Power Yoga Instructions:

Power Yoga is a dynamic and fast-paced style of yoga that builds strength, endurance, and flexibility. Here's a brief guide to get you started:

Warm-Up (5-10 minutes)

Mountain Pose (Tadasana): Stand tall, feet hip-width apart.

Sun Salutations (Surya Namaskar): Move through a series of poses, inhaling and exhaling with each movement.

Leg Swings: Front and back, then side to side.

Arm Circles: Hold arms straight out to the sides and make small circles.

Sequence 1 (15-20 minutes)

Plank Pose (Phalakasana): Start in a high push-up position.

Low Push-Up (Chaturanga Dandasana): Lower your body until your chest almost touches the ground.

Upward-Facing Dog (Urdhva Mukha Svanasana): Straighten your arms and lift your chest and legs off the ground.

Downward-Facing Dog (Adho Mukha Svanasana): Lift your hips up and back, straightening your arms and legs.

Warrior Pose (Virabhadrasana): Take a large step forward with one foot and turn the back foot slightly inward.

Sequence 2 (15-20 minutes)

Triangle Pose (Trikonasana): Reach one arm up and slide your other hand down your leg towards the ground.

Side Plank Pose (Vasisthasana): Lift your hips up and balance on one hand and one foot.

Seated Forward Fold (Paschimottanasana): Sit on the ground and reach for your toes.

Boat Pose (Paripurna Navasana): Sit on the ground and balance on your seat bones.

Cool Down (5-10 minutes)

Child's Pose (Balasana): Kneel on the ground and sit back onto your heels.

Savasana (Corpse Pose): Lie on your back and relax.

Remember to:

Listen to your body and rest when needed.

Breathe deeply and naturally.

Stay hydrated throughout the practice.

Traditional Hatha Yoga Instructions

Find a quiet and peaceful space to practice.

Choose a comfortable seated position, such as cross-legged or on a chair.

Set aside a regular time each day to practice.

Warm-Up (5-10 minutes)

Neck Stretch: Slowly tilt your head to the side, bringing your ear towards your shoulder. Hold and then release. Repeat on the other side.

Shoulder Rolls: Roll your shoulders forward and backward in a circular motion.

Chest Expansion: Place your hands on your thighs and take deep breaths, expanding your chest.

Leg Raises: Lift one leg off the ground, keeping it straight, and hold for a few seconds. Lower and repeat with the other leg.

Asanas (Postures)

Mountain Pose (Tadasana): Stand tall, feet hip-width apart, arms by your sides.

Downward-Facing Dog (Adho Mukha Svanasana): Hands and feet on the ground, lift your hips up and back, straightening your arms and legs.

Cobra Pose (Bhujangasana): Lie on your stomach, hands under your shoulders, and lift your chest and head off the ground.

Cat-Cow Pose (Marjaryasana-Bitilasana): On your hands and knees, arch your back and lift your tailbone (like a cat), then round your back and tuck your chin towards your chest (like a cow).

Seated Forward Fold (Paschimottanasana): Sit on the ground and reach for your toes, keeping your knees slightly bent.

Plank Pose (Phalakasana): Hands under your shoulders, engage your core, and straighten your arms and legs.

Tree Pose (Vrksasana): Stand on one leg, with the other foot resting on the inner thigh.

Pranayama (Breathing Exercises)

Alternate Nostril Breathing: Close one nostril with your finger and inhale through the other. Then, switch and exhale through the other nostril.

Bellows Breath: Inhale and exhale quickly through your nose, like a bellows.

Kapalabhati Breathing: Inhale passively, then exhale actively, drawing your navel towards your spine.

Meditation (5-10 minutes)

Find a comfortable seated position or lie down.

Close your eyes and focus on your breath.

When your mind wanders, gently bring your attention back to your breath.

Final Relaxation (5-10 minutes)

Lie down or sit comfortably.

Release all tension and relax your body.

Focus on your breath, feeling calm and peaceful.

Remember, Traditional Hatha Yoga is a journey, and it's essential to:

Listen to your body and modify or rest when needed.

Practice regularly to experience the benefits.

Seek guidance from a qualified yoga teacher or instructor.

Kids Yoga Instructions

Teacher is important for kids

Warm-Up (5 minutes)

"Wiggle and Shake": Wiggle your fingers, toes, and body!

"Animal March": March like a bear, hop like a bunny, or flap like a bird!

"Sunshine Stretch": Reach up high and stretch like a sunflower!

Fun Yoga Poses (15 minutes)

"Tree Pose": Stand tall like a tree, with roots growing from your feet!

