Karuna Yoga Vidya Peetham Bangalore

Yoga for Beginner’s Course

12 Hours  Beginners Yoga Teacher Training Certificate Course

Beginners Yoga Course

Yoga course for beginners is conducted as professionally as any other yoga course we conduct. As a beginner you will learn surya Namaskara, asana, meditation, pranayama, chanting, relaxation techniques, warm up. which are practices that will work to bring a balance in your body, energy,  mind and soul. The Yoga Beginners Course has been structured to teach you the basic asana and pranayama (breath control). When learnt from a professional teacher yoga can open up your body and mind to new experiences that will enable you to lead to inner transformation in you as a person.

To whom for this course?

  • This program is for you if you’re completely new to yoga. During the course you’ll cover the basic building blocks of yoga so that you can feel confident taking next level of class.
  • We start from the very beginning looking at the basics of alignment, how to use extra props and how to link the breath with movements.
  • Next we go through the basics of ‘flow yoga’, using Sun Salutations to build up strength in your core and upper body. Then we’ll look at standing, seated, inverted pose, Savasana, pranayama and meditation.


  • This course is open to all students who wish to deepen their knowledge and application of some of the highest teachings of Participants do not need to be yoga teachers.
  • Mastery of any yoga practice is not
  • Only your sincere desire for knowledge and your commitment to personal

What you’ll learn from this course?

  • Learning the foundations of yoga in this course.
  • Standing, seated, inverted pose, Savasana, pranayama and meditation.
  • You’ll learn all the most common yoga poses, build strength and healthy flexibility.
  • What Is Yoga?
  • Which yoga styles Is Right for You?
  • How to Practice Yoga

What do I need for the online course?

  • Yoga mat
  • Computer / Smartphone with camera
  • Internet connection
  • Yoga Blocks
  • Pillow or Bolster or Cushion
  • Strap
  • Notebook and Pen
  • Zoom

Recommended Texts

  • Asana Pranayama Mudra Bandha by Swami Niranjananda Saraswati
  • B.K.S. Iyengar, Light On Yoga.

What’s the language of the course?

Our courses will be held in English Medium.

Duration: 12 hrs

Self-Paced/ Flexible Duration: Online or Regular Mode.


  • Indian citizens INR 15,000 (non-refundable) advance towards the course fee.
  • Foreigners USD 250 (non-refundable) advance towards the course fee.

Course Dates: Please Contact Us (karunaayoga@gmail.com  or +91 9686549129)

Beginners Yoga Course Syllabus

  • What Is Yoga?
  • Is Yoga Right for You?
  • How to Practice Yoga
  • Your First Yoga Practice
  • How Often Should I Do Yoga?
  • The Benefits of Practicing Yoga
  • Warm-Up Stretches
  • Seated Neck Stretches
  • Seated Shoulder Stretches
  • Seated Spinal Warm-up
  • Standing Hip Warm-up

