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English Introduction Manual

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Ange Sand
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48 views12 pages

English Introduction Manual

Uploaded by

Ange Sand
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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21-DAY

YOGA
CHALLENGE
INTRODUCTION MANUAL
Requirements

You will require the following items :

EVERYDAY
Yoga mat
2 cushions
A strap/belt/scarf
A chair for support
Yoga blocks (optional)

EVERY THURSDAY

For fruit and juice fast


Fresh fruits
Fresh seasonal vegetables

EVERY SUNDAY

Diya/Vegan candle and


match box
How to make the best of the
21-Day Yoga Challenge?

Best is to join using a big screen!

Always join 10 minutes before the


starting time and enjoy the music.

Attend all the sessions live. Your


presence and energy is valuable
for the success of this challenge.

Wear loose, comfortable, cotton


clothes while practising. Please
do not wear tight, synthetic
clothes made of polyester or latex.

Join the Facebook Support group.


This is where all the fun happens!
Overview of Week 1

Yogic knowledge
5 Yamas of Ashtanga Yoga

Asanas
Asanas for different
body parts

Meditation
Traraka Dhyana
Week 2 highlights

Yogic knowledge
5 Niyamas of Ashtanga Yoga

Asanas
Suryanamaskar A & B

Meditation
Yog Nidra & Ujjayi breath
Week 3 highlights

Yogic knowledge
Pratyahara, Dharana, Dhyana

Asanas
Easy vinyasa flows

Meditation
5 Sense Meditation
Your Mentors

RADHIKA GUPTA

adhika was trained by Dr. Balasundra Srinatha and BNS


Iyengar in Mysore in 2017. This in-depth course gave her the
required skills to make yoga available online so that it reaches
millions of people. She has an Honours degree in Psychology
from Lady Shree Ram College, Delhi. She combines the tools
of modern science and ancient scriptures to help you grow
better. At 28, Radhika was diagnosed with breast cancer.
This is when her journey of Yoga began. She practised yoga
for years, even while going through chemotherapy. Today, she
is healthier & more grounded than ever before.
Your Mentors

AKSHAY JAIN

kshay, an inner-work teacher at Satvic Movement, discovered


his passion for yoga at the age of 20. His dedication led him to
attend over a dozen inner work programs across various yoga
schools, immersing himself in the practice for 4-6 hours daily over
many years. Through this journey, he experienced profound
transformations in his mental and physical well-being, finding
deep stillness within.Driven by a calling to share his experiences,
Akshay now hosts transformative kriyas, meditations, and inner
experiences in the Yoga Wing. With a focus on creating a safe
and nurturing environment, he guides his students into states of
deep relaxation and self-discovery.
FREQUENTLY ASKED QUESTIONS

How do I join the session? When will the replay


Access each session through 'click links be made available ?
here to join' button on the Satvic
The replay links will be made
App. You will find it under the
available by 8 am IST everyday.
'Today' tab. Join 10 minutes in
These will be housed on the app
advance using a laptop for the
under the 'Today' tab. These will
best experience. You do not need
be active until 5:30 am the next
to switch on your camera or mic.
day.

Can I practise yoga


I have knee pain and back
during pregnancy?
pain. Can I practise yoga?
Yoga is very beneficial for
pregnant women. However, the Yes, we encourage you to join the
asanas need to be planned based sessions to get rid of your pain.
on the specific trimester. Since we For every posture, modifications
are hosting this workshop online, will be taught so you can practise
we are not equipped to provide as per your capability. You will
one-on-one guidance for pregnant see a huge improvement in your
women. Therefore, It would be flexibility and pain level with each
best to avoid this workshop. passing day. We recommend that
you double up your mat and have
2 cushions available while you
Can I practise if I'm on practise with us.
my periods?
I suffer from chronic
Yes, there is absolutely no
problem. In every class, diseases like diabetes,
modifications will be taught so thyroid, high blood pressure
you can adapt each asana to your
comfort. However, if you have etc. Can I practise yoga?
pain, you can skip the asanas and
Yes, absolutely! This challenge
attend the knowledge and
along with the Satvic lifestyle will
relaxation for the first 2 days.
benefit you in these conditions.
DAILY SCHEDULE

Day 1 | MON Day 8 | MON


Knowledge - Ashtanga Yoga Knowledge - Shauch
Practice - Yoga for Balance Practice - Suryanamaskar A
Relaxation - Yoga Nidra Relaxation - Ujjayi Breathing

Day 2 | TUE Day 9 | TUE


Knowledge - Ahimsa Knowledge - Santosh
Practice - Yoga for Legs Practice - Yin Yoga
Relaxation - Nadi Shodhan Relaxation - Affirmations

Day 3 | WED Day 10 | WED


Knowledge - Satya Knowledge - Tapas
Practice - Yoga for Arms & Shoulders Practice - Suryanamaskar B
Relaxation - Yogic Breathing Relaxation - Yoga Nidra

Day 4 | THU Day 11 | THU


Knowledge - Asteya Knowledge - Svadhyaya
Practice - Yoga for the Back Practice - Yoga for flexibility
Relaxation - Fruit / Vegetable fast Relaxation - Juice / Smoothie fast

Day 5 | FRI Day 12 | FRI


Knowledge - Brahmacharya Knowledge - Ishwar Pranidhan
Practice - Yoga for Hips & Pelvis Practice - Heart Opening Yog
Relaxation - Guided Meditation Relaxation - Kirtan

Day 6 | SAT Day 13 | SAT


Knowledge - Aparigrah Knowledge - Asanas
Practice - Yoga for abdominals Practice - Deep stretch
Relaxation - Bhav Pranayama Relaxation - Savasana

Day 7 | SUN Day 14 | SUN


Knowledge - Flame Meditation Knowledge - Flame Meditation
Practice - Full Body Flow Practice - Inversions
Relaxation - Quiz Relaxation - Quiz
DAILY SCHEDULE

Day 15 | MON
Knowledge - Pranayama
Practice - Detox Yoga
Relaxation - 3 Types of Pranayama

Day 16 | TUE
Knowledge - Pratyahara
Practice - Yoga for stress relief
Relaxation - 5 sense Meditation

Day 17 | WED
Knowledge - Dharana
Practice - Yoga for Concentration
Relaxation - Mantra Chanting

Day 18 | THU
Knowledge - Meaning of OM
Practice - Satvic Yoga Flow
Relaxation - Fruit / Juice / Om Chanting

Day 19 | FRI
Knowledge - Dhyan
Practice - Satvic Yoga Flow
Relaxation - Guided Meditation

Day 20 | SAT
Knowledge - Samadhi
Practice - Satvic Yoga Flow
Relaxation - Kirtan

Day 21 | SUN
Knowledge - Flame Meditation
Practice - Satvic Yoga Flow
Relaxation - Quiz
A letter
for you...

Dearest Satvic Family,

With warmth and gratitude in our hearts, we welcome you to this


wonderful journey of the
21-day yoga challenge. We are thrilled to know that you are willing to
show up on your mats every single morning for the next 21 days. It's a
commitment that you have made to yourself and we will do our best
to support you.

Our classes will be a combination of knowledge, asanas, pranayama


and relaxation. We will also share with you knowledge on food,
detoxification and what it means to live a Satvic life. After each
session, we hope you experience an abundance of energy and a
feeling of lightness in your body and mind!

The best part about these 21-days is that we are in this together as a
community. You are not alone. Not only do you have our support, but
also the support of hundreds of others who are joining the challenge
with you.

We feel blessed to be sharing these 3 weeks with you.

Harshvardhan and Subah Saraf

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