Live Online Yoga Course: Back to Basics


Four Week Course: Back to Basics Yoga Course

8th – 29th January 2024

Monday’s at 7pm GMT

Join us this January as we get ourselves back on our mats and go back to the basics with Vanessa Michielon.

This 4 week course is designed to help us build or revisit the foundations of our posture (Asana) and breath work (Pranayama) practice, with a particular focus on improving flexibility, stability, balance and strength with ingenious variations to accommodate different levels of experience, mobility, skeletal variations and desired intensity.

When practicing Yoga postures, a clear understanding of the technique is key in moving with integrity and balance, this is why in this progressive course you will explore a series of poses and transitions we may commonly encounter in a Vinyasa Flow class: Sun Salutations, seated stretches, standing balances, and backbends.

Each week includes:

  • A centering breath work practice
  • A slow tailored warm up
  • Breaking down of new foundation poses
  • Repeating poses we have already explored to build up confidence and comfort.

From this course we receive:

  • Useful tips to help us adapt each pose and safely progress in our practice
  • Fine tuning our practice so we achieve greater benefits and keep injury risk low.
  • Confidence to step into any yoga class, either online or in person!

Who this back to basics course is for:

  • Beginners looking to get started and learn the basics of yoga asanas
  • Regular yogis who want to go back to the foundations
  • Teachers who want to revisit basic yoga asana to learn to teach beginners!
  • Anyone who wants to deepen their understanding of yoga poses and yoga practice

Suggested props to have available:

2 x bricks, 1 x long strap (or a belt), 1 x bolster (or a cushions)

The one hour sessions will run every Monday at 7pm (GMT) for four weeks from 8th January 2024.

The Schedule

Week 1: Say Hello to Those Hips of Yours!

Monday 8th January

It all begins at the hips. They are a buzzword for a reason, tight hips can affect our backs, our walking and they can be a place where our body holds it tension and trauma. We will explore key poses such as: Downward facing dog, Lizard pose, Warrior II, Extended side angle, triangle, Prasarita, Malasana, and seated stretches, such as Pigeon pose, Butterfly and Janu Sirsasana!

Week 2: “Yoga is an effortless dance with breath and gravity.”Vanda Scaravelli

Monday 15th January

This week we explore balancing and focusing. Balancing in Yoga is all about remembering to come back. We’ll touch on key poses like Key poses: Chair, Warrior III, Three legged dog, Tree pose, Twisted lunge, Side plank, Half moon.

So often we can get frustrated with ourselves as we fall out of these shapes, out of the balance, but the key is how do you remain focused and repeatedly come back to the balance?

Week 3: Put your Back into it…

Monday 22nd January

This week, we have the joy of playing with backbends, often called Heart Openers in Yoga, they create strength around the spine, improving your posture, and allow the front of our body to stretch out, something that is crucial with all our times at a desk/sofa.

We’ll focus on poses such as Cobra, Locust, Camel, Floor Bow, Crescent Lunge and stretch it all our with Pyramid pose, Pascimottanasana, Plough pose.

Week 4: Get Flowing

Monday 29th January

In our final week together, we will tie everything together and discover how all of these poses link together! We’ll break down the Sun Salutation, including Chaturanga progressions and Upward facing dog, and revision of the previous elements to move through a whole flowing practice!

Vanessa Michielon is a Movement specialist and founder of the Transformative Movement method, empowering people of all walks of life to embrace Yoga, Pilates and Dance in order to improve physical health and achieve a balanced state of mind.

Vanessa believes that embodied movement can truly transform our life and wishes to help others find joy and purpose in their practice. Connect with Vanessa on Instagram

Photo credit –


Can’t make it live?

The weekly recordings will be available for 14 days after each session, so you don’t have to miss out!


We know that some of you are facing some real cost-dilemmas and we know that sometimes our wellbeing practices are the first to suffer when life gets hard.

We want you to know that we are there for you.

Therefore, we offer our MFML workshops and courses on a ‘Pay As You Can’ basis.

There is a suggested price, which we ask you to pay, if you have the means. The suggested price is the ‘true cost’ of running this course, and this is £70.

If finances might get in the way of you joining, you can pay what you can afford, and therefore you are still able to join. This is based on the Buddhist system of Dana. Having said that, the minimum that we can accept is £30, because like you, we are also struggling and have costs to cover. 

Those of you do have the means, please do feel free to pay more than the suggested price. We want so much to continue to support you for years to come with online workshops and community gatherings. However, we can only do that if we continue to have your support through tougher times.

Please do get in touch if you have any queries whatsoever about the workshop, about payment, or any concerns at all. We really love to hear from you.


If you have any questions about this online course with Vanessa, drop us a message on

Terms & Conditions

Practising safely

The live online workshops are for your education and your enjoyment only. You are participating in the live classes at your own risk. You are encouraged to to take breaks when needed and/or when in doubt, don’t do sequences that you are even a little concerned about. If you have any health condition, please seek medical advice before taking any form of exercise. If you have any concerns, please let us know before the workshop starts.

If you feel unwell in any way or if you experience any discomfort during class, please stop the class and consult your health practitioner immediately. Remember that yoga is mostly a journey off the mat and into life, and it is a journey about taking responsibility for our own actions and cultivating self-knowledge. Only choose exercises which will nurture and support you, and please take responsibility for yourself and your current abilities during your practice. Remember that each day is different, and even if yesterday you were able to perform a movement, that is no indicator that the same exercise is possible today. Please move within your comfortable limits and if you’re in any doubt whatsoever, please seek medical advice.

We are not medical practitioners and we do not seek to offer medical advice. Please consult your healthcare practitioner before starting any new exercise. This is particularly important if you have any limiting condition or are, pregnant, nursing, regularly taking medications, or have any existing medical conditions. We do not accept any liability whatsoever for any injury or damage, either during or after this retreat. Your participation in this retreat is entirely voluntary and at your own risk, and you agree to abide by the T&Cs of Movement for Modern Life.


Your secure payment will reserve your place on this course. No refunds will be made.

Your data

By signing up to the online course, you consent to us adding your name and email address to our marketing database. If you do not wish to receive emails from us outside of this workshop, please do let us know and we will be sure to remove you from our database.


Leave a Reply

Your email address will not be published. Required fields are marked *

Leave a Reply