Foundations of Yoga

Hello and welcome.

Whether you’re brand new to yoga and just curious as to what it’s all about, or you’ve been practicing for a while and would like to revisit the foundations of this ancient practice, there is something in this course for everyone.

We start with the breath, developing deeper, fuller breath. From here we move on to joint mobility, and looking at the common poses used in a yoga class. We dive into the safe alignment of these poses, and try out various modifications too, so that you can stay safe in your practice.

Mandy introduces us to meditation – the one practice we should all be doing to invite tranquility to the mind, and make us more resilient human beings! She also offers an introduction on philosophy and chanting (a really fun addition to your practice).

All of the class learnings culminate in one final 75 minute class, where you are invited to experience how all of this can come together and bring a sense of balance to the body, mind and spirit.

Watch this brief introduction video below to get started on your Foundations of Yoga Course.

Meet Your Course Facilitator & Teacher

Mandy Habener – ERYT-500

Mandy is a self-confessed yoga nerd. The practice of yoga has literally transformed her life on so many levels. She holds the practice of yoga with so much love and reverence; delighting in any opportunity to share the teachings. In her previous career she worked as an engineering consultant however periods of complete exhaustion and burnout created a space to turn to yoga. She soon realised that the practice was calling her deeper.

In 2013 she put aside her engineering career and answered that calling by immersing deeply into the practice, study and teaching of yoga. She has formal yoga training covering a range of different styles including Vinyasa, Hatha, Vini Yoga and Yin. It would be fair to say that yoga is Mandy’s greatest passion, she truly believes that there is a yoga practice suitable for everyone on this planet. She sees our yoga mats as the perfect training ground for life, always inviting the opportunity for self-enquiry, growth and transformation.

Course Outline

This course is designed to be self paced.

To get the most out the course and the teachings we recommend starting at Class 1 and working your way through to Class 11.

Watch and repeat any classes as you move through.

Each class focuses on a different aspect of yoga and the final Class 11 culminates all your learning into a 75 minute yoga practice.

Each of the Video Modules are located at the bottom of this page, you can click on any Module below to be directed to this area.


Length: 22 mins 43 secs

In this class Mandy teaches you the key breathing techniques used throughout your yoga practice.

Length: 33 mins 34 secs

This class prepares the body for yoga, getting your joints moving and lubricated before taking on stronger postures.

Length: 21 mins 11 secs

This class guides you through a series of linking movements most commonly used in yoga practice called Sun Salutation A.

Length: 26 mins 54 secs

This class dives into some common postures you will find in any active style yoga. Getting you comfortable of the foundations and alignment.

Length: 30 mins 10 secs

This class is dedicated on the hips. The postures and safely opening up through our hips.

Length: 20 mins 29 secs

This class looks deeper into the foundations and key items of seated postures.

Length: 26 mins 24 secs

This class will guide you through some backhanding poses. Honing in and focusing on the key actions and giving you tips to safely move in this direction.

Length: 9 mins 22 secs

This class discusses the importance of transitions in our yoga practice.

Length: 24 mins 10 secs

This class delves into a brief history of the tradition of yoga and introducing the sound of AUM.

Length: 24 mins 26 secs

This class discusses the practice of meditation and how it fits in with creating a deeper impact on your yoga practice. 

Length: 75 mins

The final class of the course.  Pulling together and integrating all your learnings from the Course with this 75 minute yoga flow.

Course Videos

Modules 1 – 11