Nourish Your Soul Morning Yoga

Never too late- build a basic Yoga routine from scratch. The classes incorporate posture sequences,
breathing exercise and relaxation techniques. Flexibility not required.

Timing: 7am to 8.15 am

Classes: Mon/Tues/Thurs/Fri/Sat

Material Required: Yoga Mat

Health Criteria: No person with acute/chronic/communicable diseases is allowed to take part to this
class.

Medium of Instruction: English

Dress Code: The dress should be stretchable or loose clothes for better comfort.

Aim: The aim of the course is to introduce the fundamental principles of Yoga and to promote practices
of Yoga for wellness.

Objectives:

i) To introduce basic wellness principles and Yogic practices for Common people.
i) To introduce fundamental principles and practices of Yoga for healthy living.
iii) To promote Yoga for disease prevention and health promotion as an approach to holistic
health.

The Class starts as…

1. INVOCATION
Yogic Practice shall start with a prayer or prayerful mood to enhance the benefits of practice.
Prayer: Gayatri Mantra (3 Times)

2. CĀLANA KRIYĀS /LOOSENING PRACTICES (5 times each – 15 mins)

i. NECK BENDING(Grivā Śakti Vikāsaka)
1. Stage i: (Forward and Backward Bending/Stretching)
2. Stage ii: (Right and Left bending/Stretching)
3. Stage ii: (Right and Left Twisting)
4. Stage iv: Neck Rotation

ii. SHOULDER'S MOVEMENT

1. Stage i: (Shoulder's Stretch)
2. Stage ii: Skandha Cakra (shoulder Rotation)
 iii. TRUNK MOVEMENT
Kaṭiśakti Vikāsaka
iv. KNEE MOVEMENT (Jangha Sakti Vkasaka)

3. SURYA NAMASKAR (5-rounds: 15 mins)

4. SAVASANA (10 mins) & Recitation of Hymns (5 min)
5. KAPĀLABHĀTI (Set of 1 : 30 Stroke each)
6. PRĀNĀYĀMA (10 rounds each- 30 mins)

I. Abdominal Breathing, Thoracic Breathing, Clavicular Breathing

II. Naḍīśodhana Or Anuloma Viloma Prānāyāma (Alternate Nostril Breathing)
III. Śītalī Prāṇāyāma
IV. Bhrāmarī Prāṇāyāma (Bhrāmarī Recaka)
7. CLOSING PRAYER