Have you thought about teaching a class, workshop, or series of classes, specifically for beginners?  One that requires teaching the fundamentals of yoga? What are the fundamentals of yoga? 

When teaching a class full of beginners, they are there for the basics of yoga.  We must assume that they know nothing – even if they do know some things. 

Read on for 10 tips and topics that will provide a proper introduction and foundational knowledge of yoga to BEGINNERS.  This knowledge will prepare students to enter a level one class and not feel like a total Matsya (fish) out of water.

1. DEFINITION OF YOGA

Begin with the most basic of basics:  a translation of the Sanskrit word “Yoga,” to mean “to yoke or to unite,” explaining what we are uniting: mind, body, and spirit. 

Perhaps move on to the definition of Yoga as defined by Patanjali.  This is a great segue to introduce Patanjali, The Yoga Sutras and the Eight Limbs of Yoga. By reading Yoga Sutra 1:2 – “The restraint of the modification of the mind-stuff is yoga” you are providing the most fundamental definition and goal of yoga, to calm the mind chatter or chitta vritti.

It’s exciting to think you are opening up a whole new world to beginner students!  And this is just the tip of the iceberg, as you know!

2. PRANAYAMA

Aside from teaching Pranayama as the fourth limb of yoga, simple, beginner level breath control practices should be covered.  Teach new students that pranayama is a form of meditation by using the breath as the object of focus. 

Dirga breath (three-part breathing) is perfect for beginners as it teaches body awareness and deep breathing in a way they may not have experienced before.

Sama Vritti (equal breath), can be taught without kumbhaka (holding) to beginners.  This basic level pranayama is easy for students to follow just by inhaling to a count of four or five and matching the exhale with the same length as the inhale.

Lastly, Nadi Shodhana (alternate nostril breathing) can be taught to beginners.  This balancing breath is a great way to introduce mudras (hand gestures), as the Vishnu mudra, named after the Hindu deity Lord Vishnu, ”the Protector,” is used to close off alternating nostrils.  This form of pranayama can also be taught without physically closing off nostrils by using visualization only. 

See How to Teach Pranayama for information on teaching the benefits of pranayama and detailed instructions on cueing pranayama.

3. MUDRAS

The definition of mudra is a gesture or seal.  We’ll cover a few hand mudras in this post, but some body postures are considered mudras, as well as consciousness mudras.  Mudras are said to clear energetic pathways and channel prana for a specific purpose and are many times used in conjunction with pranayama.

In addition to teaching the Anjali mudra (prayer mudra) as a gesture used to show respect at the end (and sometimes beginning) of class, other basic mudras can be taught.

We covered Vishnu mudra above to be used during Nadi Shohana (alternate nostril breathing).  Here are a few others for beginners:

Chin or Jnana mudra – Joining Universal and Human Consciousness and connecting to your higher Self.

Lotus mudra – Symbolic of the Lotus Flower growing through the mud and muck, overcoming obstacles to reach for the light and achieve peace and happiness.

Ganesha mudra – Named after Ganesh, the Hindu deity known as the “remover of obstacles” and the “God of New Beginnings.”

4. DRISTI (or DRISHTI)

Introduce a dristi as a focal point or gaze used during yoga practice.  Dristi relates to the fifth limb of Yoga, Pratyahara (withdrawal of senses), as well as the sixth limb, Dharana (concentration). You don’t need to spend a lot of time on this topic as more dristis can be added as the student deepens their practice. 

Angustha Ma Dyai (gaze at the thumbs), as in Virabhadrasana one, Hasta Grai ( gaze out over the hand) used in Virabhadrasana two, Urdhva Dristi (up at the sky), used during Utkatasana, and Parsva Dristi (to the side, far left or far right) used during Ardha Matsyendrasana, are a few beginner dristis that can easily be added to a beginner series.

5. BHANDAS

You may briefly touch on bhandas, known as locks that channel the flow of energy through the body, so that beginners are familiar with the term. There are three major bhandas:

Mula bandha – The Root Lock, located at the base of the spine, engaged by drawing the pelvic floor up into the body.

Uddiyana bhanda – The Flying-up Lock, located in the abdomen, below the navel, engaged by drawing up the diaphragmatic wall.

Jalandhara bhanda – The Throat Lock, engaged by tipping the throat toward the chest, in order to keep prana in the torso.

6. MANTRAS AND AFFIRMATIONS

Mantra is a Sanskrit word meaning “a tool for the mind.”  Mantras are said to be sacred sounds or words that are repeated to calm our minds and connect us to our higher Self. So Hum (I am that) is a familiar Mantra as well as Sat Nam (I am truth).  Affirmations are positive statements used to assert positive beliefs about yourself, such as “I am at Peace,” “I am loved,” “I feel supported.”

