Found Your Practice in 30 Days
A guided online course, one lesson a day, from your first breath on the mat to a 30-minute session you build yourself
Thirty daily lessons of 20 to 35 minutes that take you from setting up your practice corner to building your own session: seats, the full breath, joint loosening, the sun salutation and its twelve names, standing postures, twists, bridge, gentle inversion, three breathing techniques, yoga nidra and five minutes of sitting. Each lesson says what to do if it feels too easy or too hard, and asks one question for your notebook.
$79 one-time payment, VAT included
30 daily lessons online, at your own pace, with printable sheets; 2 PDF books included.
The programme, day by day
- Day 1 · Your practice corner and the first breath
- Day 2 · Sitting: easy seat, thunderbolt and the chair
- Day 3 · The full yogic breath in three stages
- Day 4 · Loosening the joints
- Day 5 · Mountain pose and the feet
- Day 6 · Śavāsana, really
- Day 7 · First review and a free session of 20 minutes
- Day 8 · The twelve positions of the sun salutation, slowly
- Day 9 · The twelve names of the sun
- Day 10 · Three salutations at the pace of the breath
- Day 11 · Gentle forward bends
- Day 12 · Cobra and the spine
- Day 13 · Alternate nostril breathing, without retention
- Day 14 · Second review and a 25-minute session
- Day 15 · The triangle
- Day 16 · Warriors I and II
- Day 17 · The tree and balance
- Day 18 · Twists, standing and seated
- Day 19 · The victorious breath, ujjāyī
- Day 20 · A complete standing session
- Day 21 · Third review and a 30-minute session
- Day 22 · The bridge
- Day 23 · Legs up the wall, a gentle inversion
- Day 24 · Opening the chest, a supported fish
- Day 25 · Bhrāmarī, the humming bee
- Day 26 · Ten minutes of yoga nidra
- Day 27 · Om and five minutes of sitting
- Day 28 · Building your session: the method
- Day 29 · Your own 30-minute session
- Day 30 · Closing ceremony and the sankalpa of the next thirty days
Who it is for
- Complete beginners who want a teacher's voice each day, at home
- People who tried videos and want a clear, progressive path with the reasons behind each step
- Those who have the book Begin Yoga at Home and want a guided version with daily adjustments
- Anyone returning to yoga after a long break
Before you buy
What exactly do I get?
A PDF you download right after payment; the link is also emailed to you.
Can I read it on my phone?
Yes, on any phone, tablet or computer: PDF readers are built into iPhone, Android, Mac and Windows. Nothing to install, no account to create.
Can I print it?
Yes. The pages are A4 and print well on Letter paper too; keep it open on your mat.
Can I give it as a gift?
Yes. Write the recipient’s first name in the gift field before paying, or on your order page after payment: it is printed on the cover. You receive the PDF and simply forward the email.
Which language is it in?
This edition is in English. Yogide also publishes it in French.
What if something is wrong with my file?
Because the PDF is available at once, the right to cancel ends when the download starts (see our terms). If the file won’t open or doesn’t match its description, email administration@lacangel.fr: we fix it.
Is the Sanskrit translation yours?
Quotations of the ancient texts are either our own translations or public-domain editions, always named. We never copy a modern copyrighted translation.
How do I pay?
On Stripe’s secure page: card, Apple Pay, Google Pay or Link, depending on your device. Your card details never pass through our servers. One payment, no subscription.
How it works