Beginner+ Practice 8

Hello Beginner Goa Flow-er

Welcome to Beginner(+) Practice #8, our last practice of this series. No worries, the end only means the beginning. You are fully equipped to continue your yoga journey. The sky is the limit, truly. There is so much to learn and so many ways to grow. Congratulations for all your hard work!

In this practice we flow and move a bit faster than we have done so far, to create a bit more strength and heat for a little detoxing effect. I introduce you to bridge pose (see illustration below), Reverse Namaste (see illustration below) and the Ocean Salutations (Samudra Namaskars); which are super fun and invigorating. If you find the Reverse Namaste very challenging take a look at this tutorial on it that i made a while back.

Yoga is about repetition; and consistency is the name of the practice. Allow yourself to practice the poses and the flows over and over again. Notice how much your breath has changed, how much more connected you feel to your breath and the movements now compared to when you started.

What have you learned the most?

If you have done all the practices in this series (as well as beginner 8) i consider you now a solid advanced beginner. Keep up it up. I will offer a video on how you can [continue to] develop a strong personal practice very soon.

Repeat the videos in this series over the next couple of months, and when you feel ready; venture into my other videos on YouTube. I have over 300 to choose from. It will keep you busy for a while!.

A good place to start (continue!) will be:

Make sure you SUBSCRIBE to AnitaGoaTV on YouTube to be notified when i post new videos. LIKE this practice if you enjoyed it. Let me know how it felt on your body and let me know how this series has helped and supported you.

Below you will find illustrations of some of the yoga poses (asanas) that we have already practiced in this series. The illustrations come from Pinterest and Leslie Kaminoff’s fantastic book Yoga Anatomy.

Below this you will find the Beginner(+) Practice #8 video.

Enjoy. It’s been a pleasure teaching you.

Love, Light & Eternal Flow,
Anita Goa 🙂


bridge posecows face armsarm behind half cows face armsseated spinal twist

  • Cris Hawat
    Posted at 13:21h, 21 October Reply

    I’m going where you take me! I finished this series and I’ll keep exploring. I learned many new poses and perfected the ones I was doing incorrectly. You are a very good teacher. Thank you!

  • Peggy Verhoeven
    Posted at 08:15h, 25 April Reply

    Hi Anita, I would like to express to you my immense gratitude for all the great and so expertly given yoga flow lessons. I have worked myself through the beginner 8 series and the beginner + series and I will continue to practice them and then follow up on your advice given in this blog. I have learned a lot! And….I have never enjoyed yoga more! I feel I have grown in the asanas and built up strength. Again, I am so very grateful. I am recommending you to all my friends! Thanks so much for sharing!

    • Anita Goa
      Posted at 10:10h, 13 May Reply

      Aww, Peggy, that is amazing to hear. Thank you for sharing this. I have to agree with you, that those who do will have a solid foundation of strength and flexibility. Well done on you for going through the 16 videos. I am impressed! All the best on your continued yoga journey of a life time.
      Much love,

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