The Yoga for Beginners – 36-Hour Foundation Program by Mayur Gurikar is a carefully designed online course created for individuals who are completely new to yoga or returning after a long break. This program provides a safe, structured, and comprehensive introduction to yoga, combining essential theory with extensive guided practical sessions.

Yoga is most effective when learned with proper understanding, alignment, breath awareness, and consistency. This foundation program ensures that learners not only practice yoga postures correctly but also understand the principles behind the practice, making yoga a sustainable part of their daily life. The course is delivered in simple, clear English and follows a balanced approach between knowledge and hands-on experience.

The program consists of 36 total hours, including 6 hours of pre-recorded theory and 30 hours of guided practical sessions, allowing learners to build confidence, body awareness, and discipline at a comfortable pace. Conducted 100% online, the course offers flexibility while maintaining structure and quality guidance.

What Students Will Learn

Yoga Fundamentals

Participants will gain a clear understanding of:

• Meaning and purpose of yoga

• Origin and brief history of yoga

• Yoga as a holistic body–mind system

• Benefits of yoga for modern lifestyle challenges

Body–Mind Awareness

Learners will develop:

• Awareness of body and breath connection

• Understanding of prana and mindful movement

• Foundational yogic lifestyle principles

• Improved focus and mental clarity during practice

Anatomy & Safety for Beginners

The course introduces:

• Basic musculoskeletal anatomy

• Spine and joint health awareness

• Role of breath in movement and stability

• Alignment principles and injury prevention

• Safety guidelines, contraindications, and modifications

Asana Practice (Physical Postures)

Through guided practical sessions, learners will practice:

• Standing asanas for stability and strength

• Sitting asanas for flexibility and awareness

• Forward and backward bends

• Twisting postures

• Balanced full-body sequences

All practices are slow-paced and beginner-friendly.

Breathing & Pranayama

Learners will understand and practice:

• Natural vs yogic breathing

• Breath coordination with movement

• Basic pranayama techniques

• Breath awareness for calmness and control

Relaxation & Meditation

The program includes:

• Guided relaxation techniques

• Introduction to meditation

• Stress-relief practices

• Understanding the importance of rest and recovery

Daily Yoga Routine Development

By the end of the course, learners will:

• Follow 20–30 minute guided beginner routines

• Practice yoga independently with confidence

• Build a sustainable daily yoga habit

• Prepare for intermediate-level yoga programs

Teaching Method

Mayur Gurikar follows a clear, structured, and beginner-centric teaching approach, which includes:

• Pre-recorded theory modules for flexible learning

• Live or guided practical sessions

• Step-by-step posture demonstrations

• Emphasis on alignment, breath, and safety

• Slow progression suitable for beginners

• Practice-based evaluation and participation tracking

Why This Tutor – Mayur Gurikar

Learners choose Mayur Gurikar because:

• Teaching focuses on strong foundations and safety

• Balanced integration of theory and practice

• Clear explanations suitable for absolute beginners

• Emphasis on long-term, sustainable yoga practice

• Professional and structured course design

His goal is to help learners start yoga correctly and confidently, building a strong base for lifelong practice.

Who Should Enroll

• Absolute beginners to yoga

• Individuals restarting yoga after a gap

• Working professionals and students

• People seeking stress relief and physical well-being

• Anyone wanting a structured foundation in yoga

Benefits / Outcomes

After completing this 36-hour program, learners will:

• Practice yoga independently with confidence

• Maintain proper posture and breathing

• Improve flexibility, strength, and balance

• Experience relaxation and mental calmness

• Establish a consistent daily yoga routine

• Be prepared for intermediate yoga programs