A collection of beginner friendly yoga classes to guide you into the world of yoga. And hopefully lay the foundation for a new, healthy routine in your life.

Let's get started – yoga for beginners

This is a grounding class that also involves tensing and releasing the upper legs and buttocks. When we feel threatened, the body naturally wants to run away. By tensing and releasing these areas of the body, we give energy to our natural needs and practice how we respond to stress and traumatic reactions. 
 
 
For Grounding classes part 1 and 2, please see <a target="_blank" href="https://yogobe.com/se/videos/79bz">Grounding – Trauma Yoga</a> and <a target="_blank"href="https://yogobe.com/se/videos/e52u">Grounding short – Trauma Yoga.</a>
 
 
Learn more and take part of all lectures and classes with Heather in the <a target="_blank" href="https://yogobe.com/se/programs/trauma-informed-yoga/overview">Trauma informed yoga program</a>.

Help the body fulfill its biological imperative for fight and flight to reduce stress and change patterns.

Grounding skills – Trauma yoga

Hips

Legs

Yoga

Josefin Wikström

Heather Mason

Trauma

Body awareness

Depression

Grounding

Stress management

Worry & anxiety

This pranayama, breathing technique, is a practice of understanding the anatomy of the breath and bringing that awareness into the body. It is a great base for a successful pranayama practice and the recommendation is to master this before stepping into any other techniques.
The workshop starts with an introduction to the technique, then you will be guided through the technique and the workshop ends with savasana, a relaxation.


A basic breathing technique suitable for everyone that calms your breath and brings awareness to your body.

Full complete breath

Breathe

Ulrica Norberg

Breathing exercises

Get started

Seated

A dynamic sequence of movements in a faster pace with the traditional counts connecting the body, breath and movement to focus the mind. The Sun Salutations are a way of showing gratitude towards the sun and life and was traditionally used to increase vitality, strengthen the body and increase the circulation and energy.
 
This class is a part of the <a target="_blank" href="https://yogobe.com/se/prisonyogaproject">Prison Yoga Project</a>.

Dynamic sun salutations to increase heat and energy in the body.

Sun Salutation A and B

Whole body

Sun salutations

Breath has a profound impact on the nervous system. Elongating the exhalation stimulates the vagus nerve, thereby increasing parasympathetic activity, and providing relaxation in the present moment and into the future. Learn how ocean breathing can support the elongation of the exhalation for this benefit. 
 
 
It's recommended to practice this for at least 10-15 minutes every day.
 
 
If this exercise and breathing exercises in general feels triggering, try the <a target="_blank" href="https://yogobe.com/se/programs/trauma-informed-yoga/overview">Scent & breathing practices</a> for an additional aspect of a safety scent.
 
 
Learn more and take part of all lectures and classes with Heather in the <a target="_blank" href="https://yogobe.com/se/videos/x42z">Trauma informed yoga program</a>.

Increase the vagal activity and induce relaxation.

Longer exhale & ocean breathing

Relaxation

In this class, we will use ocean breathing together with soft movements, stretch, and balance poses. As you move through the sequence, you will be guided to sense how each posture feels, giving you a greater sense of your body and building bodily awareness. 
 
 
Learn more and take part of all lectures and classes with Heather in the <a target="_blank" href="https://yogobe.com/se/programs/trauma-informed-yoga/overview">Trauma-informed yoga program</a>. To get some more knowledge and understanding about ocean breathing, take part of the video <a target="_blank" href="https://yogobe.com/se/videos/9uh4">Longer exhale & ocean breathing.</a>

Cultivate awareness of your body and yourself through breath and movement.

Mindful connection – Trauma yoga

In this class we explore how using blocks allows the asanas (postures) to be more accessible so that you can redirect your focus to the deeper subtleties of what you feel. Practically, yoga blocks bring the earth up to you so that you don't need to compromise space, just to reach the earth. 
 
 
Blocks encourage you to dig deeper and expand your internal limits. You'll need two yoga blocks or two thicker books. 
 
 
This class is a part of the course <a target="_blank" href="https://yogobe.com/se/courses/the-yoga-fundamentals/overview">The Yoga Fundamentals</a>. A practical 7-week course where you learn about the fundamental parts of yoga – and create a solid foundation in your own yoga practice

Redirect your focus into the deeper subtleties of what you feel – with the help of two blocks.

Freedom inside form

Brooke Elliston

Beginner yoga

Focus & Concentration

Seven segments flow – this introduction, to the class <a target="_blank" href="https://yogobe.com/se/videos/h6k4 ">Alignment flow</a>, introduces you to the seven segments theory. When working with the seven segments you'll focus on alignment, working through your whole body. The class will help to learn how to how to work from the ground up to find alignment and improve your posture, working with the concept "Root to rise".

