Course Content
Introduction
This first session introduces you to the basics of playing the keyboard. In this video, you will learn about the different keys on the keyboard. A detailed explanation of the types of notes and the difference between the white and black keys is explained in a simple manner. The instructor describes the basic music theory and suggests some finger exercises to help you play later.  
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Yogic Sukshma Vyayam– 4 Leg Exercises Part- 1
18:06
Lesson 2
In the previous video, you learned and practiced Yogic Sukshma Vyayam for legs. This video will teach you four more leg exercises of the same Vyayam. It is believed that practicing Yogic Sukshma Vyayam can release joint blockages and help with better movement.
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Yogic Sukshma Vyayam– 4 Leg Exercises Part- 2
09:46
Lesson 3
In the previous two videos, you learned eight leg exercises of Yogic Sukshma Vyayam– four standing and four sitting positions. In this video, you will learn four wrist exercises using Sukshama Vyayam. The trainer will also share the correct breathing technique while practicing this exercise.
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Yogic Sukshma Vyayam– 4 Wrist Exercises
09:47
Lesson 4
In the previous video, you learned Yogic Sukshma Vyayam exercises for wrists. In this session, you will learn stomach exercises using Yogic Sukshma Vyayam. These exercises can help to improve the digestive system, reduce stress, and promote physical movement of the gastrointestinal (GI) tract.
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Yogic Sukshma Vyayam– 4 Stomach Exercises – Part 1
09:47
Lesson 5
This video is a continuation of the previous session. Previously, you learned the first asana for stomach exercises using Yogic Sukshma Vyayam. This video will teach you the remaining three postures of stomach exercise. Our trainer will explain each step of these asanas in detail for better comprehension and clarity.
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Yogic Sukshma Vyayam– 4 Stomach Exercises – Part 2
13:41
Lesson 6
So far, you have learned Yogic Sukshma Vyayam for the stomach, wrists, and legs. This session will introduce you to four different chest exercises using Yogic Sukshma Vyayam. These exercises help to reduce shoulder pain, poor posture, and a saggy chest. These asanas will also help strengthen your upper body muscles.
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Yogic Sukshma Vyayam– 4 Chest Exercises
11:30
Lesson 7
In this video, you will learn four neck exercises using Yogic Sukshma Vyayam. The cervical spine is a delicate and critical part of our body. So, be careful while exercising these asanas. These exercises will help to relieve neck, shoulders and back pain. The trainer will also share correct breathing techniques for each asana in this video.
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Yogic Sukshma Vyayam– 4 Neck Exercises
12:12
Lesson 8
This video is a continuation of the previous neck exercise session. In this session, you will learn the remaining neck exercise asanas using Yogic Sukshma Vyayam.
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Yogic Sukshma Vyayam– 4 Neck Exercises
13:24
Lesson 9
This video features four arm exercises using Yogic Sukshma Vyayam. This Yoga form is an incredible way to strengthen your upper body and tone your arms. The trainer will also teach synchronized breathing and movement techniques while performing these exercises.
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Yogic Sukshma Vyayam– 4 Arms Exercises
11:31
Lesson 10
This video is a continuation of the previous session. In this session, you will learn the remaining arm exercises using Yogic Sukshma Vyayam.
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Yogic Sukshma Vyayam– 4 Arms Exercises
10:21
Lesson 11
This video will introduce you to “Surya Namaskar.” Surya Namaskar/ sun salutation is a collection of 12 powerful yoga postures. Surya Namaskar strenghtens our cardiovascular system. It is best to practice Surya Namaskar early morning with an empty stomach. Learn the first four asanas of Surya Namaskar along with breathing techniques in this video.
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Surya Namaskar – Part 1
11:23
Lesson 12
In the previous video, you learned the first four steps of Surya Namaskar or Sun Salutations. Surya Namaskar/ sun salutation is a collection of 12 powerful yoga postures. In this video, you will learn the remaining eight poses of Surya Namaskar. The trainer will also share Mantras or verses you must recite while exercising Surya Namaskar.
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Surya Namaskar – Part 2
16:47
Lesson 13
In previous videos, you learned 12 different poses or asanas of Surya Namaskar along with their unique mantras. In this video, you will learn about Tadasana and Kati Chakrasana. Tadasana is a mountain-like pose where the yogi needs to stretch their body straight like a tree. Kati Chakrasana involves rotation of your waist. Twist your waist on both sides of your body to enhance flexiblility.
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Tadasana, Kati Chakrasana
15:05
Lesson 14
In this video, you will learn about Hastottanasana and Trikonasana. Hastottanasana is a type of Yoga Asana where the arms are stretched upwards, like in Tadasana , followed by brnding sidewards. Trikonasana, on the other hand, refers to bending your body to make a triangle. In Trikonasana, you need to touch your right feet by bending your body to the right and keeping the waist straight. Keep your left hand straight up in the air. These two Asanas help strengthen your legs, chest, knees, ankles, and arms.
