Yoga for Beginners: A Complete Program wih 9 Practices, with Jane Adams

Basic Yoga Breathing and easy movements done in coordination with the breath. This gentle practice with help calm your nervous system, relax your body and mind, and help reduce the negative effects of stress. All poses are done lying on your back.

In Standing Poses, you'll learn safe, effective alignment for these important full body poses, without long difficult holds. Standing poses develop strong flexible legs and hips, and help cultivate a feeling of inner strength.

Upper Body Strength & Flexibility begins with range of motion exercises and strength work needed for yoga, and ends with stretches. You'll strengthen and tone your arms, shoulders, chest and upper back, and develop the strong flexible upper body needed to safely progress in yoga.

Standing Balances starts with easy balance exercise, includes all the classic beginning yoga balance poses, and builds up to the more challenging balance Half Moon. You'll develop strong feet and legs, improve your balance, and learn to do challenging yoga balances with confidence.

This slow paced and relaxing practice is all done on the floor, and combines hip openers and leg stretches with some upper body and torso stretches. It's perfect when you want a complete, but also relaxing practice.

This somewhat faster paced and energizing practice is all done standing, and includes standing poses, easy balances and upper body work. This is perfect when you have limited time, but want a full-body, energizing practice.

This 8 minute basic guided relaxation will help you deeply relax and is the perfect way to end your yoga practice.

These poses will strengthen your abdominals, upper and lower back, and hips. A strong core will protect your back from injury, improve posture, and support and enhance everything you do physically.

This slower-paced practice is all done lying on your back. These longer held stretches, some done with the support of blankets and a strap, will help coax tight stiff muscles to relax and lengthen.

This section includes a wide variety of poses to stretch muscles all throughout your legs and hips, along with twists for a supple healthy spine. These are all done on the floor, either kneeling or sitting. You may want to have a blanket handy for comfort while kneeling.

This longer relaxation with visualization will help your body and mind to fully relax and unwind.