Yoga for Beginners + 12 Common Yoga Poses

Even the straightforward yoga poses will probably be difficult the primary time you try them. Plus, “easy” will not be the identical for everybody. Unlike many different varieties of sport and health, yoga has its personal language, its personal breath patterns, and is very tied to self-realization. Practicing yoga will seemingly remodel the way you method different sports activities, your physique, and your sense of self. Many folks begin noticing the advantages of yoga after their very first session; most individuals will see a change after three to 6 weeks. But getting began is the toughest half, particularly if in case you have ZERO yoga expertise! Here, we inform you all the pieces you’ll want to find out about newbies’ yoga.

Table of Contents

Step 1: Set Up Your Space

While outside yoga is inspiring, we suggest beginning your yoga apply indoors, the place you possibly can extra simply hear and see your teacher, app, or different guides. We’re not going to lie: yoga can really feel awkward if you’re getting began! Becoming comfy in odd positions is a part of the resiliency that yoga develops. But it takes some time to really feel “okay” having your glutes within the air and your head close to the bottom! It’s greatest to be taught yoga in a quiet, protected, personal area.

Be certain that your area is giant sufficient to apply. It must be a couple of toes longer than your physique if you lay on the bottom. The ceiling must be excessive sufficient to elevate your arms overhead with straight elbows. You will probably be shifting side-to-side whereas laying on the bottom, so it’s greatest to have a couple of toes out there to every facet of your mat, too.

Once you’ve memorized the poses and realized a couple of flows, you possibly can take your apply outdoor. Again, we suggest discovering a protected and comparatively secluded place. An supreme outside apply area lets you let your guard down and zone out within the movement. If you’re fair-skinned or overheat simply, discover a place with some shade. 

Yoga Gear Checklist

Like most varieties of health coaching, a yoga class can nonetheless achieve success even should you don’t have the proper gear. But, having all of the gear you may want will make your first courses extra streamlined. Here’s a beneficial listing of yoga gear that you just may use throughout your yoga session. By the best way, to observe the environmentally-conscious paradigms of yoga, we suggest sourcing sustainable yoga supplies as usually as attainable!

The following props might be useful throughout a yoga apply, however they’re not required. Whichever works for you is the perfect prop for you to make use of!

• Mat: discover a mat that’s not too slippery. Ensure it’s not a Pilates mat. Yoga mats are thinner; they need to be solely centimeters thick, like a blanket.
• Block: these blocks are about 23 centimeters lengthy and 15 centimeters thick. They are available quite a lot of shapes, colours, and supplies. Avoid getting a heavy block as they’re tough to maneuver. Consider buying two blocks (one for every hand). If you don’t have a block, you should use different issues like a e book, a shoebox, or a stiff pillow.
• Water bottle: even easy yoga poses will get your juices flowing! Keep hydrated.
• Towel: yoga is probably not HIIT, but it surely’s more likely to make you sweat, particularly in case you are a newbie yogi! A small quantity of sweat in your mat can turn into a slip hazard. Plus, towels also can double as pillows!
• Pillow: small pillows are an underrated prop! Use them to elevate the again of the pinnacle when laying down for extra comfy neck positioning. They also can pad the knees when kneeling on the bottom. 
• Warmer clothes: working towards yoga in a teeny-tiny-sports bra and shorts is nice. But if you lay down for savasana, your coronary heart charge and core temperature will shortly lower. Take a quick pause earlier than savasana to placed on socks and a hoodie.
• Blanket: along with heat clothes, have a folded-up blanket close by. You can use it to cowl the physique throughout savasana for extra-cozy meditation. You also can use it as a prop for poses like halasana (plow pose). 
• Strap: there are particular straps created for yoga fabricated from non-flexible supplies with looping mechanisms on the ends. But any stiff cloth with open ends that may be tied in a circle additionally works (like a leather-based belt). Yogis use the straps as arm and hand extensions when challenged to succeed in (like in seated ahead fold pose).
• Journal: for final rebalancing, journal earlier than and/or after a yoga session. For extra steering, learn on! This weblog put up discusses journaling within the “mindfulness” part.

