Yoga For Beginners: A 15-Day Foundational Course from Udemy

In this 15-day online yoga course, renowned British yoga instructor, founder of Yoga 15, Abi Carver, leads you through a comprehensive at-home beginner yoga retreat, in just 15 minutes a day.

Who is Abi Carver?

Abi Carver, creator and instructor of Yoga 15, is a two-time Yoga Alliance certified yoga teacher and National Academy of Sports Medicine qualified personal trainer. She is trained in Hatha, Power Yoga and Zenthai Flow and works with the worlds elite performers including international football stars, leading philosophers, authors, rockstars and extreme sports athletes. She also teaches tens of thousands of students across her website and other platforms.

"I've personally seen the immense power of yoga to support active men and women in their high-pressure lifestyles. It's my mission to make this practice accessible to athletic, motivated individuals who don't have the time to join an expensive yoga studio or commit to 1 hour+ weekly yoga classes. I believe that the wide-ranging benefits of yoga can be effectively accessed through short, consistent daily sessions, when the objectives of the student and the content of the class are perfectly aligned.”

What makes Yoga 15 different?

This course is based on the tried and true principles of Yoga 15—a comprehensive, non-spiritual program of yoga videos designed to accelerate your performance and support your recovery. What makes this style of yoga different is that it's not only about what you accomplish in your practice but also about what your practice can help you to accomplish in other areas of your life.

15-minute classes

Yoga classes are typically 90 minutes long and in Abi’s experience, this is a significant time commitment to ask of a new student. Time is at a premium in the modern age and this course is designed with that top of mind.

15 minutes is a period of time that we can all fit around our busy schedules. Whether you choose to practice before work or after work, or if you're lucky enough to have the opportunity to break up your day with some exercise. All of us can find 15 minutes to allocate to mind and body maintenance.

As productivity guru, Tim Ferriss, taught us: “It’s the small things, done consistently, that are the big things.”

Clear objectives

Instead of practicing once a week for 90 minutes, in this course, you'll practice for 15 minutes a day on just one aspect. We might look at stretching your calves and hamstrings or opening up your hips. Alternatively, we could focus on a skill like balance, core strength, focus or concentration. You'll find that each of the Yoga 15 videos is highly specific and gives you a clear objective at the outset. This is quite a radical approach in yoga where classes are typically given generic titles like hatha flow or vinyasa which don’t give away much information about the style, content or what you may or may not achieve with your time.

Non-spiritual

Abi Carver has been careful not to incorporate any of the spiritual and religious aspects of yoga into her classes as she doesn’t want to exclude any student on the basis of their beliefs or cultural preferences. Instead, the yoga poses and cues are all translated into English and the practices are designed exclusively to improve the health of the student’s body and mind.

Confidence to walk into any studio

One of Abi’s primary objectives is to give you the tools and confidence you need to walk into any yoga studio and know that you've got this. Yoga studios can be intimidating places if you’re new to the practice but yoga is a one-player game and you really don’t need to worry about what your fellow students are up to. With these beginner classes you'll find that the language and movements are familiar to you and you won’t have to worry about feeling out of place.

Cheaper than a single studio class

Studio yoga classes are often prohibitively expensive as their overheads are high. In this course, we strip it down to the basics. All you need is a mat, some space and, if you're lucky, a little quiet. And you'll receive 15 different yoga videos that you can practice as many times as you like for the price of just one studio class.

Why Practice Yoga?

Gain a better understanding of your body.
Improve your flexibility.
Increase your range of motion.
Strengthen your entire body, especially your core.
Sleep better.
Improve your coordination.
Learn how to breathe better and more effectively.
Eliminate aches and pains.
Alleviate post-workout soreness.
Reduce your injuries.
Start each day on the right foot—alert, centred and in the zone.

