Yoga for Beginners designed for Beginner Questers

Quest Coached by Ginny Clarke

So often our modern society considers yoga to be just a physical practice. We see glossy photos of yogis in fancy and challenging postures, making it look effortless and beautiful yet unattainable by the average person. We may think that we have to be flexible and thin and strong and graceful to practice yoga.

But the fact is, yoga truly is for everyone because yoga is a spiritual journey and not a gymnastics practice. You can modify and adjust your practice to suit your needs each day and over a lifetime.

What is Yoga?

The word “Yoga” literally means “to yoke”, which means to join, to integrate, to unite. It means to bring together the aspects of ourselves (body, breath, mind & spirit) so that we feel whole again – strong and supple in all aspects of our being. Yoga contains a vast system of tools, techniques and philosophy which help to lead the yogi to a deeper sense of peace, contentment and perhaps even enlightenment.

The aim of yoga is not to be more flexible, in fact, it’s not about the body at all. The true aim of yoga is to calm the busy mind. When our mind is busy, we find that our life is busy and hectic, which may lead to us felling unwell, unbalanced, stressed or constantly tired. When we begin to quiet the mind, we start to find more moments of peace in our lives, connection with ourselves and others, and more kindness and compassion towards all. Yoga binds us back to the inherent blissful state which resides deep within us.

What is Hatha Yoga?

There are many different styles of yoga in the modern world and the one taught at by Ginny Clarke in this course is called “Hatha Yoga”, which is the broad term used for any physical, mental and energetic form of yoga. This style of yoga includes asanas (postures), pranayama (breathing techniques), meditation, mudras (hand positions), and bandhas (energetic locks). “Ha” means sun and “Tha” means moon, which represent the balancing of the polar energies (active energy versus passive energy). Therefore, after a yoga class, you should feel in balance again – not hyperactive or dull – but perfectly alert and calm, steady and comfortable.

What is Asana?

Asana’s are the physical postures we practice during a yoga class. We do a variety of poses, some of which may be standing, seated, reclining, kneeling, balancing and even upside down! Some poses are static, and others are dynamic, where we link the movement with the breath. All of these poses help to build strength, increase flexibility and improve your overall range of movement in the muscles, tissues and joints. They are beneficial for all of the systems in the body, including the circulatory, respiratory, lymphatic, digestive and nervous systems.

Asanas are a great starting point for health and wellbeing because they involve something tangible – the body. You can move the body, you can feel the body, you can see your limitations, you can acknowledge your abilities and you can monitor your progress along the way. We all have very different bodies and capabilities, and we all may look slightly different when doing a pose.  Sometimes we use props such as a block, belt, bolster, chair or blanket to help get into a pose, or to modify the pose to better suit a particular body type. How the pose “feels” in your body is much more important than how it “looks”. So, if you can’t do a pose, there will always be a variation or option that we can find to suit you.

There’s a little saying we use in yoga which is “We store our issues in our tissues”. Many of our pent-up emotions, stress, anxiety, lethargy, agitation, anger, sadness, etc can get stuck in our body when we don’t move enough. Therefore, by moving the body, we start to release these tensions and low and behold, we feel lighter, freer and calmer, not just in the body, but also the mind.

The word asana literally translates as “a steady and comfortable seat” and the word is used in the classic text, The Yoga Sutras, to refer to a position for meditation. However, our western bodies are so accustomed to sitting in chairs, lounges, cars, offices, etc, that sitting cross-legged on the floor is not achievable for most of us. Therefore, the modern-day asanas are effective in opening the body to assist us in finding a “comfortable seat” for meditation. Once the body is healthy and prepared, there is a higher chance that we can sit still and find stillness in the mind, and therefore, gain a glimpse of our soul.

What is Pranayama?

Prana is the life force or energy that exists everywhere and flows through each of us. Pranayama is the control or regulation of the prana, and this is achieved through the control and regulation of the breath. The 4 phases of pranayama are inhalation, retention of breath in, exhalation, and suspension of breath out. There are many different pranayama techniques used in yoga, all of which boost our energy levels and focus the mind and calms the nervous system. The breath is the bridge between the body and the mind, therefore, when you learn to slow your breath down, you will in turn, calm your body and your mind.