Step 2. Learn About 12 Of The Most Common Yoga Poses

As you progress in your yoga journey, you’ll discover all kinds of loopy pretzel-poses to experiment with. These wild poses are principally newer variations of foundational yoga poses. Learning the foundational poses first is crucial to exploring extra inventive flows and poses later. And our yogi ancestors believed that inner-stillness develops in additional primary poses. So: begin small! Get to know the next 12 poses, how your physique feels in them, and methods to modify the poses in order that they serve you. 

1. Table Top Position

• Function: to seek out symmetry between left/proper, prime/backside, entrance/again. Activate core muscular tissues.
• Form: again have to be fully flat, which suggests no convex or concave curvature wherever alongside the backbone. Since most individuals have some thoracic and lumbar curvature, which means the stomach muscular tissues have to be robust to push the decrease again up. Muscles between the shoulders are engaged. The again of the neck is lengthy, gaze towards the bottom.
  
  • Errors: having palms and knees shut collectively (keep in mind: yoga is all about making area). Sagging within the decrease again. Shoulder blades poking upward. Hands additional towards the highest of the mat than the pinnacle so the neck is tense and shoulders elevated. Head to drooping decrease than the shoulders.
• Modifications: many individuals battle with desk prime place due to stress on the knees and ankles. If so, use a prop under the knees to cushion them.
• Inspiration: Personal grounding and feeling centered within the self. Inner reflection and silence. Preparing oneself mentally for what’s to return. Being self-supporting.

2. Forward Fold and Seated Forward Fold

• Function: each grounded and standing variations of the ahead fold lengthen the hamstrings, glutes, and calves. Deep core muscle engagement and isometric contraction. Lengthen the spinal muscular tissues.
  
• Form: legs are touching or hip-width distance aside. The decrease stomach is agency, pulling the backbone into flexion. Flexion happens on the hips, not the again. Knees might be bent, however attempt to straighten the knees as flexibility will increase. Feet level towards the highest of the mat or the sky whereas palms attain towards the toes. The head relaxes towards the legs.

• • Errors: having toes too huge in order that the lateral glute muscular tissues are engaged. Allowing the toes to end up to the perimeters. Intensely reaching with the shoulders and arms in order that the neck is tight and shoulders are elevated (however the again remains to be curved). Folding from the again, reasonably than on the hips. Not partaking the core. Holding breath.
    

• Modifications: folks with herniated discs within the again must be cautious with this pose or keep away from it altogether. A prop can be utilized between the legs and again to help the backbone. A strap across the toes, held in palms, may help discover depth.
  
• Inspiration: Reaching for objectives and shifting boldly towards challenges with a way of self-awareness and reflection. Loving oneself even regardless of struggles.

3. Halfway Lift

• Function: reset the backbone between ahead fold and plank throughout vinyasa. To activate again and core muscular tissues. Lengthen hamstrings.
  
• Form: midway elevate may be probably the most misunderstood and continuously repeated yoga pose! It’s desk prime place however in a vertical construction. Enter from standing ahead fold or after stepping to the mat’s prime from one other inverted place. Lift the backbone till it’s even with the hips, forming the form of a desk. Place palms on the calves or thighs (not the knees), elevate the pinnacle to align with the shoulders and gaze towards the bottom under the nostril. On exhale, launch again to ahead fold or proceed to the subsequent pose. 
  • Errors: similar as desk prime place. And permitting the entrance of the rib cage to jut towards the ground, making a spinal extension. Not lifting head excessive sufficient. Looking ahead as an alternative of down. Using solely the again muscular tissues to elevate with out tightening the core muscular tissues. Pressing palms onto knees (the knees don’t deal properly with this type of stress). Hyperextending knees.
• Modifications: folks with chronically tight decrease again muscular tissues could battle with this pose; their decrease again muscular tissues may attempt to do all of the work. If this pose bothers your decrease again, merely skip it and take an additional breath in ahead fold.
• Inspiration: Preparing to surmount a problem or go towards a purpose. Reminding oneself of the longer term however staying grounded within the current. Keeping sight of aspirations.

4. Low and High Lunge

• Function: whether or not grounded or standing, these poses purpose to create extra cellular hips. Build power within the legs (particularly within the standing model). Learn correct recruitment of hip, core, and again muscular tissues with arms elevated.
  
