Yoga Foundations Guide

Yoga guides—they’re not just for beginners anymore. Like any hobby, sport, or life task, it’s important to have a foundation of knowledge on which to stand. That’s why Gaia partnered with yoga pioneers Rodney Yee and Colleen Saidman Yee. Over the last 15 years, they’ve cultivated the best approach to foundational yoga. Their wisdom, expertise, and approachability to the yogic lifestyle is evident when you meet them in this guide.

Yoga changed their lives, and it can change yours, too!

Yoga Foundations will help yogis of all practice levels focus on alignment and develop a sensitivity to their bodies, equally important for beginners and advanced practitioners alike.

Too often we forget how we started and lose our “beginner’s mind,” brushing past the nuances and details that build a solid yoga foundation. So whether you’re here as a newbie or need a crash course on the art of yoga, this guide is for you.

Class Overviews
Class1
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Initiate
Runtime:
28:00
Teacher:
Rodney Yee & Colleen Saidman Yee
Style:
Hatha
Level:
Beginner-1
Props:
2 Blocks, Strap


Embrace the Beginning
This is your initiation practice. It will help you get an overall feeling of the practice of yoga. You’ll do a little bit of everything to get the full arc of what a complete yoga session feels like. Don’t push too hard – do what you can with what you have right where you are.

Class2
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Foundation
Runtime:
24:00
Teacher:
Rodney Yee & Colleen Saidman Yee
Style:
Hatha
Level:
Beginner-1
Props:
2 Blocks


Foundation: Standing Poses
The revitalization of your feet and a strong foundation are crucial to your well-being; today, root down and ground yourself as you develop a sensitivity to your body.

Class3
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Flow
Runtime:
24:00
Teacher:
Rodney Yee & Colleen Saidman Yee
Style:
Hatha
Level:
Beginner-1
Props:
2 Blocks


Flow: Intro to Sun Salutations
A slow practice where you’ll move from pose to pose while linking each movement. Don’t forget to breathe throughout each sequence! It will keep you mindful as you move through transitions both on and off your mat.

Class4
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Refine
Runtime:
25:00
Teacher:
Rodney Yee & Colleen Saidman Yee
Style:
Hatha
Level:
Beginner-1
Props:
2 Blocks, Blanket


Refine: Standing Poses
Today you’ll focus on the basic structure of the feet and the legs in standing poses and how this structure supports your spine. Pay attention to the details from Colleen and feel whether they make a difference for you.

Class5
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Extend
Runtime:
27:00
Teacher:
Rodney Yee & Colleen Saidman Yee
Style:
Hatha
Level:
Beginner-1
Props:
2 Blocks


Foundation: Open Twists and Backbends
Now, let’s extend your spine in order to create space. This in turn will help you lift and grow, both in yoga and in life. You’ll feel the dynamic relationship between up and down as you go through these asanas.

Class6
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Unstuck
Runtime:
24:00
Teacher:
Rodney Yee & Colleen Saidman Yee
Style:
Hatha
Level:
Beginner-1
Props:
2 Blocks


Flow: Open Twists and Backbends
Notice today where it is you’re feeling stuck, both physically and mentally. Stagnation creates lethargy, so in today’s practice we’ll wring out that slow-moving energy with twists that ground, elongate, and open you up to more.

Class7
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Release
Runtime:
31:00
Teacher:
Rodney Yee & Colleen Saidman Yee
Style:
Hatha
Level:
Beginner-1
Props:
2 Blocks, Strap


Refine: Open Twists and Backbends
In today’s complete practice, we’ll flow through and away from old tension that prevents us from living fully in the moment.

Class8
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Internalize
Runtime:
28:00
Teacher:
Rodney Yee & Colleen Saidman Yee
Style:
Hatha
Level:
Beginner-1
Props:
Strap, Block, Blanket


Foundation: Closed Twists and Forward Bends
Let’s introduce the spine to a new form of movement. These closed twists and forward bends fold into themselves and become more internal. This will help you relax and cultivate patience.

Class9
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Detoxify
Runtime:
28:00
Teacher:
Rodney Yee & Colleen Saidman Yee
Style:
Hatha
Level:
Beginner-1
Props:
Blanket, Block


Flow: Closed Twists and Forward Bends
In this flow, the organs, intestines, and spine will generate some heat and induce purification. You’ll then create a sense of internal listening, leading toward a time of quiet, which we all can use in today’s loud society.

Class10
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Steady
Runtime:
29:00
Teacher:
Rodney Yee & Colleen Saidman Yee
Style:
Hatha
Level:
Beginner-1
Props:
blocks, blanket, strap


Refine: Closed Twists and Forward Bends
Learn how to approach these poses with a steady mind and an open heart by putting closed twists and forward bends together in this combination practice.

Class11
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Courage
Runtime:
28:00
Teacher:
Rodney Yee & Colleen Saidman Yee
Style:
Hatha
Level:
Beginner-1
Props:
Blocks, Blanket, Strap


Foundation: Hip Openers, Arm Balances, and Inversions Prep
Hip openers make way for grace and ease in arm balances. Arm balances give us courage to face the fears that may arise with inversions. This class will help you combine all three as you encounter them on your mat and in your life.

Class12
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Curiosity
Runtime:
30:00
Teacher:
Rodney Yee & Colleen Saidman Yee
Style:
Hatha
Level:
Beginner-1
Props:
Block, Blanket


Flow: Hip Openers, Arm Balances, and Inversions Prep
We invite you to explore your questions in today’s flow as you may encounter some challenging asanas. Explore them bit by bit; feel free to pause and replay this segment to fully dissect these important foundational poses.

Class13
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Confidence
Runtime:
25:00
Teacher:
Rodney Yee & Colleen Saidman Yee
Style:
Hatha
Level:
Beginner-1
Props:
Block


Refine: Hip Openers, Arm Balances, and Inversions Prep
You should be feeling confident and fluid with these yoga foundations. Be proud of yourself for coming this far!

Class14
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Culmination
Runtime:
51:00
Teacher:
Rodney Yee & Colleen Saidman Yee
Style:
Hatha
Level:
Beginner-1

Embrace Your Journey
Integrate everything you’ve learned in the past 14 days with this all-around practice. It will all come together for you here as you rely on the stepping stones of what a foundational yoga practice should be. These are healthy starting points that you can always come back to during your yoga journey.

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