1. Mantras

1. Patanjali Mantra

2. Surya Namaskara Mantra

2. Surya Namaskara (sun salutation)

1. Surya Namaskara (Sun Salutation) Sivananada School of Yoga Style

2. Surya Namaskara (Sun Salutation) Satyananada School of Yoga Style

3. Surya Namaskara (Sun Salutation) Vivekananada School of Yoga Style

3. Asanas

3.1. Standing Asana

Beginners Level

1. Samasthiti(upright or still)

2. Tadasana – (mountain pose)

3. Ardhakati Cakrasana(half lateral wheel pose)

4. Vrksasana (tree pose)

5. Ardha Uttanasana(standing half forward bend)

6. Padahastasana (hand to foot pose)

7. Ardha Chakrasana (half wheel pose)

8. Utthita Vayu Muktasana(standing wind releasing pose)

Intermediate Level

9. Garudasana (eagle pose)

10.  Utkatasana (mighty pose)

11.  Utthita Trikonasana (extended triangle pose)

12.  Parivritta Trikonasana (revolved triangle pose)

13.  Utthita Parsvakonasana (extended side angle pose)

14.  Parivritta Utthita Parsvakonasana (revolved extended side angle pose)

15.  Parsvottanasana(side intense stretch)

16.  Virabhadrasana -1 (warrior -1)

17.  Virabhadrasana -2(warrior-2)

3.2. Kneeling Asana

Beginners Level

18. Vajrasana (diamond pose)

19. Balasana(Child’s Pose) or Shashankasana ( moon or hare pose)

20. Madukasana(Frog Pose) or Bhadrasana (gracious pose)

21. Marjaryasana(Cat Pose)

22. Vyaghrasana(Tiger Pose)

Intermediate Level

23. Virasana (hero pose)

24. Ustrasana(camel pose)

3.3. Sitting Asana

Beginners Level

25. Sukhasana(Easy pose)

25. Dandasana (Staff Pose)

26. Swastik Asana(auspicious pose)

27. Siddhasana(adept pose)

27. Padmasana(lotus pose)

Intermediate Level

28. Janu Sirsasana (Head to Knee Pose)

29. Parivrtta Janu Sirsasana(revolved knee to head pose)

30. Paschimottanasana(ugrasana or brahmacharyasana)

31. Purvauttansana(east intense stretch pose)

32. Gomukhasana(cow face resembling)

33. Marichyasana(name of the sage mariachi)

34. Ardha Navasana (half boat)

35. Upavistha Konasana(wide angle seated forward bend pose)

36. Baddha Konasana(bounded angle pose)

37. Ardha Matsyendrasana (half spinal twist)

38. Yogamudrasana(yoga gesture or psychic union pose)

39. Simhasana(lion gesture)

40. Parvatasana(mountain pose)

3.4. Supine Asana (on back)

Beginners Level

41. Shavasana(corpse pose)

42. Ananda Balasana (happy baby pose)

43. Supta Pawanmuktasana (wind relieving pose)

44. Setu Bandha Sarvangasana(bridge lock Sarvangasana)

Intermediate Level

45. Jathara Parivartanasana(abdomen twisting pose)

46. Salamba Sarvangasana(supported Sarvangasana)

47. Matsyasana(fish pose)

48. Supta Konasana(reclining angle pose)

49. Urdhva Cakrasana(upward wheel pose)

3. 5. Prone Asana (abdomen)

Beginners Level

50. Makarasana (crocodile pose)

51. Ardha Shalabhasana(half locust pose)

52. Salabhasana (locust Pose)

53. Sarpasana(snake pose)

54. Bhujangasana(serpent pose)

55. Ardha Dhanurasana (half bow)

Intermediate Level

66. Dhanurasana(bow pose)

57. Urdhva Mukha Svanasana(upward facing dog pose)

3. 6. Arm Balancing and Head Standing Asana

Intermediate Level

58. Phalakasana(plank pose) or Santolanasana (balancing pose)

59. Chaturanga Dandasana(four limbed staff pose)

60. Tolasana(scale pose)

61. Purvottanasana(east intense stretch)

4. Pranayama

4.12. Kapalbhati Pranayama (frontal brain cleansing breath)

4.13. Bhastrika Pranayama (bellows breath)

4.14. Nadi Shodhana Pranayama (psychic network purification)

5. Mudra

i) Jnana Mudra (psychic gesture of knowledge)

ii)Chin Mudra (psychic gesture of consciousness)

iii)Bhairava Mudra (fierce or terrifying attitude)

iv)Hridaya Mudra (heart gesture)

v)Shambhavi Mudra (eyebrow centre gazing)

6. Bandhas

6.3. Bandhas(locks)

1.  Jalandhara Bandha

7. Meditation (Breathe Awareness)

Terms & Conditions:

After the payment of the course fee, you will receive a link to access the classes through zoom. This short term course is only meant for sincere students of Yoga practitioner. Without submitting the required assignments, you will not receive a certification. Please note that the course fee is non refundable. However, if you can’t start the course due to severe circumstances, please get in touch with us and we’ll find a solution for you.

How to Register?

You can apply online with the application, fee of INR 10,000 (non-refundable) advance towards the course fee or Please Contact Us (karunaayoga@gmail.com  or +91 9686549129)