• Form: one leg is ahead, and the opposite is again (in a low lunge, the again knee is on the bottom). The entrance knee stacks over the entrance ankle. Both hips squared to the entrance of the again. The rear ankle stacks above the again toes (or lie flat on the bottom in a low lunge). Back is straight; hips in a slight posterior pelvic tilt; entrance rib cage pulled into the core. Arms elevated, elbows straight, shoulders relaxed. Gaze ahead. The backbone is lengthy, stalked vertically from the hips to the crown of the pinnacle.
  • Errors: Legs in a straight line with toes straight behind each other (like strolling on a tightrope). Rib cage jutting ahead in order that abs are relaxed and decrease again organizes right into a lordotic place with anterior pelvic tilt (tailbone lifted). Shoulders squeezed up towards ears. Leaning ahead as an alternative of stacking shoulders, backbone, and hips. The entrance knee barely flexed.
• Modifications: this pose is a total-body exercise, so begin with a low lunge till you get the dangle of it. If the again or shoulders harm, maintain palms in prayer place at coronary heart or resting on the hips. If there’s a ache within the entrance knee, transfer the foot ahead or backward till the ache is gone. Or, don’t lunge so deeply into the pose.
• Inspiration: Jumping from one level in life to a different with out hesitation or fear. Embracing the unknown with an open coronary heart. Boldness, bravery.
  

5. Downward-Facing Dog

• Function: lengthen all muscular tissues alongside the posterior chain, from heels to again of the neck. Build power within the shoulders and higher again muscular tissues. Stimulate mind operate. Strengthen deep belly muscular tissues.
  
• Form: to discover a correct “down dog,” begin in a plank place on the palms. Then, elevate the glutes straight as much as the sky with out shifting the palms or toes. Once there, you possibly can transfer the toes barely nearer to the pinnacle in order that the heels are fully on the bottom. Eventually, your ankles will probably be versatile sufficient that you needn’t take an additional step. The physique ought to seem like an isosceles triangle: the arms to glutes, glutes to ankles, and area between the palms and toes are equal in size. Feet are hip-width distance aside. Abs are engaged in order that tailbone gently tucks and the decrease again muscular tissues chill out. Shoulders pull-down backbone, away from ears. The entrance ribs gently tuck towards the stomach. Fingers are unfold huge on the bottom; as a lot of the hand is urgent into the bottom.
  • Errors: Fingers closed and many of the hand lifted off the bottom (which might trigger wrist ache). Arching backbone in order that chest curves towards legs. Hands and toes too shut collectively, so tailbone simply towards the sky and backbone compresses. Keeping ankles tight so heels can’t chill out. Arms and legs are too slim or too huge.
• Modifications: folks with excessive or low blood stress ought to keep away from holding this pose for a very long time or skip it fully. Knees might be barely bent should you expertise hamstring or decrease again compression. A toddler’s pose is a unbelievable substitute for downward canine.
• Inspiration: Pausing in instances of battle or hardship to analyze one’s true intentions and needs. Resiliency when the anticipated doesn’t occur. Belief in a single’s skills. Creative interior thoughtfulness.

6. High Plank or Low Plank

• Function: A excessive Plank is a plank with palms on the bottom; a low plank is elbows down. Most flowing kinds of yoga cue excessive plank as a result of it’s further effort to drop and elevate elbows constantly. Both variations of the pose require core power, shoulder power, and quadriceps power. Nearly each different muscle within the physique strengthens isometrically.
• Form: shoulders are stacked straight over palms and ankles are stacked straight over toes. The again of the pinnacle, shoulders, backbone, and hips are all in a flat line, like desk prime place. The gaze is towards the bottom straight under the nostril. Legs are collectively or hip-width distance. The entrance rib cage pulls towards the backbone. Mild posterior pelvic tilt.
  • Errors: Fingers shut along with many of the palms lifted off the bottom. Hands ahead of the pinnacle in order that shoulders are elevated and tight. Back muscular tissues lengthened in order that the backbone bows towards the bottom. Hips greater than decrease again; tailbone poking out. Lower again sagging with hips under shoulder degree. The toes unfold huge. In low plank: elbows splayed out to the perimeters.
• Modifications: if the wrists harm in plank, change excessive plank with low plank on the elbows (though this isn’t beneficial for vinyasa courses). Both variations might be carried out with the knees on the bottom (simply remember to maintain the abs equally engaged).
• Inspiration: improvement of resiliency. Fostering a way of interior self and independence. Asking oneself tough questions. Sitting with discomfort. Building one’s power for the longer term by staying current within the second. Self-worth.