"Downward-Facing Dog": Be a puppy and stretch your paws up high!

"Butterfly Pose": Flap your wings like a butterfly and fly away!

"Cobra Pose": Be a snake and slither up towards the sky!

"Warrior Pose": Be a brave warrior and stand strong!

Games and Activities (10 minutes)

"Yoga Scavenger Hunt": Find objects in nature that match yoga poses!

"Yoga Simon Says": Follow yoga pose instructions that start with "Simon says"!

"Yoga Red Light, Green Light": Move into yoga poses when the light is green!

Cool Down (5 minutes)

"Rainbow Relaxation": Lie down and imagine a rainbow of colors filling your body!

"Deep Breathing": Breathe in deeply and exhale slowly, like a balloon deflating!

"Gratitude Circle": Share things you're grateful for, like a hug or a smile!

Remember to:

Make it fun and playful!

Use age-appropriate language and examples!

Encourage kids to listen to their bodies and rest when needed!

Practice yoga together and enjoy the journey!

Pre-Post-Natal Yoga Instructions

Pre-Natal Yoga (Before Birth)

Warm-Up (5 minutes)

Pelvic tilts: Gentle tilts of the pelvis to loosen and relax the lower back.

Leg swings: Gentle swings of the legs to loosen the hips and pelvis.

Arm circles: Gentle circles of the arms to loosen the shoulders and chest.

Poses (15 minutes)

Prenatal Mountain Pose: Standing tall with feet hip-width apart and arms by your sides.

Prenatal Downward-Facing Dog: Modified version with knees bent and hands shoulder-width apart.

Prenatal Cobra Pose: Gentle chest expansion with hands under shoulders and elbows slightly bent.

Prenatal Cat-Cow Pose: Gentle stretching of the spine and pelvis.

Prenatal Child's Pose: Kneeling with knees wide apart and forehead to the ground.

Breathing Exercises (5 minutes)

Deep breathing: Focus on slow, deep breaths to calm the mind and body.

Alternate Nostril Breathing: Gentle breathing exercise to balance the breath.

Post-Natal Yoga (After Birth)

Warm-Up (5 minutes)

Pelvic tilts: Gentle tilts of the pelvis to loosen and relax the lower back.

Leg raises: Gentle raises of the legs to strengthen the abdominal muscles.

Arm circles: Gentle circles of the arms to loosen the shoulders and chest.

Poses (15 minutes)

Postnatal Mountain Pose: Standing tall with feet hip-width apart and arms by your sides.

Postnatal Downward-Facing Dog: Modified version with knees bent and hands shoulder-width apart.

Postnatal Cobra Pose: Gentle chest expansion with hands under shoulders and elbows slightly bent.

Postnatal Seated Forward Fold: Gentle stretching of the back and hips.

Postnatal Savasana: Relaxation pose with eyes closed and deep breathing.

Breathing Exercises (5 minutes)

Deep breathing: Focus on slow, deep breaths to calm the mind and body.

Alternate Nostril Breathing: Gentle breathing exercise to balance the breath.

Remember to:

Listen to your body and modify or rest when needed.

Practice with a qualified prenatal or postnatal yoga instructor.

Focus on breathing and relaxation techniques.

Stay hydrated and comfortable throughout the practice.

Home or Personal Funtional Yofa Instructions

Morning Yoga (15-30 minutes)

Mountain Pose (Tadasana): Stand tall, feet hip-width apart.

Sun Salutations (Surya Namaskar): Move through a series of poses, inhaling and exhaling with each movement.

Downward-Facing Dog (Adho Mukha Svanasana): Stretch your body, lifting your hips up and back.

Cobra Pose (Bhujangasana): Strengthen your back muscles, lifting your chest and head off the ground.

Seated Forward Fold (Paschimottanasana): Stretch your hamstrings and back, folding forward.

Plank Pose (Phalakasana): Engage your core, straightening your arms and legs.

Tree Pose (Vrksasana): Balance on one leg, focusing on stability and calmness.

Savasana (Corpse Pose): Relax and unwind, lying on your back with eyes closed.

Evening Yoga (15-30 minutes)

Gentle Stretching: Focus on relaxing your muscles, holding each stretch for 15-30 seconds.

Hip Openers: Release tension in your hips, using poses like Pigeon (Eka Pada Rajakapotasana) or Seated Forward Fold.

Shoulder Relaxation: Release tension in your shoulders, using poses like Shoulder Rolls or Eagle Arms (Garudasana).