Testimonials for Abi's "15 Minutes x 15-Day Total Yoga Challenge"

“Fantastic course. Bitesize 15-minute yoga. I have done it daily for weeks now and I feel a huge benefit” Anna Davey

“I keep rotating among 6 of Abi's 5x15 series and obviously am a fan. Excellent in all respects.” Randolph Harper

“It is a real treasure and a gift this course. Abi is an instructor who transmits balance, serenity and focus. I am very happy and grateful for it.” Claus Charley

“This is amazing course, made me practise yoga consistently in lockdown era. Some balancing poses are super hard, I am nearing the end of 15 days now, I am going to redo the whole course again because there is a huge margin to improve. Thanks to everyone involved.” Bharat

“I woke up with stiffness and this class help me to relieve the stress my body was in." Margaret Duran

“Was a beginner and this allowed me to do yoga comfortably in my own home and build up slowly. Will continue to use regularly.” Kristina DM

“It is one of the best yoga course. The duration is very good with the well-managed course.” Rajendra Prasad Neupane

“Course is really good..Step by Step Progression is helpful for beginners." Swapnil Jain

“Perfect length of time and level of effort to give me a boost at the beginning or middle of my day. ” Terry Brogan

“Good short lessons that you can fit into a busy schedule.” Schuyler Berg

“This course is what i was looking for. 15 min per day is a great combo, i think i will buy the others form the same author. Good job keep doing it. ” Giorgio Guidazzi

“I think the 15-minute segments are the perfect length. Since I'm working from home these days, I can easily silence my phone and email for a bit, do some quick yoga, and then get back to work feeling refreshed.” Gabriel Jones

What's inside

Learning objectives

The fundamental yoga poses and sequences.
To improve your flexibility.
To increase your range of motion.
To build core and upper body strength.
To improve your balance and proprioception (the sense of where your body is in space).

To alleviate pain, especially in the lower back, neck and shoulders
The skills of conscious breathing, to enhance your focus and gain a greater sense of clarity.
To equip yourself with the tools you need to relax your central nervous system.
To improve your body awareness.

The fundamental yoga poses and sequences.
To improve your flexibility.
To increase your range of motion.
To build core and upper body strength.
To improve your balance and proprioception (the sense of where your body is in space).
To alleviate pain, especially in the lower back, neck and shoulders
The skills of conscious breathing, to enhance your focus and gain a greater sense of clarity.
To equip yourself with the tools you need to relax your central nervous system.
To improve your body awareness.

Syllabus

In this section, we cover many of the yoga bases—the poses, breathing and some basic skills of self-maintenance.

Basic Yoga Poses

Hip-Opening Stretch

Traffic lights

Read about what's good

what should give you pause

and possible dealbreakers

Provides a non-spiritual approach to yoga, which may appeal to those who are new to yoga and prefer to focus on the physical and mental benefits

Offers short, 15-minute classes, making it easier for beginners to fit yoga into their busy schedules and establish a consistent practice

Focuses on clear objectives in each class, which helps beginners understand the purpose of each session and track their progress effectively

Aims to equip students with the confidence to attend studio classes, which is beneficial for those who may feel intimidated by studio environments

Requires only a mat and some space, making it accessible to beginners who may not have access to specialized equipment or a dedicated studio

Builds on techniques and skills learned in the beginning of the course, which may require students to take the course in serial to get the most out of it

Reviews summary

Efficient 15-minute beginner yoga

According to learners, this course is a fantastic resource, particularly for beginners looking to incorporate yoga into a busy schedule. The 15-minute segments are frequently highlighted as the perfect length, enabling consistent daily practice. Students report experiencing real physical benefits, such as pain relief, reduced stiffness, and improved flexibility and strength. The instructor, Abi Carver, is praised for her demeanor, making the practice accessible and comfortable, even for those new to yoga or practicing at home. While some find certain poses challenging, the course provides a solid foundation and is seen as having excellent value.

Some poses offer challenge, allowing growth.