See How to Beautify Your Yoga Class with Jewels for a deeper explanation and examples of mantras and affirmations that can be taught to beginners.

7. CHANTS

The Om chant may be used to close a class reverberating the syllables A, U, M, out loud.  Teaching the Om chant to beginners is a wonderful way to close out your series cultivating a sense of connection and community with the group.

8. MEDITATION

As the seventh limb of yoga, Meditation is an important topic to cover and practice during a beginner series.  It may help to define meditation as an “uninterrupted flow of concentration,” which will dispel any misconceptions of needing to free the mind completely of all thoughts. 

Meditation can first be introduced while covering pranayama, cueing students to use their breath as an anchor, a focal point, to bring them back to center when their thoughts re-enter their mind, which they will.

The goal of meditation, of course, is not to free the mind of thoughts, but rather to create space in your thoughts and give your mind a break from the everyday “chitta vritti” (mind chatter) that Patanjali speaks of in the Yoga Sutras.

Guided meditations are beginner friendly and help guide the students to focus on a single object such as the breath, visualization, or imagery.

9.  ASANA

Asana (postures), the third limb of yoga, may be all beginners are aware of when they hear the word “yoga.”  Therefore, it’s important to slowly introduce the other limbs and topics.  All can be woven through while teaching basic postures to students.  Even the definition of yoga, can be articulated as a theme while students are in their beginning posture (perhaps Sukasana or Savasana) and during rounds of pranayama. 

The following is a list of postures you may consider teaching in your yoga sequences for beginners. As you continue to teach, be sure to cue breathing as an inhale on opening, expanding postures and an exhale on closing off, contracting postures.

Alignment, benefits, modifications, and variations should be communicated throughout your sequences. You may even consider sprinkling in some yoga philosophy and mythology here and there.

See To Peak or Not to Peak? That is the Question! for sequencing tips.

Basic Warm-Up Postures

Surya Namaskar (Sun Salutations)

Half Sun Salutation (Begin in Mountain)

Surya Namaskar A (Sun Salutation A) (Begin in Mountain)

Standing Postures

Standing Balancing Postures

Backbending Postures

Cool Down Postures

10. SAVASANA

Just as in our yoga practice, I’ve saved the best, Savasana (Corpse Pose), for last.  Savasana should be taught as the posture known for taking in all the benefits of our yoga practice. It is not unusual for students to experience Samadhi, Bliss (the 8^th limb of yoga), during Savasana.

Prepare beginner students for entering this final relaxation pose.  Dim the room by turning off lights and closing blinds.  Lower your voice and turn music down or off.  Let them know that you will cue them into relaxation, and then they will hear your voice as you bring them back. 

Be sure to cue beginners into the proper position before beginning Savasana, allowing them to use any props that will make them comfortable (bolsters, blankets) and warm.  

Remind them to once again, draw their awareness inside to their breath. You may choose to cue a gentle pranayama such as Dirga Breath or Sama Vritti.

Cue them into relaxation with one of many methods (body scan, guided meditation, tense and release, visualization, touch and space, etc).

Give students ample time in Savasana – at least 10 percent of the class time (e.g. 60 minute class = 6 minutes).

Slowly and gently bring students back by cueing them to deepen their breath and bring their awareness back to the room.  Have them roll onto one side and take a moment or two there before pressing up to an easy seated position with eyes closed or a soft downward gaze.

Ask students to bring their hands together in the Anjali (prayer) mudra and to bow their heads to their hearts honoring themselves.  Consider closing with the “Om” chant and “the light in me honors the light in each of you,”  “Namaste” explaining the meaning (I bow to you), or any suitable closing that you are comfortable with and prefer to teach.

Final Thoughts

The first and second limbs of yoga, the Yamas (Restraints) and the Niyamas (Observances) are important limbs and should be introduced to beginners as guidelines to live a purposeful and meaningful life. 

Be sure to read Teaching the Yamas in Todays World and Teaching the Niyamas Naturally for detailed information and tips on teaching these ethical disciplines and self-observations.

Resources for Beginners:

The Yoga Sutras of Patanjali by Sri Satchidananda

The Bhagavad Gita: A Walkthrough for Westerners by Jack Hawley

Light on Yoga: The Bible of Modern Yoga by B.K.S. Iyengar

The Yamas and the Niyamas: Explorig Yoga’s Ethical Practice by Deborah Adele

Mudras Yoga in Your Hands by Gertrude Hirschi

The Yoga of Breath: A Step-by-Step Guide to Pranayama by Richard Rosen