Calming Breaths: Practice deep, slow breathing, focusing on relaxation.

Legs Up The Wall Pose (Viparita Karani): Invert your body, relaxing your legs and lower back.

Savasana (Corpse Pose): End your practice with deep relaxation, lying on your back with eyes closed.

Personal Function Yoga

Stress Relief: Focus on calming breaths, gentle stretches, and relaxing poses like Child's Pose (Balasana) or Savasana.

Energy Boost: Practice invigorating poses like Sun Salutations, Warrior Pose (Virabhadrasana), or Triangle Pose (Trikonasana).

Flexibility and Mobility: Focus on deep stretches, holding each pose for 15-30 seconds.

Strength and Toning: Engage your core, using poses like Plank Pose, Boat Pose (Paripurna Navasana), or Eagle Pose (Garudasana).

Balance and Focus: Practice balancing poses like Tree Pose, Eagle Pose, or Warrior Pose.

Remember to:

Listen to your body and modify or rest when needed.

Practice on a comfortable and quiet space.

Use props like blocks, straps, or blankets to support your practice.

Focus on your breath and inner awareness.

Make yoga a regular part of your routine, even if it's just a few minutes a day.

Studio Advance Yoga Instructions

Warm-Up (10 minutes)

Dynamic movements: Rapid flow of poses to awaken the body and mind.

Breathwork: Advanced pranayama techniques, such as Kapalabhati or Bhastrika.

Core activation: Engage your core muscles with poses like Boat Pose or Side Plank.

Advanced Poses (20 minutes)

Inversions: Handstands, Forearm Stands, or Scorpion Pose.

Backbends: Wheel Pose, Bow Pose, or Camel Pose.

Balancing Poses: Eagle Pose, Peacock Pose, or Firefly Pose.

Twists: Marichyasana or Ardha Matsyendrasana.

Forward Folds: Hanumanasana or Prasarita Padottanasana.

Advanced Sequencing (15 minutes)

Vinyasa Flow: Rapid flow of poses, linking movement with breath.

Peak Pose Sequencing: Build up to a challenging pose, like Eka Pada Rajakapotasana.

Transitions: Focus on smooth, controlled transitions between poses.

Cool Down (5 minutes)

Savasana: Relaxation pose, focusing on deep breathing and release.

Pranayama: Calming breathwork, such as Alternate Nostril Breathing.

Final Relaxation: End with a calming pose, like Legs Up The Wall Pose.

Remember to:

Encourage students to listen to their bodies and modify or rest when needed.

Provide adjustments and assists to help students deepen their practice.

Encourage breath awareness and mindfulness throughout the practice.

Create a challenging yet safe environment for students to explore their limits.

End the practice with a sense of calm and relaxation.

Group Advance Yoga Instructions

Warm-Up (10 minutes)

Dynamic movements: Rapid flow of poses to awaken the body and mind.

Breathwork: Advanced pranayama techniques, such as Kapalabhati or Bhastrika.

Core activation: Engage your core muscles with poses like Boat Pose or Side Plank.

Advanced Poses (25 minutes)

Inversions: Handstands, Forearm Stands, or Scorpion Pose.

Backbends: Wheel Pose, Bow Pose, or Camel Pose.

Balancing Poses: Eagle Pose, Peacock Pose, or Firefly Pose.

Twists: Marichyasana or Ardha Matsyendrasana.

Forward Folds: Hanumanasana or Prasarita Padottanasana.

Group Challenges (15 minutes)

Partner Yoga: Work in pairs to deepen stretches and balance.

Group Balancing: Practice balancing poses in a group, like Tree Pose or Eagle Pose.

Yoga Flow Relay: Divide into teams and flow through a series of poses, relay-style.

Cool Down (5 minutes)

Savasana: Relaxation pose, focusing on deep breathing and release.

Pranayama: Calming breathwork, such as Alternate Nostril Breathing.

Final Relaxation: End with a calming pose, like Legs Up The Wall Pose.

Remember to:

Encourage students to support and motivate each other.

Provide adjustments and assists to help students deepen their practice.

Encourage breath awareness and mindfulness throughout the practice.

Create a challenging yet safe environment for students to explore their limits.

End the practice with a sense of calm and relaxation.

Note: Make sure to provide clear instructions and demonstrations, and encourage students to listen to their bodies and modify or rest when needed.

Old Age Yoga Instructions

Warm-Up (10 minutes)

Gentle stretches: Focus on neck, shoulders, and hips.

Breathing exercises: Deep breathing, alternate nostril breathing.

