Yoga Special Collections

Day 1: Gut Health

1 Hr , 26 Dec 5:00 AM

Week 1 | Day 1 Join Shwetha for this yoga special session on Gut Health. Main Practice: 1. Marjaryasana + Variation 2. Uttana Shishosana - Urdhva Mukha Svanasana 3. Sivananda Surya Namaskar 4. Parivrtta Padangusthasana 5. Parvatasana + Variation 6. Trikonasana + Parivrtta Trikonasana 7. Malasana 8. Santholanasana Variation 9. Sarpasana 10. Navasana Variation 11. Vakrasana + Variation 12. Baddha Konasana 13. Supta Padangusthasana A +. C 14. Setu Bandhasana 15 Ananda Balasana 16. Pawanmuktasana Variations Connect with Shwetha on Instagram @Shwetha0615

Day 2: Trataka

1 Hr , 27 Dec 5:00 AM

Week 1 | Day 2 Join Nishtha for this Yoga Special. In today’s Session you will be learning the yogic practice of Trataka. Trataka which means to look or gaze is a purification technique to cleanse the eyes. It helps enhance vision, memory and sharpens the mind. It also promotes deep sleep and rest. Especially today when we have long hours to spend in front of the screens, Trataka is an amazing tool to overcome insomnia, stress, headaches, migraines and tired eyes. We are going to practice a variety of trataka or eye exercises including मोम Trataka or candle gazing. For which, I request you to keep a candle set on a table. We will get to it, towards the end of this session. Main Practice: 1. Head massage points 2. Neck massage points 3. Reverse palm press 4. Shoulder press 5. Sasangasana with head massage 6. Balasana 7. Trataka: Up-down Left-right Diagonal L-R Diagonal R-L Clockwise circles Anti-clockwise circles Long-short sight with thumb Thumb movement sides Palming 8. Sukhasana fold 9. Janu Sirsasana 10. Paschimottanasana 11. Baddha Konasana 12. Jathara Parivartanasana 13. Ardha Pawanmuktasana 14. Supta Matseyndrasana 15. Pawanmuktasana Variation Connect with Nishtha on Instagram @nishthabijlani

Day 3: Sirsasana

1 Hr , 29 Dec 5:00 AM

Week 1 | Day 4 Join Indira for this Yoga Special on Sirsasana. Main Practice: 1. Head movement 2. Fingers & Wrist 3. Marjaryasana 4. Adhomukha Svanasana - Parivrtta Ashwa sanchalana 5. Tiryaka tadasana 6. Surya Namaskara: Sivananda & Ashtanga B 7. Padangushtasana 8. Trikonasana 9. Uthana Prishtasana 10. Makara Adhomukha Svanasana 11. Vashishtasana variation 12. Uthana Shishosana 13. Shalabhasana variation 14. Shashankasana 15. Ardha Pinchamayurasana 16. Sirasasana 17. Shashankasana Connect with Indira on Instagram @indira_chavva

Day 4: Spinal Health

1 Hr , 30 Dec 5:00 AM

Week 1 | Day 5 Our spinal health is amongst the most important things for our overall well being. This is a workshop designed to lengthen, strengthen, and heal the spine. Use this workshop to set yourself free of pain and stiffness, and instead create space and freedom within the vertebra. Props Required: Strap or a Shawl Main Practice: 1. Joint Mobility 2. Marjaryasana 3. Groiners 4. Uttana Pristhasna Twist 5. Paint The Rainbow 6. Chakki Chalanasana 7. Surya Namaskar: Sivananda 8. Supta Padangusthasana 1 & 2 9. Utkatasana 10. Parivrtta Utkatasana 11. Padahastasana 12. Prasarita Padottanasana A+Twist 13. Anjaneyasana 14. Dandasana + Variations 15. Bhujangasana 16. Shalabhasana Variation 17. Dhanurasana 18. Ustrasana 19. Rajakapotasana 20. Janu Sirsasana 21. Vakrasana 22. Setu Bandhasana 23. Sarvangasana 24. Matsyasana Connect with us on Instagram @divyarollayoga @garima_tiwari.gt

