An Ultra Beginner Class

Who is considered as an ultra beginner exactly? Well, someone who has never done yoga before; someone who doesn’t do much exercise at all; or even, just take a look at the coffee shop across your house, those middle age people or elderlies that are relaxing and chilling away with their coffees in the lazy afternoons – those, are ultra beginners. 


If these group of people are to be considered as ultra beginners, that means the class would meant no downward dogs, nor any warriors. Then how should we plan such a class for 60 minutes? 


I played around with some poses, and tested them on the ‘ultra’ beginners that I could grab around me from office and among my friends, and this is what I’ve got.


  • Introduction

Sit comfortably, introduction of the session, open the class with OM chants

  • Deep breathing exercise

Inhale through the nose, exhale through the nose. Long deep breaths for 6 to 10 times

  • Warm ups
  1.  Neck Rotation
  2.  Shoulder Rotation
  3. Side bend/Stretches
  4. Vakrasana
  5. Baddha Konasana
  • Asanas
  1. Tadasana
  2. Padangusthasana
  3. Prasarita Padottanasana
  4. Vrksana
  5. Chakravakasana
  6. Dandayamana Bharmanasana
  7. Balasana
  • Counter stretches
  1. Apanasana
  2. Supta Matsyendrasana
  3. Ananda Balasana
  • Cool Down

Lie in Savasana

  • Closing

Chanting of 3 OMs to close the class. 




Still, some of the stretches were not easy, surprisingly, for these ultra beginners, but they are definitely manageable, and would suffice for an ultra beginner class for a good 60 minutes!