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Hastottanasana, Trikonasana
11:38
Lesson 15
In this video, you will learn Vrikshasana and Utkatasana. Vriksha is the Sankritrat word for a 'Tree'. This posture expresses the steady and strong features of a tree. Unlike other Asanas, in Vrikshasana you need to keep your eyes open in order to balance your body. This Yoga pose helps in stretching the legs, back, and arms and bringing equilibrium to your mind. Utkatasana is a chair-like pose. The actual meaning of Utkatasana is "powerful posture." This asana a bit challenging as you would need a lot of strength and determination to stay in a chair-like posture. This exercise is good for the spine, hips, and chest muscles.
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Vrikshasana, Utkatasana
15:26
Lesson 16
This video introduces two important Asanas of Yoga - Vajrasana and Ustrasana. Although Vajrasana is one of the easiest Yoga asanas, it provides numerous benefits to your body, mind, and soul.  In Vajrasana, all you need to do is to kneel and sit back on your legs. Doing meditation in this posture is extremely helpful for your mind. Another Asana discussed in this session is Ustrasana. Ustrasana is an intermediate-level back-bending pose of Yoga, also known as Camel Pose. This stance strengthens your body, adds flexibility, and improves the digestive system.
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Vajrasana, Ustrasana
15:06
Lesson 17
In previous videos, you have learned and practiced many Yoga poses. In this video, you will learn two more essential Yoga poses - Ardha Padmasana and Paschimottanasana. Ardha Padmasana or Half Lotus is a Yoga pose that one can use while meditating. In the Ardha Padmasana pose, one sits cross-legged on the ground. This lotus-like pose helps reduce knee strain and retain flexibility in the gluteal muscles of your hips. Paschimottanasana is a forward bending yoga pose while seating with the legs stretched out straight in front of you, and your hands will touch your feet while your head will bend towards your knees.
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Ardha Padmasana, Paschimottanasana
15:53
Lesson 18
In this session, you will learn Padmasana and Yogmudrasana. Padmasana is a cross-legged sitting pose where two feet will be placed on the opposite thigh. This pose helps strengthen leg and thigh muscles and activates nerves. Yogmudrasana is a cultural asana where you bend your spine forward in a sitting position. This Yoga pose helps strengthen the muscles and stretches joints around the knees, hips, thighs, ankles, shoulders, arms, and upper chest.
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Padmasana and Yogmudrasana
16:18
Lesson 19
This video features two other body revitalizing asanas of Yoga – Bhujangasana and Sashankasana. Bhujangasana is otherwise known as the cobra stretch pose. This pose is practiced in Surya Namaskar and Padma Sadhana. Sashankasana is a simple and easy Yoga pose with multiple benefits. This posture helps tone pelvic muscles and reduces reproductive organ disorders in both men and women.
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Bhujangasana and Sashankasana
12:59
Lesson 20
In this video, you will learn about two essential Yoga poses - Makarasana and Uttanpadasana. Makarasana is also known as Crocodile Pose.  This is a simple asana and it helps to relax your body. All you have to do is to lie upside down with your chest and shoulders resting on a plain. Another asana discussed in this session is Uttanpadasana.  Uttanpadasana, or the Raised Leg pose, helps to reduce acidity, indigestion, and constipation. To practice this yoga pose, you need to lie flat on a Yoga mat, while lift your leg from the floor, keeping it at a 45-60 degree angle from the ground.
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Makarasana and Uttanpadasana
11:50
Lesson 21
In this video, you will learn two new powerful poses - Pawanmuktasana and Matsyasana. Pawanmuktasana is also known as wind-removing or wind-relieving posture in English. It is an ideal pose to let out all the trapped gases from your stomach and help the entire digestive system to perform well throughout the day. Similarly, Matsyasana or Fish Pose is generally carried out in the water. Professional swimmers usually perform this asana. However, you can also try this yoga asana at home, simply on a Yoga mat. All you have to do is to lie on your back, keep your feet together, place your hands underneath the hips, and lift your chest and head upwards. Stay intact for 10 to 30 seconds. This pose helps in stretching the chest and neck, gives you relief from respiratory disorders.
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Pawanmuktasana and Matsyasana
14:54
Lesson 22
In the previous video, you learned Pawanmuktasana and Matsyasana Yoga asanas. This video introduces you to Markatasana and Dhanuarasana. Markatasana is otherwise known as Monkey Pose. It is a spinal twist yoga pose that gives flexibility to your spine and relieves pain. Markatasana also improves the functioning of the digestive system. Dhanurasana or bow pose is another Yoga form that will be discussed in this session.  This asana is performed by lying on your stomach with your feet opened. Fold your knees in line with your hips, and hold your ankle by the side of your body. Your body will take the shape of a bow while performing the asana.
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Markatasana and Dhanurasana
12:07
Lesson 23
This video features two Supta Vajrasana and Halasana.  Supta Vajrasana is known as 'Reclined Thunderbolt Pose' in English. This is an advanced version of Vajrasana. Therefore, you must practice Vajrasana well before you perform Supta Vajrasana. The word, Haasana, is derived from the plow, a farming tool. This yoga pose helps to relieve stress and fatigue and strengthens the neck, shoulders, and back muscles.