Root to rise – work from the ground up to find alignment and improve your posture with the seven segments. 

Alignment flow (intro)

Get energized

A seven segments flow where we work through our whole body with the seven segments theory. In this class you will get to explore the concept "Root to rise", which helps you to ground yourself. Grounding is a great way to improve your posture, learn how to activate your muscles to support your body and calm your mind.
 
 
This class is great if you wish to learn how to ground yourself, improve your posture and get tools that will be helpful to support your body in all types of yoga classes. 
 
 
<a target="_blank" href="https://yogobe.com/se/videos/9b4x ">This introduction </a> will give you a deeper understanding about the seven segments.

Root to rise – work from the ground up through the seven segments to find alignment and improve your posture. 

Alignment flow

Use your body to get into your head. Balance training requires our full attention and is the perfect way to regain focus when our mind feels shattered and we want to become more efficient. 

Lose your focus and you will lose your balance, practice keeping your body and mind steady.

Find balance & focus

Camilla Oldberg

Balance

At the workplace

Short breaks

Standing 

A calmer yoga class that can be helpful when you have a backache. The focus is to strengthen the lower parts of the back, and also to release tension in muscles that are tense and become affected by stress.
 
 
If you are experiencing pain, get out of the posture and try some of the options, or skip the exercise completely. Please consult healthcare professionals before starting the yoga program if you have any spinal injuries.
 
 
The class is a part of 
<a target="_blank" href="https://yogobe.com/se/prisonyogaproject">Prison Yoga Project</a>.

Strengthen the muscles around the spine and releasing muscular tension.

Slow flow – release your back

Back

Spine

Eleonora Ramsby Herrera

Back pain

Strength

This class contains a combination of exercises that focus on grounding. Grounding as in our contact with the earth as a place to find balance and stability in both the body and the mind. To feel your feet connected to the ground and your weight towards the floor - either physically or mentally - can help you when facing challenging situations to regain stability. 
 
This class is hence good if you feel restless or are experiencing anxiety or stress.
 
This class is a part of the <a target="_blank" href="https://yogobe.com/se/prisonyogaproject">Prison Yoga Project</a>.

A dynamic sequence to help reduce stress and anxiety.

Yoga for grounding 

This practice is useful if you are experiencing physical and mental tension and would like some time to rebalance your body and mind. Can be practiced any time during the day. The class begins with a gentle warm-up to prepare the body for a 10-minute meditation. A selection of yoga movements practiced at a slow pace, focusing on releasing tension in the larger muscle groups of the shoulders, back, hips and legs. This is followed by a 10-minute seated meditation and a restorative resting pose for optimal relaxation. 

Meditation with a warm-up to release tension in the shoulders, back, hips and legs.

Meditation & movement

Meditate

Mindfulness

Seated & lying down

This is a short yoga sequence that serves to connect breath and movement in a
slow-paced tempo and to prepare you for a seated meditation. But it can also be done separately as a practice of its own. The session includes gentle movements to increase mobility for the larger muscle groups, it includes the six movements of the spine and a gentle core strength exercise for optimal support. 

A short slow-paced yoga sequence, perfect to use to prepare for seated meditation.

Prepare & warm-up for meditation

Warm-up

A guided deep relaxation to help calm you down and get grounded. Use it at any time during the day when you need to take a break, release tension and calm your mind. 
 
 
This Yoga Nidra practice can be practiced as it is, but you can also choose to practice the <a href="https://yogobe.com/se/videos/9z6f">Calming & Grounding - Yoga Nidra Practice, pre-asanas</a> sequence with soft movement to prepare your body and mind for relaxation.

A guided session of deep relaxation to help calm you down.

Yoga nidra – calming & grounding 

Mona Anand

Audio meditations

Evening-yoga

Lying down

Sleep

Yoga Nidra

This video is for those days when life feels overwhelming and you feel that you can't really breathe or you grasp for air. A perfect paus for everyday life that can be done wherever you are. You'll start with some sitting poses to relax the body, and prepare for your pranayama.
 
A bolster, pillow or a blanket can help you sit more comfortably but use all the props you need.

Pranayama pause for those days when you are gasping for air and life feels overwhelming.

Breathing pause

Morning routines

A slow and gentle flow to help you release tension and gather your thoughts. The class is designed to work as pre-asanas for the <a href="https://yogobe.com/videos/8u4g">Yoga nidra – calming & grounding</a>, but can also be used separately. Get into your body and calm your mind with this slow asana practice and then continue with the calming and grounding audio yoga nidra sequence.