"Some balancing poses are super hard, I am nearing the end of 15 days now, I am going to redo the whole course again because there is a huge margin to improve."

Abi Carver is praised for her teaching style.

"Abi is an instructor who transmits balance, serenity and focus."

"Her cues were clear and easy to follow."

"The instructor's calming presence made practice enjoyable."

Short duration encourages daily, regular practice.

"made me practise yoga consistently in lockdown era."

"I have done it daily for weeks now"

"Will continue to use regularly."

Accessible and comfortable for those new to yoga.

"Was a beginner and this allowed me to do yoga comfortably in my own home and build up slowly."

"Course is really good..Step by Step Progression is helpful for beginners."

"I was a beginner when I started and the course made yoga approachable."

Effective for flexibility, pain relief, and strength.

"I have done it daily for weeks now and I feel a huge benefit"

"I woke up with stiffness and this class help me to relieve the stress my body was in."

"Helped me improve flexibility and reduce back pain."

"Felt stronger and more balanced after completing the 15 days."

Short 15-minute sessions fit easily into busy days.

"Fantastic course. Bitesize 15-minute yoga. I have done it daily for weeks now and I feel a huge benefit"

"I think the 15-minute segments are the perfect length. Since I'm working from home these days, I can easily silence my phone and email for a bit, do some quick yoga, and then get back to work feeling refreshed."

"Good short lessons that you can fit into a busy schedule."

"The duration is very good with the well-managed course."

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in Yoga For Beginners: A 15-Day Foundational Course with these activities:

Review Basic Anatomy

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Reviewing basic anatomy will help you understand which muscles and joints are being targeted in each yoga pose, leading to better form and reduced risk of injury.

Browse courses on Anatomy

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Study diagrams of the major muscle groups and bones.
Review the function of key joints like hips, shoulders, and spine.
Take a short quiz on anatomical terms.

Read 'Yoga Anatomy' by Leslie Kaminoff

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Reading 'Yoga Anatomy' will provide a deeper understanding of the musculoskeletal system and how yoga poses affect the body.

View Yoga Anatomy 2nd Edition on Amazon

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Read the chapters related to the poses covered in the course.
Identify the muscles being stretched and strengthened in each pose.
Note any contraindications or modifications for specific poses.

Explore Online Yoga Tutorials

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Following online yoga tutorials from different instructors can expose you to various teaching styles and modifications, enhancing your understanding of the poses.

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Search for tutorials focusing on specific poses or sequences from the course.
Follow along with the tutorials, paying attention to alignment and breathing.
Compare different instructors' cues and modifications.

Four other activities

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Show all seven activities

Practice with a Friend

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Practicing with a friend allows you to give and receive feedback on your form and alignment, improving your understanding of the poses.

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Find a friend who is also interested in yoga.
Take turns leading each other through a sequence of poses from the course.
Provide constructive feedback on each other's alignment and breathing.

Create a Yoga Pose Guide

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Creating a guide will solidify your understanding of proper alignment, benefits, and modifications for each pose.

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Choose 5-7 poses from the course.
Research the proper alignment, benefits, and modifications for each pose.
Create a visual guide with images and descriptions.

Design a 30-Minute Yoga Sequence

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Designing your own sequence will help you integrate the poses and principles learned in the course into a personalized practice.

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Choose a theme or focus for your sequence (e.g., hip opening, back strengthening).
Select poses from the course that align with your theme.
Arrange the poses in a logical order, considering transitions and counterposes.
Practice your sequence and make adjustments as needed.

Read 'Light on Yoga' by B.K.S. Iyengar

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Reading 'Light on Yoga' will provide a deeper understanding of the philosophy and practice of yoga.

View Light on Life: The Yoga Journey to Wholeness,... on Amazon

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Read the introduction and chapters on the basic principles of yoga.
Study the poses covered in the course, paying attention to the detailed instructions.
Reflect on the philosophical aspects of yoga and how they relate to your practice.

