Online Asana Course

Course Overview

Adults (Beginners – Intermediate)

Nirmalarts Academy

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Saturday mornings · 7:00 am CET · October 2026 – June 2027

A progressive 60-minute practice combining breathwork, chakra-focused asana, mobility, flexibility, strength and endurance. Yoga strap and blocks are used for support, alignment and progression.

Course Overview

This weekly online course is designed for beginners and intermediate practitioners who want to develop a consistent morning yoga practice.

Each session combines breath awareness, chakra-associated asanas and progressive movement patterns to build mobility, flexibility, functional strength and cardiovascular endurance.

Yoga straps and blocks are used as supportive tools rather than as measures of ability.

Course Details

• Day: Every Saturday
• Time: 7:00–8:00 am CET
• Start: Saturday 3 October 2026
• End: Saturday 26 June 2027
• Duration: 60 minutes per session
• Level: Beginners / Intermediate
• Format: Online, live weekly morning session
• Equipment: Yoga mat, 2 blocks, yoga strap, water and an optional blanket

The 60-Minute Weekly Session

• 0–5 min · Arrival & grounding: Settling, posture, body awareness and intention
• 5–12 min · Breathwork / pranayama: Breath awareness and a simple chakra-related breathing practice
• 12–22 min · Mobility & warm-up: Joint mobilisation, spinal movement and dynamic stretches
• 22–37 min · Chakra-focused asana: Standing, seated and floor postures linked to the weekly chakra theme
• 37–50 min · Strength & flow: Sun Salutation and Warrior sequences, progressively developed
• 50–55 min · Flexibility / release: Targeted stretches using blocks and/or strap
• 55–60 min · Cool-down & relaxation: Gentle breathing, restorative posture and a short Savasana

Progressive Course Themes

October 2026 · Mooladhara Chakra: Grounding & Stability
Breath awareness; Tadasana, Malasana, Chair, Bridge; standing balance; foundations of Sun Salutation; Warrior I.

November 2026 · Swadisthan Chakra: Mobility & Flow
Hip mobility, pelvic movement and fluid transitions; Baddha Konasana, Low Lunge, Goddess; strap-assisted hamstring work; Sun Salutation flow.

December 2026 · Nabhi Chakra: Core Strength & Confidence
Core stability, twists and heat-building flows; Boat, Plank, Locust, Chair; Warrior II and dynamic Warrior transitions.

January 2027 · Anahat Chakra: Chest Opening & Breath
Thoracic mobility, shoulder opening and back-body strength; Cobra, Sphinx, Bridge, Camel preparation; Warrior I–II flows.

February 2027 · Vishuddi Chakra: Space & Expression
Neck and shoulder mobility, posture and breath; supported Fish, Puppy, Eagle arms, Cow Face arms; strap-assisted shoulder work.

March 2027 · Agya Chakra: Balance & Focus
Balance, concentration and mindful transitions; Tree, Eagle, Half Moon preparation, forward folds; longer breath-led flows.

April 2027 · Sahastra Chakra: Stillness & Integration
Meditative movement, seated postures, gentle inversions and preparations, restorative work and longer relaxation.

May 2027 · Chakra Integration: Full-Body Flow
Whole-body sequences combining grounding, hip mobility, core strength, heart opening and balance; longer Sun Salutation and Warrior sequences.

June 2027 · Strength, Flexibility & Endurance: Course Integration
Progressive full-body flows, endurance-building rounds, Warrior sequences, mobility challenges and a final integrated practice.

Sun Salutation Progression

Sun Salutations are introduced gradually, so beginners can establish safe technique while intermediate students develop rhythm, strength and endurance. Options include step-back/step-forward variations, knees-down transitions and progressive Chaturanga preparation.

• October: Learn alignment and the breathing pattern; 2–3 controlled rounds
• November–December: Develop smoother transitions and introduce additional rounds
• January–February: Add strength-focused variations and breath-led pacing
• March–April: Build flow continuity, balance and endurance
• May–June: Integrated sequences with progressive rounds and individual options

Warrior Sequence Progression

Warrior postures are used throughout the course to develop lower-body strength, hip mobility, balance, stamina and confident movement. The emphasis stays on quality of alignment rather than depth.

• Warrior I: foundation, leg strength and hip extension
• Warrior II: leg endurance, lateral hip opening and stability
• Reverse Warrior: side-body length and controlled mobility
• Warrior III preparation: balance, posterior-chain strength and focus
• Dynamic Warrior flows: linking Warrior I, II, Reverse Warrior and supported transitions

Use of Blocks & Strap

• Blocks bring the floor closer in standing poses, support balance and give stability in flexibility work.
• The strap assists shoulder mobility, hamstring stretches and safe reaching where flexibility is limited.
• Props can also be used to modify poses, making the course accessible to different levels and ranges of mobility.
• Students are encouraged to work within a comfortable range and never force flexibility.

Course Outcomes

By the end of the course, students will have had the opportunity to develop:

• Greater joint mobility and functional flexibility
• Improved whole-body strength, particularly through the legs, core and upper body
• Better balance, coordination and body awareness
• Improved stamina through progressive flowing sequences
• Greater confidence with Sun Salutations and Warrior sequences
• A practical understanding of breath-led movement and relaxation
• Experience adapting postures with blocks and straps
• A sustainable 60-minute morning yoga routine to continue beyond the course

Important Practice Note

The chakra themes are used as a traditional yoga framework for reflection, breath awareness and movement focus. They are not presented as medical treatment. Students should practise within their own comfortable range, use props as needed and seek appropriate professional advice for injuries or health concerns.

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80 Euro / month