The practice of pranayama purifies and removes distractions from the mind making it easier to concentrate and meditate. Learn to be aware of your breath in all moments – during asana, whilst driving, before going to sleep, on the toilet, at work – every minute we are breathing so use it as a constant reminder to come back into the present moment. The breath is a very powerful and life changing tool, and that is why often our ego doesn't like doing it. Doing regular pranayama WILL change you!

What Language do we Speak?

Mostly we speak English, however, yoga originates from India, therefore some of the words we use come from an ancient Indian language called Sanskrit. Each of our poses finish with “asana”, e.g. Tadasana (mountain pose), Adho Mukha Svanasana (dog pose), Virabhadrasana (warrior pose). We also begin the class by chanting “AUM” (Om), which is the sound/vibration of everything in the universe. We finish each class with “Aum Shanti Shanti Shantihi”, which means “Peace to all”.

Yoga for Daily Life

We practice yoga poses to move and breathe with ease and stability on our mat, so that we can take this experience of calm into our daily life. You can learn so much about yourself and your habits during yoga, which can help you become a more integrated and peaceful being in your daily life.

What to expect from this course?

Ginny Clarke will compassionately and clearly lead you through 4 different yoga classes, each one building on the previous class. You will review the body and how to align yourself in the poses. You will learn how to breathe well and leave with specific techniques you can use daily to enhance your wellbeing and vitality. You will get to know your mind and how yoga can help to soothe it, and you will learn a meditation technique to help focus your mind. And finally you will learn how yoga can help you in daily life, how by reuniting body, breath and mind together, you will feel whole again, clear, bright and reconnected to a deeper meaning and purpose.

By the end of the course, you should have a good understanding of how to move your body well and perhaps repeat the course several times so that you can then continue to practice yoga at home on a regular basis. It will also give you an excellent foundation so that you feel confident to attend other yoga classes in person or online.

Take the next step and join us on this exciting journey into Yoga for Beginners.

Start your Quest  

yoga courses

Course Overview


Start Date:
Quest Coach:
Course Length:
4 hours
Quester Level:
Beginner
Useful Props:
Yoga Mat, Block, Bolster, Blanket, Yoga Belt.
Price AUD:
$100

Yoga for s Course

Access our incredible Beginner course, packed full of insightful quests.
Start now and learn at your own pace and repeat quests whenever you like.

 
  • Yoga for Beginners Lesson 1
  • Yoga for Beginners Lesson 2
 
  • Yoga for Beginners Lesson 3
  • Yoga for Beginners Lesson 4

Start Yoga for s  

May your heart heal. May your past no longer block your view of the present. May you breath again, rest again, laugh again, live again. May it be so.

Thema Bryant Davis

Our Course Coach

We are excited to introduce you to Ginny Clarke who will guide you on your online course journey, and we know you will be inspired by their unique teachings, expertise and wisdom.

Meet Ginny Clarke, our Yoga Instructor

Ginny Clarke has been teaching yoga since 2003, she is a Yoga Therapist and is a registered Level 3 Senior Teacher with Yoga Australia. Her depth of knowledge and experience ensures that her classes are suitable for all bodies, providing variations whenever needed. She loves and shares all facets of yoga in her classes; Asana postures to keep the body strong, supple and mobile, Pranayama breathing techniques to keep energy levels high and vibrant, meditation to harness the mind, as well as the deeper yogic philosophy to assist in leading a life of integrity and peace. Not to mention, Ginny loves to sing and she will often chant a beautiful mantra as a lullaby during savasana (deep relaxation).

Yoga is my life. I practice it, I teach it, I attempt to live it.

Ginny’s passion and love of yoga shows when she teaches. She considers herself a ‘Yoga Educator’ as her aim is to empower students to be responsible for their own health by introducing them to the incredible healing and awakening powers of yoga.

Expect to get to know your body well in Ginny’s class. She wants her students to be intimate and intuitive with their bodies, and have a sense of freedom and mobility. Diving back into the intelligence of the body can show us where our holding patterns are, where there is tension, unease or disease, and then it is possible to explore ways in which we can return to full health and vitality.