7. Cobra and Upward-Facing Dog

• Function: strengthen the spinal extensors, higher again muscular tissues, and glutes. Lengthen muscular tissues across the chest and fronts of the shoulders. Release hip flexors; activate hip extensors and interact glute muscular tissues. Lengthen quadriceps. 
• Form: begin with palms straight below shoulders and elbows tucked in towards the chest. With hips squared towards the bottom, elevate the chest. You can begin with barely bent elbows and work in direction of full elbow extension. Contract the muscular tissues between the shoulders blades to widen the chest. Engage the glutes, urgent hips nearer to the bottom. Ankles plantarflexed (toes pointed, laying on the bottom). Gaze is ahead with the again of the neck lengthy, stacked straight above the shoulders. The solely distinction between upward-facing canine and cobra is that cobra presses the hips to the bottom, whereas upward-facing canine options elevated hips.
  • Errors: starting with palms ahead of the shoulders and elbows opened towards the perimeters. Lifting shoulders towards the ears as an alternative of partaking higher again muscular tissues. Letting hips elevate off the bottom utilizing solely decrease again muscular tissues and no glutes. Keeping toes dorsiflexed (heels over toes, reasonably than ankles lengthy on the bottom).
• Modifications: should you endure from sure sorts of decrease again ache or have a herniated disc, it’s greatest to take this pose straightforward (or keep away from it altogether by staying within the plank place). However, there are lots of methods to switch this pose to place much less stress on the backbone. First, you possibly can maintain your elbows towards the bottom in order that your thoracic backbone and cervical backbone are the one elements that elevate. Second, you possibly can merely take a couple of breaths on the earth with out lifting. Third, you possibly can maintain your toes dorsiflexed and arch the backbone, dropping the hips slowly whereas sustaining a Plank Pose (holding abs engaged). 
• Inspiration: perception in a single’s means to overcome any problem with an open coronary heart. Sending love into the world. Being receptive to different folks’s love and suggestions. Self-pride, self-worth, and the flexibility to share it with humility.

8. Warrior II

• Function: strengthen the entrance leg’s gluteus medius, gluteus minimus, and quadriceps. Strengthen and stretch muscular tissues across the pelvis, interior thighs, and shoulders. Develop proprioception.
• Form: group of the toes is maybe probably the most essential side of warrior II. The again foot have to be turned at a 90-degree angle to the entrance with heels aligned. The entrance foot faces the highest of the mat, with the knee straight over the ankle. Both toes are flat on the bottom. Hips and shoulders squared towards the facet of the mat. Upper physique vertically aligned from crown of the pinnacle to tip of the tailbone. Gaze is ahead over entrance hand. Arms reaching towards back and front of mat (respectively), stacked over ankles. The entrance leg knee is horizontal to the bottom; the again leg knee extends.
  • Errors: “charging” by pushing the torso ahead over the entrance leg. Having the entrance knee too far forward or too far backward of the ankle. Not flexing the entrance knee sufficient. Arms out to sides reasonably than over ankles; arms weak, elbows bent. Lower again arched and ribs flared; pelvis in an anterior tilt. Back leg knee bowed inward and/or bent. The again foot turned out into an obtuse angle (reasonably than a 90-degree angle perpendicular to the entrance foot).
• Modifications: warrior II is likely one of the extra protected and cozy yoga poses (though it’s difficult for the muscular tissues to carry). People with knee ache can shorten the stance and chorus from flexing the entrance knee. For any again, ankle, or knee ache, experiment with bending or straightening the knee till comfy. Be certain the again foot is perpendicular to the entrance foot!
• Inspiration: hopefulness and braveness towards the longer term. Respecting the character of previous, current, and future. Care and warning when “drawing one’s sword.” Focus on the current second.