Seated movements: Gentle twists, forward bends, and side stretches.

Gentle Yoga Poses (20 minutes)

Seated Mountain Pose: Sit tall with support.

Seated Forward Fold: Reach for toes or shins.

Seated Spinal Twist: Gentle twist with support.

Seated Cat-Cow Pose: Gentle stretching and flexion.

Seated Savasana: Relaxation pose with support.

Balancing and Strengthening Poses (15 minutes)

Standing with support: Use a wall or chair for balance.

Seated leg lifts: Strengthen legs and hips.

Seated arm raises: Strengthen shoulders and chest.

Seated balance poses: Use support and focus on balance.

Cool Down (5 minutes)

Seated Savasana: Relaxation pose with support.

Guided meditation: Focus on breath and relaxation.

Final relaxation: End with a calming pose.

Remember to:

Use props like blocks, straps, and blankets for support.

Focus on breathing and relaxation techniques.

Modify poses to accommodate physical limitations.

Practice gentle and slow movements.

Encourage rest and relaxation throughout the practice.

Note: It's essential to consult with a healthcare provider before starting any yoga practice, especially for older adults with health concerns or physical limitations.

Balancing Yoga Instructions

Warm-Up (10 minutes)

Mountain Pose (Tadasana): Stand tall and grounded.

Leg Swings: Front and back, then side to side.

Hip Openers: Gentle lunges and leg stretches.

Core Activations: Engage your core muscles.

Balancing Poses (25 minutes)

Tree Pose (Vrksasana): Stand on one leg, arms by your sides.

Eagle Pose (Garudasana): Stand on one leg, with the other foot resting on the inner thigh.

Warrior III Pose (Virabhadrasana III): Stand on one leg, with the other foot extended behind you.

Half Moon Pose (Ardha Chandrasana): Stand on one leg, with the other foot resting on the ground.

Crow Pose (Bakasana): Squat on your hands, with your feet resting on your upper arms.

Balancing Flow (15 minutes)

Move through a series of balancing poses, holding each for a few breaths.

Focus on transitions, moving slowly and controlled.

Engage your core and breathe deeply.

Cool Down (5 minutes)

Seated Forward Fold (Paschimottanasana): Stretch your hamstrings and back.

Seated Twist (Bharadvajasana): Gently twist your torso.

Savasana (Corpse Pose): Relax and unwind.

Remember to:

Focus on your breath and inner balance.

Engage your core muscles to support your balance.

Practice slow and controlled movements.

Use blocks or straps for support if needed.

Listen to your body and rest when needed.

Props Yoga Instructions

Warm-Up (10 minutes)

Mountain Pose (Tadasana) with block support.

Leg Swings with strap assistance.

Hip Openers with bolster support.

Core Activations with weight or resistance band.

Prop-Supported Poses (25 minutes)

Cobra Pose (Bhujangasana) with bolster support.

Warrior Pose (Virabhadrasana) with block support.

Triangle Pose (Trikonasana) with strap assistance.

Seated Forward Fold (Paschimottanasana) with strap or towel support.

Plank Pose (Phalakasana) with block support.

Prop-Assisted Balancing Poses (15 minutes)

Tree Pose (Vrksasana) with block support.

Eagle Pose (Garudasana) with strap assistance.

Half Moon Pose (Ardha Chandrasana) with bolster support.

Cool Down (5 minutes)

Savasana (Corpse Pose) with blanket or towel support.

Guided meditation with eye pillow or blindfold.

Remember to:

Use props to support and modify poses.

Focus on breath and alignment.

Engage core muscles to support your practice.

Practice slow and controlled movements.

Listen to your body and rest when needed.

Note: Props can enhance your practice, but always prioritize proper alignment and breathing techniques.

Corporate Yoga Instructions

Warm-Up (10 minutes)

Chair Yoga: Seated stretches and movements.

Desk Stretch: Neck, shoulder, and wrist stretches.

Breathing Exercises: Deep breathing and stress reduction.

Yoga for Office Workers (25 minutes)

Seated Twist: Relieve neck and shoulder tension.

Desk Cat-Cow: Stretch and flex the spine.

Chair Mountain Pose: Improve posture and balance.

Seated Forward Fold: Stretch hamstrings and back.

Wrist and Ankle Rotations: Relieve repetitive strain.

Stress Reduction and Relaxation (15 minutes)

Guided Meditation: Focus on breath and calmness.

Deep Breathing Exercises: Reduce stress and anxiety.

Seated Savasana: Relax and unwind.