Ginny’s ultimate goal is to encourage students to be fully aware, fully present in the body, breath and mind, so that we have the opportunity to find some sort of contentment and joy in our lives.

“Yoga helps me find equanimity during life’s turbulent and terrific times.”

Ginny’s other passion is Yoga Teacher Training and mentoring. Along with her husband Greg, she leads the Living Peace Yoga Teacher training which is certified by Yoga Australia and provides the depth and breadth of yoga. Being a yoga teacher and sharing the wisdom of yoga is such a privilege, and she is motivated and over-joyed to assist in helping others become teachers too.

Ginny’s spiritual teacher is Ram Dass whom she has visited many times in Hawaii. He has been and continues to be a guiding light and inspiration for her life and her teaching.

More about Ginny Clarke

ginny clarke yoga instructor

Quest from Home

Courses are the perfect way to start your personal wellness journey and to learn, explore new concepts and teachings, and above all thrive. This is time dedicated to looking after your mind, body and soul. Time to unwind, recharge and reconnect to who you are, your innate wisdom and absolute potential.

As part of this, you can learn niche topics like how to start reducing stressors, better look after and care for the body, think differently about nutrition, undertake life-affirming mindful movement and be treated to the fundamental practice of meditation to help you ground, watch your thoughts and better control your monkey mind. And all of this from the comfort of your own home where you can try, fail, succeed and try again to your heart's content and know that you are on the path to a greater you. You even have 6 months from the time your retreat starts to re-watch any of the Course Quests you loved, and really get the most out of your learning. And let's face it, the more you re-watch the Quests, the more likely you are to make new neural pathway connections and form habit changing behaviours which will lead to the ultimate personal transformation.

Become a Quester

PLANNING YOUR COURSE

To help you plan for your Yoga for Beginners course, our tips and tricks will ensure you achieve the best results, set realistic expectations, have access to re-watch the course content and limit distractions which will help you make the most out of your online course experience.

How should I prepare for my course?

To get the most from your course we will provide you with a list of helpful tips and tricks, including:

  • Consider what clothing helps you stay flexible for your movements and you are comfortable in
  • Tell friends, family or housemates that you need some space and quiet time while you are attending your retreat.
  • Clear your schedule to limit distractions like calls, emails and messages.
  • Use props for your practise -
  • Prepare your quiet retreat space and setup your room to maximise a flow state with -
    • Incense, diffuser, candles or an oil burner
    • A notebook or device to take notes
    • A comfortable seat
    • Headphones or earbuds for a more immersive experience
    • A bottle of water
    • Switch phone to sleep or airplane mode and or turn off all notifications
  • Test your device prior to your course start.
  • Take the time to reconnect and ground yourself in your breaks.
  • Don't set performance expectations, keep an open mind and be prepared to try something new.
  • Re-watch sessions you loved to help embody your learnings and change habits.
  • Follow up with further in-depth courses from any of the coaches that you love learning from or join a retreat to immerse yourself in.
How do I achieve the best results?

Our goal is to help you achieve improved wellbeing by learning new skills to assist in your Quest for self-growth and increased potential.

As part of this experience, repeating lessons can help you better integrate your new knowledge into your current lifestyle with greater ability to change your habits permanently. Then as you improve your skills and hone your interests you can deep dive further into courses specific to what you need.

If you want to improve mobility, health, overall wellbeing or clarity of mind and reduce stress, then a variety of our retreats and courses will help you achieve this. If participating in retreats on a regular basis is something you can achieve, this will help reinforce any new lifestyle habits.

The one thing we do know is that change takes consistent effort over a period of time, there is no shortcut to changing behaviours and adopting a new lifestyle. If your goal is to make big changes, then you will need to commit to a regular routine of participating in the areas you want to improve.

Healthy change does not require someone to flip their routine completely upside down. Change needs to be achievable and realistic, it needs to allow you to maintain your commitment to your work, family and life commitments to be sustainable. We recommend you commit to your goals for at least 90 days to see the results. At this point, if you have been consistent with your new routine, you should see real change.

As an example, implementing 20 minutes of mindful movement and activity per day may be a great start. This may be a blend of exercise, journaling, meditation, goal writing, reviewing your progress for the week, looking at a healthy meal plan for the coming week and even just taking time out for yourself to sit and reflect on the wonderful commitment you are making to yourself.