Career center

Learners who complete Yoga For Beginners: A 15-Day Foundational Course will develop knowledge and skills that may be useful to these careers:

Yoga Instructor

A career as a Yoga Instructor may be a good fit for you. You would lead individuals or groups through various yoga poses and sequences, guiding them in proper alignment and breathing techniques. This course, designed as a 15-day at-home beginner yoga retreat, will equip you with the foundational knowledge of basic yoga poses and sequences. You'll gain a better understanding of your body and breathing techniques, which are essential for effectively teaching others. The course's non-spiritual approach will allow you to cater to a diverse range of students. Abi Carver's teaching methodology will also equip you for instruction in all studio types.

See salaries and explore the career path for Yoga Instructor

Wellness Coach

A career as a Wellness Coach could be a good fit. You would guide clients toward adopting healthier lifestyles through personalized plans and support. This course helps you to incorporate yoga into your holistic wellness approach. The course's focus on stress relief, pain alleviation, and improved sleep aligns perfectly with the goals of a wellness coach. As the course focuses on improving body awareness, it helps you teach these techniques to others. By teaching your clients simple yoga poses, you would enable them to manage their health.

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Fitness Instructor

Consider exploring the role of a Fitness Instructor. As a fitness professional, you will lead group exercise classes or provide one-on-one training to clients, helping them achieve their fitness goals. This 15-day yoga course will help you broaden your skill set. It will enable you to incorporate yoga techniques into your fitness programs. The course emphasizes flexibility, range of motion, core strength, and body awareness, all of which are valuable components of overall fitness. Abi Carver's Yoga 15 program is also designed to accelerate performance and support recovery, which would be beneficial for your clients.

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Personal Trainer

You might find a career as a Personal Trainer appealing. As a trainer, you design and implement exercise programs tailored to individual clients' needs and goals. This course supplements your training by teaching you how to incorporate yoga into your personal training sessions. It will enable you to offer a more holistic approach to fitness. The course's emphasis on core strength, balance, and flexibility will help your clients improve their overall fitness levels. You'll also be able to help them with post-workout soreness and injury prevention.

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Physical Therapist Assistant

Consider the role of a Physical Therapist Assistant. Here, you would work under the direction of a physical therapist to help patients recover from injuries and illnesses through exercise and rehabilitation programs. This course improves your understanding of body mechanics, flexibility, and range of motion. The yoga poses will help you guide patients through therapeutic exercises. The course's emphasis on pain relief—especially lower back, neck, and shoulder pain—will be invaluable in your work. The material will enable you to assist patients in regaining mobility and function.

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Massage Therapist

A Massage Therapist might find value in this course. As a massage therapist, you would manipulate the soft tissues of the body to relieve pain, reduce stress, and promote relaxation. The course’s training in yoga poses and sequences will deepen your understanding of muscle groups and how they connect. This newfound information may help you better target areas of tension in your clients' bodies. The course’s emphasis on neck and shoulder relief would be particularly beneficial. You may also incorporate techniques for stretching into your massage therapy practice.

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Corporate Wellness Specialist

Have you considered becoming a Corporate Wellness Specialist? Here, you would develop and implement wellness programs for employees in corporate settings, promoting healthy habits and reducing stress. This course on yoga helps you incorporate yoga into your corporate wellness initiatives. The course's emphasis on stress relief and relaxation will be particularly appealing to employees seeking work-life balance. The course helps you introduce yoga as an accessible practice that they can easily fit into their busy schedules.

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Athletic Trainer

The role of an Athletic Trainer may be worth exploring. You would work with athletes to prevent and treat injuries, providing rehabilitation and support. This course gives you additional techniques for improving athletes' flexibility, range of motion, and body awareness. The course's emphasis on alleviating pain and reducing injuries will be invaluable to you. The course also emphasizes improving balance and core strength. It may help you teach athletes how to recover more quickly after intense activity.