9. Warrior I

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• Function: strengthening the quadriceps of the entrance leg and gluteus muscular tissues of the again hip. Lengthening and strengthening muscular tissues of the pelvis. Gentle belly contraction. Lengthen latissimus dorsi and serratus anterior muscular tissues (with arms overhead). Stretch again ankle.
• Form: warrior I is a posh pose in that it blends warrior II and excessive lunge. The legs are organized like a excessive lunge, however the again foot opens to a 45-degree angle. So, the again foot of warrior I is extra acute than the again foot of warrior II. Like warrior II (and in contrast to excessive lunge), the heels are linear. Like excessive lunge, the hips and shoulders are sq. to the entrance of the mat, with arms held overhead. Traditionally, the palms are pressed collectively in a prayer place above the pinnacle with elbows prolonged. The entrance knee flexes till the thigh is parallel to the bottom. Back knee prolonged. The pelvis tucks into a mild posterior pelvic tilt; the entrance ribcage strikes towards the again of the physique; the spinal column is vertical and lengthy.
  • Errors: toes crossed like a curtsy lunge (this makes stability tough). Jutting the entrance ribs ahead, arching the decrease again, anterior pelvic tilt. Lifting shoulders with arms raised overhead. Straightening entrance leg.
• Modifications: like warrior II, warrior I is a comparatively light pose. If knee ache happens, shorten the stance. If ache within the hips or decrease again happens, widen the stance. A wider stance additionally helps with stability.
• Inspiration: self-reflection and exterior evaluation earlier than diving in. Rising from the ashes of earlier ache and kind to turn into a extra strong model of your self. Willingness to battle the nice battle. Defending and serving one’s neighborhood.

10. Child’s Pose

• Function: lengthening the spinal extensors and compression of the spinal flexors (compression being a optimistic impression). Lengthening muscular tissues alongside lateral edges of the torso. Stretching glutes, entrance of calves, and ankles. Compression and stretching of knees. Relaxation of neck muscular tissues. 
• Form: knees are open wider than torso, toes are touching. The torso relaxes between the knees. Arms are prolonged overhead, resting on the mat, with elbows straight. Eyes might be closed. The head rests on the bottom between elbows. Glutes hover over or relaxation on the heels.
  • Errors: holding knees nearer collectively (this can be a completely different pose, known as “ball pose”). Dorsiflexion of ankles reasonably than plantarflexion. Arms towards the perimeters of the mat reasonably than straight overhead. Stiffness within the stomach that prohibits glutes from sinking towards heels.
• Modifications: whereas a baby’s pose is taken into account a resting pose, it may be excruciating on some yogis’ knees. There are a number of modifications. First, pad under the knees with a pillow. Second, place a cushion between the knees and thighs to elevate the hips off the ankles. Finally, maintain the hips straight above the knees in a tabletop place. If the neck or shoulders are irritated with arms overhead, convey the palms again towards the toes with palms face-up
• Inspiration: self-reflection and inside connection; understanding one’s existence as a small a part of an enormous world. Relaxation, stress aid, independence, awe, and creativity.

11. Chaturanga

• Function: strengthening each muscle within the physique, like a push-up. Especially the muscular tissues of the triceps, shoulders, and core. Development of shoulder and wrist mobility. 
• Form: chaturanga begins in plank pose. With elbows pulled tight to the physique, carry out a reverse tricep push-up. The less-intense model entails reducing oneself to the bottom. The more-intense model consists of hovering above the bottom with higher arm bones horizontal to the bottom. Gaze towards the bottom under the nostril with head is as excessive because the shoulders (no decrease). Entire again is flat, like desk prime place, with no curvature of backbone. Shoulder blades pulled collectively. Feet dorsiflexed. Inhale to organize, exhale to decrease.
  • Errors: chaturanga is a difficult pose that will get simpler with apply. Issues happen when the decrease again sags, shoulder blades peel aside, and the pinnacle drops under the shoulders. The pose ought to transfer like a plank reducing to the bottom, not a snake curving and flopping down! Elbows being too broad can also be an error. Holding the breath.
• Modifications: decrease the knees to the bottom and decrease the chest and chin subsequent. Hips are final to the touch the ground. Ask a associate to put their palms in your elbows whereas standing above that will help you really feel the feeling of elbows tucked near the physique. Look ahead in order that the pinnacle stays elevated. Place palms on yoga blocks with the fingers hanging off the entrance edge to help wrist mobilization.
• Inspiration: overcoming challenges and the continual work towards private improvement. Self-confidence. Ability to talk one’s truths with humility.

