Online Sessions Will Follow Following Sequence :

1. Om chanting - OM chanting helps you to  connect with your true essence. When you chant OM a vibration sound felt through your vocal cord that clears and opens up the sinuses. Chanting OM also has cardiovascular benefits. By chanting OM, the mind becomes aligned with the breath., which enables a person to get into an elevated state of consciousness called SAMADHI, which brings the materially absorbed mind under-control, which enables a person to have one pointed focus towards spiritual realization. 

2. Loosening practices ( Vyayamas )- 

• Neck Bending
• Trunk Movement (Katishakti Vikasak )
• Knee Movement (Katishakti Vikasak )

3.Asana

• Paschimottansana- This asana helps you in calming your mind and relieving stress, this pose stretches your spine, shoulders, and hamstrings. It also stimulates the liver, kidneys, ovaries, and uterus and can help improve digestion.
• Ardh Matsyendrasan- This asana calms your mind and detoxifies your body and helps alleviate stress, mild depression and anxiety. It helps in restoration of the natural alignment of the spine, and releases the lower back muscles and provides relief from lower back pain.
• Dwi Pada Uttaasana- It improves the flexibility of the internal and external abdominal muscles. It stretches the thighs, buttocks, and hips, and strengthen the spinal cord and nerves. This asana also helps in keeping the mind calm and improves blood circulation.
• Dandasana- This asana nourishes your body's resistance to back and hip injuries. Helps to calm brain cells, strengthens back muscles, and may help to relieve complications related to the reproductive organs, and improves alignment of the body.
• Viparita Karani- This asana's benefits are therapeutic. It heals mild anxiety, arthritis, digestive issues, headaches, hypertension, sleep deprivation, migraines, breathing problems and symptoms of depression. This asana can calm the nervous system and lowers stress and anxiety.
• Dhanurasana- This asana opens your shoulders from the front of the body, relieving tightness and reducing slouching, which can improve your posture. This also strengthens your spine and hamstrings, preventing or reducing lower back pain and injury. It helps to cure obesity, rheumatism, and gastrointestinal problems and improves blood circulation.

4. Pranayama

• Kapalbhati - This Pranayama is said to have distinct menta, physical and spiritual benefits. It helps in reducing the CO2  levels in the blood, and increases the oxygen level in the body. It removes toxins and other waste materials from the body. It also increases the PITTA and hence the metabolic rate, which helps in weight loss. It also helps in improving concentration and memory power.
• Nadi Shuddhi - It helps in improving neuromuscular coordination, blood circulation, blood pressure and relieves body ache. This slow breathing technique causes blood vessels to relax and widen, thereby improving cardiovascular health. It reduces excessive ruminations and reduces stress.
• Bhramari - This Pranayama is considered as the best cure for stress. It nurtures peace in your being, which in turn, results in self-healing. It reduces cerebral tension, anger, anxiety, insomnia, blood pressure is also normalized with this, it is a very useful relaxation method s it quiets the stressed mind.
• Bhastrika- This Pranayama drain excess phlegm from the lungs. Oxygenates the blood increasing the vitality of all the organs and tissues. Strengthens and tones the abdominal region. Calms the mind.

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.