Online Sessions Will Follow Following Sequence :

1. Om chanting - OM helps you to connect with your true essence. When you chant Om, you invoke all that you are on the deepest level, OM is in the connection to the body’s chakras. The main chakras are located in the body from the base of the spine to the top of the head. These chakras are like energy centers, and when they receive the influence of the sounds of the OM, they react positively, triggering internal energies and reactivating the person’s energy balance.

2. Loosening practices

3. Ankle loosening practice

• Leg tightening
• Knee loosening
• Hip twisting

4. Hand Loosening

• Wrist loosening
• Elbow stretch
• Shoulder rotation

5. Neck loosening

6.Asana

• Plank Pose (Dandasana) - Builds the continuance and stamina in your body, Enhances stance of the body and offers quality to your spine, arms and wrists.
• Extended Puppy Pose (Uttana Shishosana) - practicing this pose the chest opens up tightness around the shoulders and the forearms and back. and also improves the breathing capacity of the lungs. It reduces the symptoms of chronic stress and insomnia and deep stretch to the shoulders.
• Seated Spinal Twist (Ardha Matsyendrasana) - The Ardha Matsyendrasana Yoga posture helps calm the mind. As a result, you feel de-stressed and can sleep better, Regulates your digestive system, thus improving digestion and Restoration of the natural alignment of the spine.
• Child’s Pose (Balasana) - The pose stretches your spine, thigh and hip muscles, combined with deep breathing techniques, can help relax your mind and reduce worry and exhaustion and the mild compression on your stomach can help to stimulate digestion.
• Standing Forward Fold (Uttanasana) - Increases the level of calmness in individuals hence alleviates the symptoms of stress, anxiety, and fatigue. It relaxes the mind by balancing the nervous system & activating the parasympathetic system and stretches the entire lower body including the hips, hamstring, and calves. It also provides a deep stretch on the spine making it flexible.

7. Pranayama

• Bhastrika - Oxygenates the blood increasing the vitality of all the organs and tissues and harmonizing the three doshas of a body, viz, Pitta, Vata, and Kapha.
• Kapalbhati - remove toxins and various other waste materials from the body and increase our pitta levels and hence improvement in our metabolic rates, which then supports weight loss. it will improve blood circulation, clean the abdominal organ, detox our body and give us peace of mind. This technique has an immense impact on our body and mind.
• Nadi Suddhi - Releases accumulated stress in the mind and body effectively and helps to relax and Helps purify and balance the nadis – the subtle energy channels, thereby ensuring a smooth flow of prana (life force) through the body.
•  Sheetali Pranayama - breathing technique to balance heat within the body, Lowers blood pressure and reduces stomach acid and Alleviates heat-related skin problems such as acne, rashes, and redness.

5. Relaxation

• Deep Relaxation Technique - help reduce anxiety and depression, which is important because these conditions can affect everything from emotional health to physical well-being and help keep your body and mind healthy and functioning at their best.
• Yoga Nidra - deep rest and relaxation that isn’t found in your average meditation practice. The stages of body scan and breath awareness alone can be practiced to calm the nervous system, leading to less stress and better health.

Note:
Sequence may change depending on the program's sequence and mutual discussions.