Introduction to Yoga
- History and philosophy of yoga
- Benefits of yoga for physical and mental well-being
- Different types of yoga (Hatha, Vinyasa, Ashtanga, etc.)
Basic Breathing Techniques (Pranayama)
- Diaphragmatic breathing
- Nadi Shodhana (alternate nostril breathing)
- Kapalabhati (cleansing breath)
- Ujjayi (victorious breath)
Warm-up and Preparatory Exercises
- Neck, shoulder, and wrist rotations
- Gentle spinal twists
- Cat-Cow (Marjariasana) for spinal flexibility
- Sun Salutation (Surya Namaskar) – Basic introduction
Standing Poses
- Tadasana (Mountain Pose)
- Vrikshasana (Tree Pose)
- Trikonasana (Triangle Pose)
- Virabhadrasana I & II (Warrior Poses)
Seated Poses
- Sukhasana (Easy Pose) – Meditation posture
- Paschimottanasana (Seated Forward Bend)
- Baddha Konasana (Butterfly Pose)
Supine (Lying Down) Poses
- Setu Bandhasana (Bridge Pose)
- Pawanmuktasana (Wind-Relieving Pose)
- Bhujangasana (Cobra Pose)
- Shavasana (Corpse Pose) – Relaxation
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