Yoga for Beginners

Yoga for Beginners is accessible for everyone. This program is designed for those who want to start doing yoga and need a bit of guidance before trying their first class.

During the next four weeks, we will look at some of the foundational postures of a vinyasa class such as the downward facing dog, plank, chaturanga, etc. Move through twenty-minute classes where we will stop a little bit here and there for you to understand how to do a posture and still get the time to practice it.

Move at your own pace, take your time and take four weeks to begin your yoga journey. 

Duration:
4 weeks
Level:
Level 1
Styles:
Vinyasa flow
Lizette Pompa
Yoga for Beginners

Week 1

Welcome to Your Practice

Today it’s the beginning of the program. Get familiar with your yoga mat and blocks but most importantly with your Ujjayi breath and downward facing dog. Start feeling your body and connect to the new mat space that will transform you during these four weeks.
Vinyasa flow with Lizette Pompa
Level 1
20

Move Into Plank

 We keep moving forward. Today’s focus is plank pose which will allow you to connect to your core and set a good base for chaturanga. Start with the same sequence as yesterday adding a few more things here and there to get familiar with the postures.
Vinyasa flow with Lizette Pompa
Level 1
9

Chaturanga Dandasana

After finding plank pose and that core connection we move into chaturanga dandasana which is one of the most demanding postures in a vinyasa practice, so don't be too hard on yourself if your struggling in the beginning. Move with your body and your breath and learn how to modify to adapt the practice to your body.


Vinyasa flow with Lizette Pompa
Level 1
10

Week 2

Salute the Sun

Today we bring into our practice Sun Salutation B. Move through a very similar flow as the one you have been practicing but bring special attention towards Tadasana. We will work on strengthening our legs and hamstrings. Together we will start with our Sun Salutation A and move on to our Sun Salutation B where we stop in chair pose. Finding our flow in our transitions. 
Vinyasa flow with Lizette Pompa
Level 1
11

Find Your Inner Warrior

 Understand how to position yourself in one of the most recurrent postures of a vinyasa practice; warrior ll. This posture may seem easy but doing it correctly requires attention. From where to position your feet to where to find the space for the rest of the body. Come along and find your inner warrior.
Vinyasa flow with Lizette Pompa
Level 1
6
Extended side angle

Let’s Practice

Today we practice. We put together everything we have learned on week one and two and bring it to the mat. Flow through a twenty-minute class all by yourself and put into action you newly gained knowledge. We will not stop in any posture, instead, we will work on our flow. Feel your energy rushing through your body, and connect to your breath!
Vinyasa flow with Lizette Pompa
Level 1
5

Week 3

Repetition is Key

 This is week three, and its time to repeat everything you now know! We go back to week one and review our Ujjayi breath, Downward Facing Dog and that hip hinge we use as we fold forward. Remember that doing something with quality requires repetition and practice, which is the reason why we will do it over and over again!
Vinyasa flow with Lizette Pompa
Level 1
5

Reviewing Plank

Even a tiny little detail matters when it comes down to plank pose. Take the time to pay special attention to it as you move into your twenty-minute practice today. A solid and strong plank will help you a lot as you move into Chaturanga, it all complements each other. We need to work with our entire body in our plank, especially our core. It might feel impossible in the beginning but it will get easier and easier, I promise!
Vinyasa flow with Lizette Pompa
Level 1
3

Chaturanga Dandasana Take Two

 Let’s go back to one of the most demanding postures or transitions in class, chaturanga. This posture takes a lot of attention from you and most importantly, it takes lots of repetition. Move mindfully and with consistency, and you will see that the impossible becomes possible. We will break down the postures together and I will guide you on this journey. 
Vinyasa flow with Lizette Pompa
Level 1
3

Week 4

Stand Strong

 Learn how to place your feet during standing postures. Your feet are your base, and a posture starts from the ground up. The stronger and more supported you feel the stronger you will feel as you stand. To understand how to place your legs and feet will make everything in your practice easier. In the end, we will work on our flexibility and relax our body. 
Vinyasa flow with Lizette Pompa
Level 1
2
Camel pose on toes

Move into Backbends

Backbending has a lot of benefits. Learn how to move into your backbends in a safe way protecting your lower spine which is the part that takes most of the pressure during these postures. Move step by step, support your spine and enjoy the benefits. We will use our entire body, work on our flexibility as we at the same time use our strength. 
Vinyasa flow with Lizette Pompa
Level 1
4
yoga workout

Today We Flow

Congratulations! You made it through these four weeks, and now you are ready to continue with your journey. This is just the beginning even if you are not a beginner anymore. Today we flow bringing in everything you have learned during this time. We will use two blocs during this practice. You can always use books or anything you have at home if you don't owe any blocks. 


Get ready to flow and have fun.
Vinyasa flow with Lizette Pompa
Level 1
6