Closing (5 minutes)

Final Stretch: Seated or standing stretch.

Gratitude Moment: Reflect on the practice.

Remember to:

Use chair and desk props to modify poses.

Focus on stress reduction and relaxation.

Encourage deep breathing and mindfulness.

Keep the practice gentle and accessible.

End with a sense of calm and renewal.

Note: Corporate yoga aims to reduce stress, improve productivity, and enhance well-being in a workplace setting.

Breathing Technique Instructions

Ujjayi Breathing (Victorious Breath): Breath in and out through the nose, with a soft hissing sound.

Pranayama Breathing: Breath control exercises to balance life force.

Diaphragmatic Breathing: Belly-centered breathing, engaging the diaphragm.

Alternate Nostril Breathing: Balancing breath, closing one nostril and breathing through the other.

Bhastrika Breathing: Rapid, forceful breathing to energize and purify.

Kapalabhati Breathing: Rapid, shallow breathing to stimulate digestion and relaxation.

Nadi Shodhana Breathing: Balancing breath, closing one nostril and breathing through the other.

Sitali Breathing: Cooling breath, breathing in through the mouth and out through the nose.

Bramari Breathing: Humming breath, making a humming sound while breathing.

Kundalini Breathing: Rapid, shallow breathing to awaken energy.

Remember to:

Find a comfortable seated or lying position.

Close your eyes and focus on your breath.

Practice regularly to experience benefits.

Consult a yoga therapist or healthcare professional for guidance.

Note: Breathing techniques can help reduce stress, improve focus, and enhance overall well-being. Regular practice can lead to a deeper connection with yourself and the world around you.

Dhyan/ Meditation Yoga Instructions

Dhyan (Meditation) Yoga is a powerful practice that combines the principles of yoga with the practice of meditation. The goal of Dhyan Yoga is to quiet the mind, focus the attention, and awaken to the true nature of the self.
Here are some key aspects of Dhyan Yoga:

Preparation: Prepare the body and mind through asana (posture) practice, pranayama (breath control), and relaxation.

Focus: Bring the attention to a single point, such as the breath, a mantra, or a visualization.

Concentration: Cultivate concentration by focusing on the chosen point, letting go of distractions.

Meditation: Enter a state of meditation, where the mind is quiet, and the attention is absorbed in the chosen point.

Self-Inquiry: Use meditation as a tool for self-inquiry, exploring the nature of the self, and the meaning of life.

Regular Practice: Establish a regular practice, ideally at the same time each day, to cultivate a consistent and deep state of meditation.

Guided Meditation: Focus on a mantra, visualization, or body scan.

Mindfulness Meditation: Observe thoughts and emotions without judgment.

Loving-Kindness Meditation: Cultivate compassion and kindness.

Transcendental Meditation: Use a mantra to quiet the mind.

Some benefits of Dhyan Yoga include:

Reduced stress and anxiety

Improved focus and concentration

Increased self-awareness and self-acceptance

Enhanced creativity and problem-solving ability

Greater sense of calm and inner peace

Remember, the goal of Dhyan Yoga is not to achieve a specific state but to cultivate awareness and understanding of the present moment. With regular practice, you can experience the many benefits of meditation and deepen your understanding of yourself and the world around you.

Chakra Balancing Sheet for batter understand

Here are some instructions for balancing and healing the chakras:

Yoga Name	Location	Color	Sound	Balance	Healing
Muladhara	Base of the Spine	Red	LAM	Grounding, Stability, Security	Fear, anxiety, insecurity
Svadhisthana	Lower Abdomen	Orange	VAM	Creativity, Emotions, Sexuality	Emotional Imbalance, Sexual issues, Creativity blocks
Manipura	Upper Abdomen	Yellow	RAM	Personal Power, Self- esteem, Willpower	Low Self- esteem, Fear, Anxiety
Anahata	Center of the chest	Green	YAM	Love, Compassion, Relationships	Heartbreak, Grief, Loneliness
Vishuddha	Throat	Blue	HAM	Communication, Self- Expression, Authenticity	Communication Issues, Self- doubt, Fear of Expression
Ajna	Between the eyebrows	Indigo	AUM	Intuition, Insight, Wisdom	Confusion, Uncertainty, Lack of Purpose
Sahasrara	Top of the Head	Violet	OM	Spiritual connection, enlightenment, higher states of consciousness	Disconnection from spirit, lack of purpose, confusion

Remember to always approach chakra balancing and healing with an open mind and a willingness to let go of any blockages or imbalances.