3 Day Online Hatha Yoga and Pranayama Course With 1-Hour Live Daily

Pre-application requirements

• Zoom to attend the live sessions on your device (e.g., phone, laptop)
• Yoga mat (Optional: blocks for modification)
• Quiet space for your practice

Certifications

The course/hours count as Continuing Education hours for Registered Yoga Teachers (RYT®) only. Yoga retreats do not count towards yoga teacher training hours nor certify you as a yoga teacher.

How the course works

There will be one daily live session that you need to attend (divided into two small sessions), one hour per day in total for three days.

Timing of sessions (GMT+5:30)

• 15:00 - 15:45 Yoga asana
• 15:45 - 16:00 Breathing and pranayama

Course information

This program is thoughtfully designed for individuals seeking simple, effective, and immunity-boosting yoga routines they can practice at home. This virtual course focuses on daily yoga asanas (postures) and pranayama (breathing techniques) specifically chosen to strengthen the immune system, improve lung function, and promote mental clarity - essential in times of global health challenges. Beyond physical wellness, this retreat invites you to awaken your inner vitality and connect with a deeper sense of purpose.

It is not just a course - it is a journey inward, helping you explore your hidden potential and reconnect with the reality within. This online course is designed for students who want to practice short and simple daily yoga at home. The program focuses on yoga asana (postures) and pranayama (breathing techniques), designed to strengthen the body’s immunity in the time of the pandemic. As there are doctors who are recommending people to combat the coronavirus by doing physical exercises, Yoga Vidya Mandiram intends to provide a systematic approach to fulfill such needs in a holistic manner.

This course will also be helpful in awakening the living energy and in experiencing hidden desire for a hidden quest for discovering the reality within. Students will be guided through a very basic level of understanding of the yogic practice. They also aim to give beginners a basic and practical introduction to the path of yoga, what yoga is, and simple ways to bring yoga into daily life.

This course is suitable for those who

• Are beginners looking for an introduction to yoga and its practices
• Wants to experience yoga in Rishikesh, the world capital of yoga
• Wants a short break to refresh body and mind with a short yoga retreat
• Are interested in a short course to find a balance in life through body and mind
• Have a busy life schedule with only a few days to spare for a retreat
• Wish to get exposure to Indian culture and its spiritual values
• Are registered RYT and want to collect Continuing Education (CE) training hours

Daily class content

Day 1 - Grounding the body and breath

• Yoga asana practice: Joints and glands warm-up exercises, followed by foundational standing, sitting, and supine postures
• Breathing and pranayama: Introduction to Makarasana (crocodile pose) and breath awareness practices for calming the nervous system

The session ends with guided relaxation to restore energy.

Day 2 - Building balance and vitality

• Yoga asana practice: Continued foundational postures with the addition of balancing asanas to improve focus and stability
• Breathing and pranayama: Deepening breath awareness and introduction to Kapalabhati (skull-shining breath) to energize the body

Includes a short, guided relaxation session.

Day 3 - Releasing tension and restoring flow

• Yoga asana practice: Core sequence with added hip-opening postures to release tension and promote emotional balance
• Breathing and pranayama: Continued Kapalabhati practice and introduction to Nadi Shodhana (alternate nostril breathing) to balance inner energy

Concludes with a calming relaxation practice.