A gentle flow to ground and gather your thoughts – perfect as a pre-flow to yoga nidra or other meditation. 

Calming & grounding – slow flow

Welcome to a class where we create space and explore the interaction between mind, soul, and body. We flow consciously into the body to calm the mind and to reduce tension and stress in order to be able to stop and reflect and be with the present.
 
This class is perfect when you feel like you want to move inward, and can help you with the balancing of acting and pausing. By connecting breath and body you will also become more present in the now.

Connect to your breath and your body in this deliciously slow and soft class.

Yoga to pause, connect & reflect

A de-stressting, relaxing and rejuvenating class that aims to de-tensify and re-sensify your systems in both body, mind and spirit. The class begins with yin yoga and culminates with a power-boost of all your systems and senses in restorative yoga. In this class you will need bolster or pillows, a blanket, blocks and an eye-pillow.
 
 
This class is a true gem for any day you need a break and a recharge. It will help you to strengthen your inner powers and after the class, you will hopefully arrive in a more inspired, clear and present atmosphere.

A sweet, rejuvenating and relaxing yin yoga that culminates in blissful restorative yoga for clarity.

Yin & restore

Neck

A workshop where we take things to the next level of understanding within Ashtanga Vinyasa Yoga. Working from the inside out we dive into the internal alignment of the physical and energic body which will support the outer structure and alignment of the asanas that we continue to learn and as always conscious breathing will always be a cornerstone in your practice.
 
 
In this workshop we cover Mula bandha, Uddiyana bandha, Jalandhara bandha.
 
 
This video belongs to the series <a target="_blank" href="https://yogobe.com/se/playlists/52ctzwh6e">Ashtanga Yoga Essentials</a>. Take part of the introduction series <a target="_blank" href="https://yogobe.com/se/playlists/fsta5p769">Ashtanga Yoga Foundations</a>. To deepen your practice further, take part of <a target="_blank" href="https://yogobe.com/se/playlists/8zsg3x6te">Ashtanga Yoga Progression. </a>

We dive into the physical and energetic body and discover three of the Bandhas.

Ashtanga Yoga Essentials Workshop

Laruga Glaser

Technique-tip

Laruga challenges you to develop stamina, strength and learn the flow of the Ashtanga yoga practice. Please watch <a target="_blank" href="https://yogobe.com/se/videos/c8s9">Ashtanga Yoga Foundations – Part 1</a> and <a target="_blank" href="https://yogobe.com/se/videos/z63x">Ashtanga Yoga Foundations – Part 12</a> before practicing for recommendations regarding modifications and greater understanding of the importance and combination of pranayam (breathing with sound), dristhi (focus) and asana (movement).
 
 
This video belongs to the series <a target="_blank" href="https://yogobe.com/se/playlists/fsta5p769">Ashtanga Yoga Foundations</a>. This is for you who are new to Ashtanga yoga. You will be provided with an introduction to the practice and its foundations. To deepen your practice, take part of <a target="_blank" href="https://yogobe.com/se/playlists/52ctzwh6e">Ashtanga Yoga Essentials</a> and <a target="_blank" href="https://yogobe.com/se/playlists/8zsg3x6te">Ashtanga Yoga Progression </a> – these series will deepen your understanding of Ashtanga yoga, working from the inside out.

Increase strength and develop stamina through this short flow with sun salutations.

Grounding skills – Trauma yoga

Grounding skills – Trauma yoga

Grounding skills – Trauma yoga

Full complete breath

Sun Salutation A and B

Longer exhale & ocean breathing

Mindful connection – Trauma yoga

Freedom inside form

Alignment flow (intro)

Alignment flow

Find balance & focus

Slow flow – release your back

Yoga for grounding

Meditation & movement

Prepare & warm-up for meditation

Yoga nidra – calming & grounding

Breathing pause

Calming & grounding – slow flow

Yoga to pause, connect & reflect

Yin & restore

Ashtanga Yoga Essentials Workshop

Ashtanga Sun Salutation A & B

Grounding skills – Trauma yoga

Full complete breath

Sun Salutation A and B

Longer exhale & ocean breathing

Mindful connection – Trauma yoga

Freedom inside form

Alignment flow (intro)

Alignment flow

Find balance & focus

Slow flow – release your back

Yoga for grounding

Meditation & movement

Prepare & warm-up for meditation

Yoga nidra – calming & grounding

Breathing pause

Calming & grounding – slow flow

Yoga to pause, connect & reflect

Yin & restore

Ashtanga Yoga Essentials Workshop

Ashtanga Sun Salutation A & B