How to: 14 Days of Yoga for Beginners

How to: 14 Days of Yoga for Beginners

Intimidated by yoga? Look no further. In this 14-day series with Mary Ochsner, you’ll learn the basics of vinyasa yoga—from how to do downdog and yoga breathing to sun salutations and backbends. First class is FREE for all - then it's a free 7-day trial!

Day 1: Alignment Basics
Day 2: Body and Breath
Day 3: Sun Salutation A
Day 4: Sun Salutation B
Day 5: How to Use Props
Day 6: Hip Opening 101
Day 7: Inner Thighs and Hip Flexors
Day 8: Triangle Basics
Day 9: Meet Your Hamstrings
Day 10: Beginner Slow Flow
Day 11: Balancing for Beginners
Day 12: Intro to Power Yoga
Day 13: Backbend Basics
Day 14: Grateful for the Journey

How to: 14 Days of Yoga for Beginners
  • Day 1: Alignment Basics

    Ready to do some yoga? This is the first class in a 14-day Yoga for Beginners series that’s perfect for first time yogis or people looking to start a yoga practice. In these 35 minutes, you’ll ease into practice by learning some simple breathwork and moving through basic postures with alignment a...

  • Day 2: Body and Breath

    Learn the basics of ujayi pranayama, the breath of fire used as a tool to build heat in the body during yoga while practicing introductory poses like crescent lunge, warrior 2, and locust.

  • Day 3: Sun Salutation A

    This class breaks down the classic sun salute A poses and their modifications before flowing through it breath to movement.

  • Day 4: Sun Salutation B

    Break down each pose in the classic sun salute B and then flow through the sequence breath to movement, ending with a lengthening cool down.

  • Day 5: How to Use Props

    Learn how to use props to make poses that require flexibility more accessible. No props? No problem. You’ll also learn how to modify flexibility postures when you don’t have blocks or straps.

  • Day 6: Hip Opening 101

    Breathe through some classic hip openers in a 20-minute feel good stretch that sets your body up for strengthening postures.

  • Day 7: Inner Thighs and Hip Flexors

    Warm up with seated stretches and then flow through a hip and inner-thigh opening half-mandala, complete with warrior II, lizard pose, and side lunge.

  • Day 8: Triangle Basics

    Warm up with seated poses that open the hips and side bodies and then flow through a lengthening mandala flow with triangle as the peak posture.

  • Day 9: Meet Your Hamstrings

    This class focuses on stretching the hamstrings. After a short flow, you’ll learn the foundation and alignment for pyramid pose and half-moon pose.

  • Day 10: Beginner Slow Flow

    This class focuses on resting space in your upper body, hips, and quads. You’ll move through a meditative flow and eventually work your way into Dancer’s Pose. Lots of modifications and variations are offered throughout the way.

  • Day 11: Balancing for Beginners

    This class teaches the fundamentals of balance and introduces posture like airplane, standing splits, and tree pose. You’ll learn what it means to “find your edge” while working core stability and leg strength.

  • Day 12: Intro to Power Yoga

    Test how far you’ve come in this beginner-friendly power flow. You’ll breathe through powerful poses like Warrior II, extended side angle, and side plank. Variations and modifications will be given throughout class, so there’s something for everyone.

  • Day 13: Backbend Basics

    Open your heart with 30 minutes of beginner-friendly backbends. You’ll learn how to safely get in and out of backbending poses and practice cobra, sphinx, bow pose, and bridge pose.

  • Day 14: Grateful for the Journey

    Flow breath to movement through all the postures you’ve learned throughout the series, focusing on breathwork, alignment, and gratitude. Now that you have the foundation, this is just the beginning!