If finding time to continue practising your new learnings is challenging, going to bed a little earlier and setting the alarm clock to wake 30 minutes earlier are simple hacks to help you start implementing your new routine.

Consistency is the key, participating in your new found skills and continuing to practise them over time will help achieve the desired outcome.

Top tips for having a positive mindset for your Quest

Here are our top tips for setting the best mindset for your Quest and really giving yourself time to absorb the teachings -

  • If you are new to Mindful Movement training, take it easy, give yourself time to see results and do not judge yourself if you are not at the level you want to be.
  • Be kind to yourself, do not push your limits especially if you have any past injuries or have not participated in Mindful Movement training previously.
  • Give yourself time and don’t set expectations about how you should feel or what you need to get out of it. You're doing this for your own self transformation and healing so be kind to yourself if you are not at the level you want to be.
  • Have an open minded approach with the mindset to allow yourself to discover where you are at on this Quest. Be prepared to have moments of awe and wonder, have fun with it so you can see what sticks. This will help you apply the teachings into your life.
  • Ah-ha moments may take time to land. If you don’t have any major revelations straight away, that is perfectly fine. You may find it unravels for you further over the coming days or weeks and when it does provide clarity you will get the full benefit out of the practice.
  • Don’t take it too seriously. We are on a journey of growth and transformation and the more you can play with the content the better you understand it.
  • Listen to your body during all active Quests, take your time and really feel how your body reacts to certain postures to reduce the possibility of injury.
  • Reduce distractions by switching mobile phones and smart watches to ‘airplane mode’ od ‘do not disturb/silent’ mode and quit out of any email browsers or notification software on your computer prior to commencing your Quest.
  • Take time after your class to really absorb the teachings and sit with how it feels within your heart, mind and body.
  • We recommend you listen to the Quest the first time without taking notes so the new information really washes over you and you get a great understanding of the teachings. Go back after you have completed the course and rewatch to take notes on key take-ways and talk to family and friends about what you have learnt. This will help to really cement your understanding, retain the teachings and incorporate it into a regular practice.
  • If you're not really understanding a practice, or feel like you are stuck in your monkey mind, don’t put pressure on yourself. You are where you are and that’s perfect for you right now. You may need to explore this content further after you have had time to digest it and feel more connected to the concepts, when you are in a clearer state of mind.
  • Don’t forget that these Quests will help you have more skills in your toolbox to deal with negativity, instability, trauma and overwhelm. The more you repeat these practises the more automated and competent you become at meeting life’s challenges with a positive behavioural response instead of falling back into old patterns of being unconsciously triggered.
What expectations should I have about my course?

Try not to put pressure on your performance, expectations on how you should feel, or fixate on the outcome of the course. Instead, be open to new ideas, try-on new concepts and be prepared to look at life in new and inspiring ways, and we hope you will walk away with more self knowledge, love and insight than you had before you commenced.

The optimal goal is that at the conclusion of the course, you are inspired and truly committed to your new journey, ready to embody a new lifestyle, improve your wellness habits and strive for an open mindset.

If you learn something that allows you to truly commit to a new journey and you are ready to embody a new lifestyle, improve your wellness habits and strive for an open mindset, that would be an amazing outcome.

We hope this will be one of many courses, retreats and steps that you'll experience in your personal transformation and we hope to be part of your continued life-long learning.

How long do I have access to my course?

We want you to get the very best experience in your course and to learn, thrive and explore new concepts and teachings. Each of the courses you undertake gives you the opportunity to deep dive into the content for 6 months from the date of purchase to re-watch any of the videos you loved, as many times as you like, to really get the most out of your learning. And let's face it, the more you re-watch the Quests, the more immersive an experience you will have, and the more life and habit changing the course content will have on your beautiful life.

How can I limit distractions for my course?

Being 100% committed to your journey is an important first step in achieving your goals and changing your life. Telling someone you trust that you have signed up for a course can also be a powerful motivator as it helps you articulate your commitment to self-learning and dedication to complete your quest.

