Aching Joints - Yoga for Arthritis16m
Exercise: What is a recommended pose to alleviate aching and sore joints in this practice?
Video class: Yin Yoga Without Props {40 min}39m
Exercise: What is the first pose in the prop-less Yin Yoga class?
Video class: Yoga for Headaches & Migraine Relief - Gentle Yoga for Tension Headaches {15 min}15m
Exercise: Which breathing technique is used in the sequence for headaches?
Video class: Post Workout Yoga Cooldown - Full Body Stretch & Feel Good Yoga Flow {20 min}21m
Exercise: What is one of the benefits of performing the pigeon pose in a post-workout cooldown?
Video class: Yoga for Sore Muscles - Easy Stretches for Stiffness {30 min}29m
Exercise: What is a recommended way to alleviate sore muscles in yoga practice?
Video class: Gentle Hatha 30 min Beginner Yoga Class - Building A Strong Foundation29m
Exercise: What is a recommended alternative if you don't own a yoga block for support?
Video class: Yoga for PMS, Menstrual Cramps, Bloating & Low Back Discomfort - {15 min}14m
Exercise: What is the main goal of the yoga practice presented?
Video class: Upper Body TLC Yoga Class - Slow Flow Yoga Stretches for Chest, Shoulders & Back {30 min}31m
Exercise: When doing a neck release, you should:
Video class: ? ? New Moon Yoga Flow ? ? Set Your Intention & Tune In (40 min)41m
Video class: Yoga for Beginners Flexibility & Strength - 20 min Beginner Yoga Class18m
Video class: Yoga for Office Workers - All Levels Yoga Class for Those Who Sit All Day!25m
Video class: Yin Yoga for Lower Back Pain {30 min}29m
Video class: Yoga for Swimmers - Shoulders, Core, Back & Hips {30 min}28m
Video class: Sun Salutations & Standing Poses - Grounding Slow Flow {60 min}56m
Video class: Low Back TLC - Hatha Yoga to Relieve Low Back Tension (30min)31m
Exercise: The child's pose consists in:
Video class: Winter Solstice Restorative Yoga - Slow Down & Set Intentions {40 min}41m
Video class: Unwind After Work - 25 min Feel Good Flow26m
Video class: Yin Yoga for Beginners - Full Body Stretch {35 min}36m
Video class: Yoga for Body Acceptance & Self-Love {30 min}32m
Video class: Afternoon Yoga Class - 15 min Vinyasa Flow Mid-Day Energy Boost!13m
Video class: Chair Yoga for Seniors & Beginners14m
Video class: Yoga for Travel - Jet Lag Yoga to Stretch Your Entire Body!17m
Video class: Yoga For Sleep - Restorative Yoga For A Good Night's Rest25m
Video class: Yin Yoga for Stress & Anxiety Relief {40 min}40m
Video class: Pre-Workout Yoga Warm Up - Yoga Warm Up Sequence Before a Workout {20 min}20m
Video class: Yoga Flow for Beginners - 30 min Total Body Workout for Beginners (with cats!)29m
Video class: Restorative Yoga for Back Pain - Back Pain Relief in 15 Minutes15m
Video class: Heart Opening Yoga Class - Backbending Yoga Flow {45 min}44m
Video class: Beginner Yoga for the Inflexible - Special Guest Melissa West {50 min}49m
Video class: Yin Yoga for Back Pain & Flexibility {30 min}27m
Video class: Yoga Stretches for Injured Knees {30 min}31m
Video class: Beginner Yoga for Hip Strength & Stability {35 min}36m
Video class: Beginner to Intermediate - Advance Your Practice! {30 min}30m
Exercise: When doing the Downward-facing Dog, your hips are:
Video class: Bedtime Yoga to Fall Asleep Fast {20 min}19m
Video class: 20 min Beginner Flow for Strength & Flexibility17m
Video class: 15 min Yoga for Balance & Stability15m
Video class: Upper Body Release Vinyasa Flow {20 min}22m
Exercise: The cat and cow pose movements are related to:
Video class: Gentle Hatha Yoga Full Class - 20 min Yoga for Beginners22m
Video class: Yoga for a Confidence Boost - Erin Motz Bad Yogi Special Guest {10 min}10m
Course comments: Beginner Yoga Classes
samia sheppard
fantastic course a teacher, I also use her yoga app. I love the way she explains and teaches fir all level. I consider myself an intermediate yogi