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Supta Vajrasana And Halasana
13:24
Lesson 24
In this video, you will learn two new Yoga poses, Gomukhasana and Padhastasana. Gomukhasana or cow face posture is a seated yoga pose that helps stretch the arms, shoulders, and chest. In this pose, the feet are crossed under your buttocks. Raise the right arm above your head, bend your elbow, take your left arm behind and then interlock both hands. The next yoga pose which will be discussed in this session is Padhastasana or “Standing Paschimottanasana”. In this asana, the hands and feet are gripped together by bending forward. Padhastasana Yoga pose helps strengthen your hand and leg muscles and relieves digestion problems related to the stomach.
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Gomukhasana And Padhastasana
15:52
Lesson 25
In this video you will learn Naukasana and Shalabhasana. Naukasana or boat pose is a Yoga posture named after the boat shape your body takes when in this asana. This yoga pose is performed after Dhanurasana. Shalabhasanais is also called Locust Yoga Pose. This asana helps to tone your autonomic nervous system and stimulate your appetite.
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Naukasana and Shalabhasana
10:27
Lesson 26
This video introduces you to Sarvangasana and setubandhasana. Sarvangasana or shoulder stand Yoga pose is one of the toughest Yoga postures where you will be upside down. You need to stand with the help of your shoulders and your whole body will be balanced on them. This Asana not only strengthens your arms and shoulders muscles but also nourishes your brain with good blood circulation. Setu bandhasana or bridge pose energizes your back. The posture involves balancing between your back and your knees. Setu bandhasana improves digestion and calms your nervous system.
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Sarvangasana And Setu Bandhasana
11:50
Lesson 27
Parvatasana or mountain pose is a cultural Yoga asana where your body forms the shape of a mountain. This is an easy yet effective seated yoga posture that depicts upwards stretching of the spinal cord. Akarna Dhanurasana or The Shooting Bow Yoga Pose is another form of Dhanurasana which is performed while sitting on the floor. Simply stretch your legs out, bend forward hold your toes. Now, lift one leg up to your ear while holding on to the other leg. Parvatasana or mountain pose is a cultural Yoga asana where your body forms the shape of a mountain. This is an easy yet effective seated yoga posture that depicts upwards stretching of the spinal cord. Akarna Dhanurasana or The Shooting Bow Yoga Pose is another form of Dhanurasana which is performed while sitting on the floor. Simply stretch your legs out, bend forward hold your toes. Now, lift one leg up to your ear while holding on to the other leg.
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Parvatasana and Akarna Dhanurasana
14:34
Lesson 28
In this video you will learn Mandukasana and Dandasana. Mandukasana is also known as the frog pose. This is an intense hip-opener Yoga pose that helps to improve productivity, focus, and self-belief. Mandukasana helps reduce belly and hip fat and eliminates stiffness and rigidity in the body. The next Yoga pose which will be discussed in this session is Dandasana. Dandasana helps strengthen the lower back, pelvis, and abdomen muscles. This asana also builds a solid foundation for the perfect alignment of your spine.
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Mandukasana and Dandasana
11:38
Lesson 29
In this video, you will be introduced to two types of breathing exercises - Anulom Vilom and Bhramari Pranayam. Anulom Vilom is a common type of controlled breathing exercise, which is otherwise known as Alternate nostril breathing. This exercise has many physical and psychological benefits. Another breathing technique that will be discussed in the video is Bhramari Pranayam. This Yoga Pose name is derived from the name of a black Indian bee. This breathing exercise helps to relieve agitation, frustration, or anxiety from your mind and de-stress yourself. It also helps to calm your nervous system, especially around your brain and forehead.
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Breathing Exercise: Anulom Vilom, Bhramari Pranayam
23:36
Lesson 30
In previous videos, you learned and practiced different types of Yogic postures and two breathing exercises. In this video, you will be introduced to two more breathing exercises - Bhastrika and Sheetkari Pranayam. Bhastrika Pranayam is a unique breathing exercise which increases your oxygen intake. Bhastrika Pranayam involves a rapid breathe-in and breathe-out technique that boosts your body and mind. This exercise is also known as the Yogic breath of fire. Sheetkari Pranayam is also known as 'Hissing Breath'. In this Pranayam, you breathe through the mouth, which induces coolness in your body. This breathing technique helps to radiate your skin and reduces acne, rashes, inflammation, burning eyes, and agitation.
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Breathing Exercise: Bhastrika and Sheetkari Pranayam
20:01
Fundamental Yoga – A Beginner’s Course
About Lesson

In the first session, the trainer will introduce you to the basics, history and various forms of Yoga. You will also learn about the ancient Yoga technique, Yogic Sukshma Vyayam by Swami Dhirendra Brahmachari. Yogic Sukshma Vyayam helps develop intellectual skills and sharpens the six senses.

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