Day 5: Restorative

1 Hr

Week 2 | Day 1 Join Shwetha for this Restorative Yoga Special. It will help you in relaxing your body and mind, releasing muscular tension, improving mobility and flexibility, and improving capacity for healing and balancing. Main Practice 1. Chandra Namaskar 2. Padahastasana Variation 3. Chandra Namaskar 4. Malasana + Variation 5. Prasarita Padottanasana A 6. Parivrtta Uttana Pristhasana 7. Sarala Bhujangasana 8. Uttana Shishosana + Variation 9. Vajrasana Variation 10. Rajkapotasana Forward Fold 11. Gomukhasana Variation 12. Ardha Baddha Konasana 13. Upavistha Konasana 14. Supta Padangusthasana A – C 15. Halasana 16. Matsyasana 17. Nadi Shodhan Pranayama 1:2 Connect with Shwetha on Instagram @shwetha0615

Day 6: Bakasana

1 Hr

Week 2 | Day 2 Join Naveen for this Yoga Special on Bakasana. Main Practice: Wrist Drills Shoulder Drills Table Top Knee Lift Table Top Leg Lift Adho mukha svanasana Santolanasana - Knee to Elbow Uttanasana Parsvottasana Uttana Pristhasana Malasana Gomukhasana Marichayasana A Ardha Navasana Navasana Chaturanga Dandasana Upvistha Konasana Supta Dandasana Ananda Balasana Supta Bakasana Kakasana Bakasana Jathara Parivartanasana Connect with Naveen on Instagram @itsnaveen.sharma

Day 7: Hanumanasana

1 Hr

Week 2 | Day 4 Join Indira for this Yoga Special on Hanumanasana. Main Practice: 1. Badhakonasana 2. Vyaghrasana 3. Ashwasanchalanasana - ardhahanumanasana 4. Shashankasana - Urdhwa mukhashvanasana 5. Skandasana dynamic 6. Chandra namaskara 7. Malasana 8. Padangushtasana 9. Parsvottanasana 10. Prasarita Padottanasana 11. Kaliasana 12. Utthita hasta padangushthasana 13. Uthana Prishtasana - Anjaneyasana- Ekapada Rajakapothasana 14. Supta Padangushtasana 15. Hanumanasana Connect with Indira on Instagram @indira_chavva

Day 8: Detox

1 Hr

Week 2 | Day 5 Join Nishtha for this Yoga Special Session for Detox. In today’s yoga special, we will be looking at practices that will help you detox and cleanse the system. Twists are a great way to do that. Twisting helps to flush out toxins as it effectively stimulates our abdominal organs. Resulting in healthy digestion, bowel movement and relief from bloating or constipation. Along with that, they are greatly therapeutic for the spine. Main Practice: 1. Sukhasana grounding 2. Kapalbhati 3. Bahir Kumbhaka 4. Cat-cow 5. Shoulder twist 6. Downward Dog 7. Downward dog twist 8. Cross-leg uttanasana 9. Downward dog 10. Anjaneyasana 11. Half split twist 12. Dynamic Vakrasana 13. Trikonasana - Parivrtta Trikonasana 14. Utkatasana + twist 15. Utthita hasta Padangustasana A - Parivrtta Utthita Hasta Padangustasana 16. Parsvakonasana twist Pasasana 17. Ardha Matsyendrasana 18. Marichayasana 19. Eka padasana - twist Krounchasana + hand to foot twist 20. Baddha Konasana 21. Supta Vakrasana II 22. Supta Vakrasana III 23. Garudasana twist 24. Pawanmuktasana 25. Ananda Balasana Connect with Nishtha on Instagram @nishthabijlani