Yoga M:
The 21-Day Foundation Course

Build a Sustainable Yoga Habit in 21 Days: Your Journey to Self-Practice Starts Here.

Are you looking for an authentic and accessible online yoga course to start your wellness journey?

This 21-day program, inspired by the profound teachings of Sri M, is meticulously designed to transform your intention into a consistent, daily practice. It’s more than just learning poses—it’s about learning to be your own teacher.

“Asanas and pranayama help to bring changes in you so that not only you are physically healthy, but also your mind becomes calm.”

Class timings

Please visit World Time Buddy to check class timings in your local time zone. 

Why Choose Our 21-Day Yoga Foundation Course?

It is widely believed that it takes 21 days to form a habit. Our program harnesses this principle, providing structured guidance over three weeks to ensure your personal practice becomes an integral, self-sustaining part of your life.

Become Independent:
Our ultimate goal is to equip you with the knowledge and confidence to perform your own yoga sequence without the constant need of an instructor for your everyday practice.

Authentic Lineage:
The curriculum is conceived by Sri M , a living yogi of the Nath Tradition , ensuring you learn the true essence of yoga beyond just the physical postures.

Holistic Foundation:
This is a comprehensive introduction to a balanced state of being, covering essential Asana, Pranayama (breathwork), Meditation (Dhyana), and foundational Yogic Philosophy.

Flexible & Accessible:
Join our basic yoga online course from anywhere via Zoom, perfect for true beginners (ages 15–75).

Online via Zoom | 21 sessions

8 June – 28 June 2026
(Everyday)

6:30 PM – 7:30 PM
Indian Standard Time (IST)

INR 9500 7250 + GST | USD 97 | EUR 83

What You Will Master in 21 Days

This comprehensive course structure is designed for complete beginners and those looking to rebuild a strong, safe foundation.

Part 1: Foundational Practice (Asanas & Sequences)
The physical practice focuses on gentle yet potent movements from the Yoga M sequence and traditional Hatha Yoga, moving the body gently and mindfully.

Warm-ups

  • Sukshma Vyayama (Subtle Exercises) for joints in the Neck, Shoulders, Hips, and Ankles .
  • Improves flexibility, increases circulation, and prepares the body for deeper practice

Full Sequence

  • Yoga M Sequence: Includes key mobilising practices like Toes and Hand Walk, Torso Twist, Gather, Push, Tighten, Bend – Back and Front , Side Slide, Ready, Aim, Fire, Leg Raise, Cycling, and Spinal Twist.
  • Releases tension, boosts metabolism, and builds core strength and balance.

Energizer Flow

  • Surya Namaskara (Sun Salutation): A continuous sequence of 12 postures linked with breath, mantra, and chakra awareness.
  • Revitalises the body, enhances flexibility, and promotes mental focus.

Deep Relaxation

  • Shavasana (Corpse Pose) and Full Body Tightening and Loosening.
  • Deeply relaxes the whole body and calms the nervous system.

Part 2: Pranayama, Meditation & Theory
A truly foundational yoga course by Sri M transcends the physical by integrating breath, mind, and philosophy.

Pranayama (Breath)

  • Diaphragmatic Breathing , Thoracic Breathing , and Nadi Shuddhi (Alternate Nostril Breathing).
  • Control and expansion of Prana (life force) , promoting relaxation, concentration, and balanced energy.

Dhyana (Meditation)

  • Om Meditation techniques, and the 61-Point Guided Relaxation (Shavasana).
  • Cultivates one-pointed focus (Dharana) leading to deeper meditative states (Dhyana).

Yogic Theory

  • Introduction to Yoga, definitions, and misconceptions. The Eight Limbs of Yoga (Ashtanga Yoga) including Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana, and Samadhi.
  • Provides the philosophical context and guiding principles for a meaningful practice.

Course Details & Next Steps

This online yoga course is suitable for anyone who wishes to begin or refresh a yoga practice, build healthy habits, and explore authentic Indian yogic wisdom in a supportive online setting.

  • Duration: 21 Days (Starting Jan 2026)
  • Format: Live Online Sessions via Zoom
  • Certification: Achieve your AYUSH-recognised Yoga Volunteer Certificate upon successful completion (80% attendance).

Ready to dedicate 21 days to your transformation? Click the link below to enroll and form a habit that lasts a lifetime!

Recordings

Class recordings are available for 30 days.

Facilitator

Adith KS

Adith is a Senior Yoga teacher at BYK. With an MSc in Yoga Therapy and RYS 200/300 from Yoga Alliance, he brings forward his expertise and knowledge of the subject with ease and poise. An Electrical and Electronics Engineer and State Level 1 Yoga Judge, he brings over five years of experience working with diverse groups.

His teaching is rooted in traditional yogic wisdom, influenced by the Bihar School of Yoga and the research-based approach of S-VYASA University.
With a calm, adaptive, and student-centered style, he integrates classical practices with modern understanding to support holistic well-being.

FAQs

A yoga mat and a stable internet connection are sufficient.

Yes, for 1 month after the course concludes.

The practices are simple and will be easy for all to perform. However, it is better to consult your physician before enrolling and inform our instructors beforehand in case any health condition.

How to access class recordings?