### **Session 1: Welcome + Introduction to Yoga** - **Objective:** Understand the basics of yoga, types, and how it benefits the body and mind. - **Activities:** Ice-breaker, intro talk, breath awareness, light stretches. --- ### **Session 2: Breathwork Basics (Pranayama)** - **Objective:** Learn foundational breathing techniques for energy and relaxation. - **Activities:** Diaphragmatic breathing, Nadi Shodhana, Box breathing. --- ### **Session 3: Standing Poses for Stability** - **Objective:** Build grounding and body awareness through standing postures. - **Activities:** Tadasana, Warrior I & II, Mountain Pose drills, alignment tips. --- ### **Session 4: Seated Stretches & Hip Openers** - **Objective:** Increase flexibility and openness in the hips and spine. - **Activities:** Butterfly Pose, Forward Fold, Cat-Cow in seated flow. --- ### **Session 5: Core Activation + Balance** - **Objective:** Activate core muscles and explore balance. - **Activities:** Plank variations, Boat Pose, Tree Pose balance drills. --- ### **Session 6: Sun Salutation A (Surya Namaskar A)** - **Objective:** Learn full-body flow to energize and connect breath with movement. - **Activities:** Step-by-step breakdown of Surya Namaskar A, repetition drills. --- ### **Session 7: Sun Salutation B (Surya Namaskar B)** - **Objective:** Add complexity and flow with strength-based movements. - **Activities:** Flow with Chair Pose, Warrior Poses; syncing breath and movement. --- ### **Session 8: Twists & Detox** - **Objective:** Improve digestion and spinal health with twisting postures. - **Activities:** Seated Spinal Twist, Supine Twist, Detox flow. --- ### **Session 9: Backbends & Heart Openers** - **Objective:** Expand chest and shoulders, build emotional resilience. - **Activities:** Cobra, Bridge, Supported Fish Pose with props. --- ### **Session 10: Yin Yoga & Deep Stretching** - **Objective:** Release deep tension and improve joint health through stillness. - **Activities:** Long-held forward bends, reclined poses, breath focus. --- ### **Session 11: Dynamic Flow – Putting it Together** - **Objective:** Integrate previous postures into a smooth, continuous flow. - **Activities:** 30-minute guided flow, posture corrections, Q&A. --- ### **Session 12: Intro to Chakras + Guided Meditation** - **Objective:** Understand chakras and how yoga supports energetic balance. - **Activities:** Brief theory, color-based meditation, gentle breathwork. --- ### **Session 13: Stress Relief + Relaxation Flow** - **Objective:** Practice to calm the nervous system and reduce anxiety. - **Activities:** Forward folds, hip openers, supported relaxation poses. --- ### **Session 14: Strength & Stability Practice** - **Objective:** Improve endurance and structural strength. - **Activities:** Warrior flow, Side Plank variations, functional holds. --- ### **Session 15: Yoga for Better Sleep** - **Objective:** Cultivate stillness and prepare the body and mind for restful sleep. - **Activities:** Grounding postures, breath count meditation, gentle flow. --- ### **Session 16: Balance + Coordination Practice** - **Objective:** Improve proprioception and mental focus. - **Activities:** Eagle Pose, Dancer’s Pose, eye-gaze balancing drills. --- ### **Session 17: Inversions & Confidence Building** - **Objective:** Safely explore basic inversions and gain trust in your body. - **Activities:** Down Dog to Dolphin, Shoulder Stand prep, Wall-supported drills. --- ### **Session 18: Yoga Nidra (Yogic Sleep)** - **Objective:** Experience deep relaxation and subconscious healing. - **Activities:** Full body scan, guided visualization, supine rest. --- ### **Session 19: Self-Practice Flow + Customization Tips** - **Objective:** Empower students to create a personal yoga routine. - **Activities:** Sequence planning, Q&A, short demo practice. --- ### **Session 20: Closing Session + Celebration Flow** - **Objective:** Reflect on progress, celebrate growth, and set long-term goals. - **Activities:** 30-minute full-body flow, gratitude circle, feedback & photos.