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Dance Instructor

The role of Dance Instructor can be fulfilling. Here, you would teach various dance styles to students of all ages and skill levels. This yoga course helps you improve your understanding of body alignment, flexibility, and movement. The course’s yoga principles can be incorporated into your dance classes to enhance students' technique and prevent injuries. The course's emphasis on balance and coordination will be particularly beneficial. This program of yoga videos will allow you to better understand how to avoid injury in the high impact world of dance.

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Health Educator

Consider the possibilities of a role as Health Educator. As a health educator, you would promote wellness by developing and implementing health programs in schools, workplaces, or communities. This course helps you add yoga to your programs. The course's focus on stress relief, pain management, and improved sleep aligns perfectly with health education initiatives. Moreover, the course will also give you credibility when teaching others about these yoga techniques.

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Recreational Therapist

The position of Recreational Therapist may be a good fit. As a recreational therapist, you would use recreational activities to improve the physical, emotional, and social well-being of individuals with disabilities or illnesses. This course helps you use yoga as a therapeutic tool. The course's focus on improving flexibility, range of motion, and body awareness will be invaluable when working with patients. The exercises that you learn can be applied to support patients in managing their health.

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Life Coach

The career Life Coach may be a good fit for you. Life coaches guide individuals toward achieving their personal and professional goals. This course helps you incorporate mindfulness and stress reduction techniques into your coaching practice. The course's emphasis on relaxation will help your clients manage stress and improve overall well-being. The 15-minute-a-day format is a great example of how to fit healthy habits into a busy life.

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Elementary School Teacher

Consider a career as an Elementary School Teacher. Here, you would educate young children in various subjects, fostering their intellectual and social development. This course helps you incorporate simple yoga techniques into your daily classroom routine. The course's emphasis on relaxation and stress relief will help students improve their focus and concentration. The yoga practice will teach them how to improve their body awareness. The poses can also serve as a fun and engaging way to promote physical activity and mindfulness.

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Camp Counselor

A Camp Counselor may find value in this course. As a camp counselor, you would supervise children in recreational activities, fostering their personal and social growth. This course equips you to lead campers in simple yoga exercises. Doing so will promote relaxation and mindfulness. The course's emphasis on stress relief will help campers manage anxiety and improve their overall well-being. It is also a great way to start each day, improving each campers' energy levels.

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Travel Guide

You might enjoy being a Travel Guide. As a travel guide, you lead tours, providing information and assistance to travelers. This course may be useful for incorporating simple stretches and relaxation techniques into your tours. It helps you offer travelers ways to alleviate travel-related stress and fatigue. It also helps you plan tours with stops that encourage movement, such as yoga.

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Reading list

We've selected two books that we think will supplement your learning. Use these to develop background knowledge, enrich your coursework, and gain a deeper understanding of the topics covered in Yoga For Beginners: A 15-Day Foundational Course.

Yoga Anatomy 2nd Edition

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Provides a detailed look at the anatomy and biomechanics of yoga. It helps students understand the specific muscles being used in each pose and how to modify poses for different body types. It valuable reference for understanding the physical benefits and potential risks of yoga. This book adds depth to the course by providing a scientific basis for the practice.

Yoga Anatomy 2nd Edition

Paperback

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Yoga Anatomy 2nd Edition

Kindle Edition

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Light on Life

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Comprehensive guide to yoga asanas, pranayama, and philosophy. It provides detailed instructions and illustrations for hundreds of poses. While it classic text, it is more valuable as additional reading to deepen your understanding of yoga principles. It is commonly used as a textbook at academic institutions and by industry professionals.

Light on Life: The Yoga Journey to Wholeness, Inner...

Hardcover

Yoga For Beginners

A 15-Day Foundational Course

What's inside

Learning objectives

Syllabus

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Reviews summary

Efficient 15-minute beginner yoga

Activities

Career center

Reading list

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