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5 Day Hatha and Vinyasa Flow Online Yoga Course

Online Yoga Course

This course is designed to teach you the fundamentals of how to build a strong and sustainable yoga practice. Learn yoga from world-class yoga teachers and practitioners. The course is suitable for beginners as well as those existing practitioners who are interested in going back to basics and learning the correct alignment of postures, how to correlate breath to movement, how to be increase stamina, how to create sequences. You could be an advanced practitioner looking to learn something new or looking to take your yoga practice deeper. This course will give you the most fundamental techniques and methods to build your daily self-practice; you will fall in love with yoga by the end of this course.

Meet the instructors

Shankar & Neeta
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  • 5 live sessions
  • Online sessions will be held over Zoom
  • Online sessions’ time zone: Hayes, UK (GMT)
  • Learn fundamental techniques and methods to build your daily self-practice
  • Suitable for beginners as well as existing practitioners
  • Classes will start at 8 a.m. (GMT)

Skill level

  • Beginner
  • Intermediate

Yoga styles

5 days with instruction
Group size: Maximum of 15 participants
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Pre-application requirements

Please install Zoom to attend the live sessions. The course is open to beginners as well as advanced practitioners

How the course works

You will receive five live sessions. Each session will last for two hours. You will receive step-by-step instructions provided by live teachers online, a course manual in PDF format, and a comprehensive course that focuses on a holistic approach to yoga. Classes are flow-based with a strong focus on alignment and weight balancing.

Timing of sessions (GMT)

Course starts Every Monday and ends every Friday at 8 a.m. (GMT)

Course information

What to expect

  • Step-by-step instructions provided by live teachers online
  • Course manual is given in PDF format
  • A comprehensive course focuses on a holistic approach to yoga
  • Classes are flow-based with a strong focus on alignment and weight balancing
  • Learn ancient breathing and meditation technique
  • Course is designed to encourage self-practice so you will take back a lot with you after
  • The course is open to beginners as well as advanced practitioners
  • Structured sequences and movement-based practice that will help you burn calories and feel/look great
  • Learn fundamentals of yoga postures based on traditional alignments

Course structure

The basics of yoga breath

A yogic breath is the most fundamental part of your yoga practice. When you practice yoga with proper breathing, you will correlate breath with movement; and thus yoga becomes like a dance. In this course, you will learn the following breathing techniques:

  • Breath of fire - an ancient breathing technique to increase metabolism and relax the nervous system
  • Alternate nostril breathing - Another ancient technique used by many yogis to get instant relaxation and stress relief
  • Deep yogic breathing - This technique is compared to how babies breathe, deep core breath
  • Ujjai breath - An ancient breathing technique used for the transformation of the mind, body, and soul

Fundamentals of Hatha and Vinyasa

There are so many styles of yoga as there are so many styles of human beings. This course is designed to teach you yoga in a way that you can practice on your own at home. Every day, you will start the course with a breathing technique to kick start your practice of movement and postures. You will learn different styles of Surya Namaskars or sun salutations and practice different sequences every day.

Hatha yoga - Commonly believed to be the first style of yoga ever quantified. Usually in the west Hatha yoga means static yoga postures held for a longer period of time. Whereas Vinyasa Flow yoga - usually means flow yoga or yoga which is more movement-based. This course is designed to teach you the fundamentals of static yoga postures which can be sequenced together in a way they complement each other. This form of yoga is called Vinyasa. In this unique course, you will have a rare opportunity to learn Vinyasa yoga from world-class teachers. The Yoga Cave Initiative will teach you how to thread different yoga postures together so that you are moving and flowing in your practice.

Alignment vs. Movement

As this course is designed to encourage self-practice, the teachers will teach you how to align the posture first before you can flow from one posture to another. Each posture has fundamental alignment techniques, they will teach you these techniques which will help you go deeper in your practice. Once you have learned the fundamentals of these alignments, they will take you further into your practice by teaching you Vinyasa - the art of movement. This traditional practice will help you learn how to safely flow from one yoga posture to another. They will use some common sequencing techniques that will inspire you and bring authenticity and grace to your yoga practice.


Shankar Shankar

Neeta Maurya

Retreat location

This course is held online. The Yoga Cave Initiative is based in Hayes, UK (GMT) and they will live-stream the classes via Zoom which you can participate from the comfort of your home by just using your phone or computer.

What's included

  • All classes
  • 5 live sessions for 2 hours
  • Course manual in PDF format
  • Step-by-step instructions provided by live teachers online

What's not included

  • Accommodation
  • Food

Cancellation Policy

  • A reservation requires a deposit of 100% of the total price.
  • The deposit is non-refundable, if the booking is cancelled.

Value for money
Accommodation & facilities
Quality of activity
5 days / 4 nights
from --
Friday May 28, 2021
(5 days / 4 nights)

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