4-week
BEGINNERS YOGA PROGRAM
Learn the fundamentals of yoga in these one-hour theory and practice sessions, and ask all your questions
7:00pm Fridays
•••
in the Willow Room
•••
at Mackie Rd Neighbourhood House, Mulgrave
•••
7:00pm Fridays ••• in the Willow Room ••• at Mackie Rd Neighbourhood House, Mulgrave •••
This class is for you if:
You are curious about yoga
You are a beginner just starting out
You HAVE done yoga in the past but it’s “been a while”
Others have recommended that you give yoga a go
Worry and anxiety have been holding you back from trying before
You want to know what to expect from a standard yoga class
You’d like to learn at a pace that suits you, in a relaxed environment
Learn Step-by-step with Tania
watch
try
feel
Breathwork
Your breath tells a story…
…and influences your nervous system
Awareness of breath and simple breathing techniques can have an immediate effect upon your whole being
Learn how manipulating your breath can help to maintain focus, pep you up, or create soothing calm
Asana (Poses)
Movement is essential for good health, and will look and feel different for every body
With function and stability at its core, you will have ample time to explore each foundational asana and the transitions between
Props offer support and safety while allowing exploration of the sensations
Meditation
Rest is necessary for every body system to function properly, but how can we relax and slow a busy mind?
You’ll be shown simple mindfulness techniques and experience guided relaxation to help you release and let go, allowing deep rest to settle in
Know what it means to soothe your body, mind and soul
only
10
spots
The Details:
WHAT:
A 4-week Beginners Yoga Program that leads you step-by-step through the main concepts and practices of a standard yoga class
COST:
$120 EARLY BIRD —> until 9/04/2026
$130 FULL PRICE —> closing 23/04/2026
($60 non-refundable deposit)
WHEN:
7:00pm to 8:00pm
Friday evenings on
24/04, 1/05, 8/05 & 15/05
LOCATION:
Willow Room (end of hallway to left)
Mackie Rd Neighbourhood House
36-42 Mackie Road, Mulgrave
What to Expect:
Only 10 places available
Creates an intimate learning environment with plenty of room for you to explore practices
Try poses, flows, & variations
Learn foundational poses in stages so you feel aligned and stable, then link poses with smooth transitions to experience flow
Support with props, walls, & demos
Watch and follow along as Tania demonstrates with blocks, straps, blankets, bolsters, chairs or walls to show you alternate ways to practice
No pressure to perform or conform
Show up as yourself. Try what you like, rest when you need, and remember that verbal cues are suggestions, not instructions
Discover more about yourself in every session
Celebrate your progress, acknowledge your personal growth, and feel intimately connected in body, breath, and mind
Program Breakdown:
WEEK 1
Awareness • Safety • Gentle Movement
In the first week you’ll learn where yoga comes from, what it is, and the different components that make up a standard yoga class.
You’ll also learn:
the concepts of exteroception, proprioception and interoception
finding safety and comfort in poses
how to modify poses to suit your body and needs
breath awareness and the importance of timing breath with movement
the mindfulness practice of observing stimuli
WEEK 2
Stability • Alignment • Support
Stability comes before flexibility! Understand the difference between applying effort versus strain, and the sensations of discomfort versus pain.
You’ll also learn:
that your needs are different from day to day
common kneeling, standing & inverted poses
how to use props for support and reach in poses
that the breath is an indicator of your efforts
the concept of bandhas, or “body locks”
the mindfulness practice of a body scan of the back body and connection to the earth
WEEK 3
Focus • Connection • Flow
“Where focus goes, energy flows.” Week 3 has you exploring the effects of focus and concentration as you intentionally link the mind and the body with the breath.
