Join daily yoga sessions with experienced instructors in the peaceful surroundings of Shiv Puri Rishikesh.
Your Daily Yoga Routine should be following with :-
A balanced daily yoga routine builds strength, flexibility, and mindfulness. A highly effective 45-minute daily sequence includes centering (2 min), warming up (8 min), foundational asanas (20 min), a cool-down (10 min), and meditation (5 min).
45-Minute Daily Yoga Routine
1. Centering & Breathwork (Pranayama) – 2 mins
- Pose: Easy Pose (Sukhasana) or Thunderbolt Pose (Vajrasana).
- Action: Close your eyes, rest your hands on your knees, and take deep, even breaths to ground your mind.
2. Warm-Up – 8 mins
- Neck Rolls & Shoulder Rolls: 1 minute each to release tension.
- Cat-Cow Stretch (Marjaryasana-Bitilasana): 3 minutes. Flow smoothly between rounding and arching your back with each inhale and exhale.
- Child’s Pose (Balasana): 2 minutes. Rest your forehead on the mat and stretch your arms forward.
3. Foundational Poses (Asanas) – 20 mins
- Sun Salutations (Surya Namaskar): 5-7 rounds. Move continuously to build internal heat and stretch your entire body.
- Warrior II (Virabhadrasana II): Hold for 1 minute per side to build leg and core strength.
- Tree Pose (Vrksasana): Hold for 1 minute per side to improve balance and focus.
- Downward-Facing Dog (Adho Mukha Svanasana): Hold for 1-2 minutes to stretch the hamstrings, calves, and shoulders.
4. Cool-Down – 10 mins
- Seated Forward Bend (Paschimottanasana): Hold for 2 minutes to stretch your lower back and hamstrings.
- Bridge Pose (Setu Bandhasana): Hold for 1 minute to open the chest and stretch the hips.
- Supine Spinal Twist (Supta Matsyendrasana): Hold for 1 minute per side to gently realign your spine.
5. Meditation & Relaxation (Savasana) – 5 mins
- Corpse Pose (Savasana): Lie flat on your back with arms relaxed by your sides. Close your eyes, let your body completely surrender to the mat, and focus on natural, effortless breathing.
Tips for Daily Practice
- Consistency over duration: Practicing for 15-20 minutes every day is far more beneficial than doing a single 2-hour session once a week.
- Listen to your body: Yoga is not about forcing your body into shapes. Move to where you feel a gentle stretch, not sharp pain.
Yoga Course at Retreat – Routine & Timings :-
Kundalini Yoga ( Awaken inner energy through Breath and Movement )
6 A.M. Herbal tea
6:30 AM: Nasal Cleansing Kriya
7:00 AM – 8:30 AM: Hatha Yoga Asanas Class
8:30 AM – 9:30 AM: Breakfast
10:00 AM – 11:00 AM: Kundalini Yoga Philosophy
11:00 AM – 11:30 AM: Ancient Meditation Techniques
12:00 PM – 1:00 PM: Lunch
2:00 PM – 3:00 PM: Kundalini Yoga Philosophy (Continued)
4:00 PM – 5:00 PM: Kundalini Yoga Sadhana Class
6:00 PM – 7:00 PM: Meditation Class
7:00 PM – 8:00 PM: Dinner
8:30 PM – 9:00 PM: Bhajan/Prayers/Keertan
Other Courses
Mantra Therapy ( Healing and focus through Sacred Chants and sounds)
Nadi Parikshan (Dignosis of energy and Diseases )
Sadhna ( Inner journey through focused Spiritual Discipline)
Hatha Yoga ( balance body and postures and control )
Asthang Yoga ( Eight step path to holistic-yogic living)
Shatkarm ( Detoxify body and Soul through ancient purification techniques )