Turn your phone to airplane mode (or offline mode), put on ‘do not disturb’, and turn your phone on silent. The fewer distractions you have, the more chance you have of being able to totally focus on yourself, reflect on the sessions and enjoy the experience of your course. Change requires action, intent and discipline, if that is what you are seeking, then do the right thing by yourself and commit to your course experience as best you can.

WHAT EQUIPMENT DO YOU NEED?

So you are ready to start your Yoga for Beginners course straight away, knowing how much space you need at home, items that can be used instead of traditional props and if headphones or earbuds are required, will make it easier to start your quest with confidence.

How much space will I need at home to do my course?

For our courses, we have lots of different Quests that you can undertake, each with different requirements. But as a general rule, when you are completing meditation and more ‘theory’ based learning, you will just need room to sit. If you are completing a physical activity like yoga, pilates or fitness class, having room for a yoga mat with a good arms space around that should be ideal. You need to be able to lie down and stretch your arms and legs out in either direction and not have any obstacles. Also having enough space above your head to raise your arms without hitting any beams or low ceilings is advisable.

There may be the odd walking meditation or request to jump up and run around but nothing that needs too much space. You can always go outside too if that is a better area for the exercise portion of your course. Be sure to check the course description to see if there is anything specifically you need for your learning, and then have fun learning with your quest Coach.

Do I need an outdoor space for my course?

No, you don’t need an outdoor space for your course. Just remember that if you are doing your course outdoors, that an area undercover would be ideal so you can learn in all weather conditions and having something soft to sit on or a yoga mat will make it more comfortable for you. If there is a walking meditation as part of your course, you can walk indoors or outdoors, wherever there are less obstacles.

You may find that in between quests, if you have an outdoor space, that going outside and sitting on the grass or taking your shoes off and walking on the earth is a great way to ground yourself and reconnect, and can be a good way to reset before your next class.

What equipment do I need?

Your OneQuest course is designed to be viewed online on a device like a smartphone, tablet, laptop, computer or smart TV so a good internet connection is ideal, but don’t forget if you need to rewind or watch a section of the course again, you certainly can.

For the yoga sessions, your teacher may request the use of props like a blanket, block, bolster or strap to assist with your asana positions and help support your body alignment and comfort. If you don’t have any of these handy, you could use the following -

  • Pillow or firm cushion
  • Blanket or throw
  • Rolled up towels that can also be secured with rubber bands
  • Stack of books tied up or wrapped in a towel
  • Belt, tie, sock, scarf or rope

It is also handy to have an exercise yoga mat to practise on to not only support your practise but also to help keep you more stable, especially on slippery surfaces. If you don't have a mat you can practise on non-skid carpet, a rug that is non-slip or a slightly damp towel so it is more grippy.

For meditation sessions, it is recommended to sit on a cushion, blanket, block, bolster, stool or chair so you are comfortable sitting for an extended period of time. Keeping your hips above your knees also helps to keep your posture in good alignment and stop your feet going to sleep so you have a more enjoyable experience.

If you are considering purchasing some props, use our Guide to Yoga Props article for tips on how to choose the right items to support your practice.

Do I need headphones, earbuds or a webcam?

Our courses and retreats do not require you to have a webcam. This is on purpose so you can comfortably learn from home, without anyone seeing you. So if pyjamas are your go-to attire then that is perfectly fine and no one's the wiser! So even if there happens to be a live portion, you can stay perfectly anonymous and stay webcam-free.

Headphones or earbuds can be a great way to tune out the world and better control your level of focus on the content you are learning which will help you stay motivated. They are a great investment if you don’t already have a set, however any cabled listening headphones will cause some restrictions in physical activity classes.

Headphones and earbuds can be a great option if you are in a shared space or, if you want to listen to your quest content on the road or while you are walking. With more vigorous exercise (if you have chosen one of our fitness or yoga Quests) you will find it more difficult to wear headphones unless they are wireless/bluetooth. Earbuds are much smaller and often water resistant, are lighter and more stable during rapid movements.

Bluetooth options are most helpful to remove any cables connecting you to your device and you can move around more freely.

Live your life. Take chances. Be crazy. Don't wait. Because right now is the oldest you've ever been and the youngest you'll ever be again.

Suzanne Collins