You’ll also learn:
how to direct internal energy with your Drishti (focus)
the challenges of maintaining concentration
that poses can be linked together to form “flows”
the movement of the breath influences how you hold a pose or transition from one to the next
to meditate by observing your thoughts as a “witness”
WEEK 4
Energy • Confidence • Integration
This week is where it all comes together! You’ll be introduced to the concept of the Gunas (fundamental forces of energy) and confidently try a full yoga class.
You’ll also learn:
how to identify your current energetic state
that your energy shifts and changes over time and with your influence
modifying asana builds confidence in your abilities
what to expect from attending a standard yoga class
the importance of Savasana for integration and rest
What About Afterwards?
Now that you’ve completed the Beginners Program, where to next?
If you loved the day, time and location, great! This time slot will now become a new GENTLE YOGA CLASS, the perfect continuation from what you’ve learned in the Beginners Program.
And remember, you’ll have a FREE Class Credit to use!
In the Beginners Program you would have discovered much about yourself and your needs. So why not use this knowledge and try a different style of yoga? Tania also teaches Gentle Yoga, Hatha, Chair Yoga and Yin Yoga across three locations. Your FREE Class Credit can be used for ANY of these sessions. Read more about each class type below.
Other Yoga Options
Curious about other forms of yoga? Tania is trained and experienced in each of these modalities to offer alternate options to suit your needs, or your mood!
GENTLE YOGA
A class where lots of support is provided so students can move and breathe with awareness and care. Foundational poses, concepts, and breathwork form the basis of each themed class, with new poses or variations offered to explore each week. Great for beginners, those returning to yoga after time away, and people managing medical conditions.
HATHA YOGA
The “yoga of force” is a form of yoga that uses somatic practices to create expansion through the body and the breath, increasing fortitude, focus and flexibility over time. This is a great option if you wish to progress beyond Gentle Yoga.
YIN YOGA
A slow-paced form of yoga where poses (often propped for comfort) are held for several minutes to target the deeper connective tissues of the body, such as ligaments, tendons, joints, bones and fascia. Yin Yoga can be deeply meditative as you have time to explore thoughts, sensations and stories created from your experience.
CHAIR YOGA
Take mat yoga to the chair for greater accessibility and support. Remain seated throughout, or use the chair for alignment and balance. Mobilise joints and create movement in your body from a stable and secure seat.
PRIVATE 1:1 or 1:2 SESSIONS
If a private bespoke practice is what you’re seeking, please reach out to Tania at here to arrange a time to chat.
Meet Your Teacher
Tania is an easy-going middle-aged mum of three witty, vivacious and whimsical youths. She revels in their development and growth, and credits them with her ongoing desire to learn and discover more about her own self, and what “makes others tick”.
Drawn to yoga for a gentle physical practice, Tania was surprised to realise that yoga was a pathway to knowing, an opportunity to feel real. Yoga was a teacher that constantly challenged her… and still does to this day.
With over 13 years of practice, 1600+ hours of teaching experience and many, many more hours spent in research and further education, Tania interweaves traditional yoga practices with modern somatic therapies, backed by her knowledge of psychology, physiology and nutrition, and her ongoing passion to help and support others as they, too, explore self development along this bumpy, winding, and unknown path we call life.
Tania loves the bush and the sea. She enjoys a raucous board or card game, listens to podcasts while doing “domestic stuff”, and drives the long way around to familiar places just for the novelty. Tania plays classical and modern piano, loves a good fantasy novel series and takes great joy in witnessing the antics of her two kitties. A second generation Aussie of European descent, garlic and paprika runs through her veins.
What Students Say
I wanted to practice yoga again after having some time away from it. A beginners program was perfect for me. Tania was very welcoming, informative and understanding of my ability.
Having started doing yoga and meditation again it’s made me more aware of my posture, flexibility and mindfulness. Thank you.
- CB
This is my first group yoga experience. I can highly recommend it. Tania has so much positive energy and joy, and loves teaching.
She is very welcoming. She is very professional. Tania makes me feel mindful and in the moment. She is able to work with all abilities in a respectful way.
- LL