12. Standing Side Bend

• Function: stretch and strengthen the obliques, rectus abdominis, decrease again muscular tissues, and shoulders. Strengthen interior thigh muscular tissues. Balance. 
• Form: Like all different facet bends, the standing facet bend requires a impartial pelvis and backbone. Only the muscular tissues on the perimeters of the physique contract and lengthen. Keeping ribs stacked over hips, the obliques on one facet of the physique contract and shorten. The reverse obliques lengthen and stretch. Arms increase overhead with fingers clasped in a “steeple grip” (i.e., solely the primary fingers are outstretched). Elbows straight, knees straight, legs locked collectively. Hips are horizontal, sq., and symmetrical.
  • Errors: lumbar curve and ahead ribs in order that the pose resembles a back-bend reasonably than a facet bend. Standing with legs huge aside in order that one hip additionally lifts. Elbows bent.
• Modifications: if the shoulders are irritated or elbows can’t straighten with arms overhead, drop the arm you’re bending towards and solely maintain one arm aloft. For stability points, stand with the toes barely wider. If you could have decrease again ache, give attention to sustaining a light posterior pelvic tilted posteriorly and interesting the decrease abs.
• Inspiration: bending however not breaking. Choosing distinctive and inventive paths in life. Leaning into discomfort. Exploration of the interior and outer self. Sense of power in sudden and irregular conditions. 

Step 3. Practice Mindfulness

Yoga carries unbelievable bodily and athletic advantages. It’s one of the crucial accessible methods to extend flexibility and mobility. But it’s a particular type of train in that it carries components of spirituality, meditation, and mindfulness. These components don’t replicate faith however are impressed by the mind-body connection. Do not low cost this aspect of the journey! Here are some things you are able to do to apply mindfulness.

Journal

We’ve obtained a whole weblog put up devoted to this very thought! Journaling is a unbelievable solution to maintain observe of the refined and delightful modifications within the physique, thoughts, and spirit that will (or could not) happen throughout your yoga apply. Try checking in with your self BEFORE you start to set intentions for the session. Then, examine in along with your emotions after the session to note if any modifications have occurred. 

Listen To Your Body

Yoga objectives aren’t like different health objectives: they worth the expertise of the apply reasonably than the result. You can set distinctive objectives earlier than each session based mostly in your current wants. In yoga, taking modifications, up-leveling, and down-leveling, are indicators of self-awareness and self-love. Yogis enable their our bodies to dictate the depth of the category and even particular person poses. Such attunement and adjustment to the minute particulars of 1’s physique might sound hyper-vigilant at first. Eventually, such notion will turn into pure and calming.

Experiment

Yoga promotes a way of curiosity and exploration (it’s no marvel so many journey bloggers put up photos of themselves doing yoga poses in unimaginable locations). Just as you experiment with new meals, kinds of make-up, outfits, and sports activities, so ought to your yoga apply be an opportunity to flee the mundane and discover delight! Here are a couple of methods to combine up your apply:

• Try a category in particular person at a neighborhood studio
• Do yoga with different sports activities, like on the prime of a hike or after a soccer recreation 
• Invite mates to hitch you! Teach one another your favourite poses
• Challenge your self to a wild-n-wacky pose. Laugh if you fall out of it!
• Buy a spunky new outfit to apply in
• Do your yoga class at completely different instances of day and alter the depth accordingly
• Try several types of yoga, simply for enjoyable (aerial hoop, anybody?!)

Lean Into It

Starting a yoga apply can really feel complicated, advanced, and downright bizarre. If you are feeling that method, you’re doing it proper! Yoga is in contrast to every other type of train, mindfulness apply, or bodily remedy as a result of it blends all these issues into one. By educating your self on the apply earlier than you start and displaying your self grace by your preliminary struggles, you’ll discover that the apply feels simpler each time you get to the mat. Who is aware of? You may even discover that your physique, thoughts, and spirit crave it. 

About the Author
Emily Stewart is a contract author at Runtastic. She’s a 200-Hour and practically 500-Hour licensed Vinyasa Yoga Instructor. And, she’s a licensed Trauma-Informed Yoga Instructor. She’s taught yoga within the USA, England, Malta, and Austria (and on-line). She’s attended and hosted yoga retreats around the globe. She spent six months finding out overseas in India, the place she practiced at an inner-city Sivananda Vedanta Yoga ashram at the very least twice weekly. She spent three days at their forest ashram in Tamil Nadu, India. She has served as a Mentor and Teacher Trainee with The Kaivalya Yoga Method Teacher Training.

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