3 Day Yoga Retreat in Nepal with Ayurvedic Massage and Spiritual Tour

Goniyore Yog Ashram Nepal's yoga studio offers yoga sessions and an Ayurvedic massage that you can enjoy a lot and will make you feel relaxed, as well as bring unforgettable memories that you will take when you go back to your country.

They try their best to suit everyone’s needs and be available and flexible in accommodating you, but they do ask one thing from you - come with an open mind and release all expectations. This is the one place in Nepal where you do not need to set standards and criteria - just be free, be true, and be yourself.

Daily schedule

Day 1

• 07:00 - 09:00 (summer) / 19:30 - 21:30 Hatha yoga class including mantra chanting and pranayama
• 09:00 - 09:30 Discussion of yoga, Ayurveda, and other tools of meditation
• 10:00 Buffet breakfast
• 10:30 Guided UNESCO World Heritage Site guided tour: Pashupatinath Temple - Boudhanath Stupa, Patan Durbar Square, and Swayambhunath Stupa
• 13:00 Local Tibetan lunch at Boudhanath
• 17:00 Back to the yoga center
• 17:30 - 19:00 Ayurvedic oil relaxation massage
• 19:30 Light hygienic soup
• 20:00 Self-study and overnight stay at Hotel Tradition and Spa

Day 2

• Wake up early
• 07:00 - 09:00 (summer) / 19:30 - 21:30 Hatha yoga class including mantra chanting and pranayama and visit to Patan Durbar Square

Day 3

• 07:00 - 09:00 Yoga followed by breakfast

What you will learn:

Warm up your body Surya Namaskar (sun salutation) - Stretching body and various posture

Pranayama is a core yogic practice that involves the regulation and control of breath. It originates from the Sanskrit words.

Prana - Life force or vital energy

Ayama - Extension, expansion or control

So, Pranayama means expanding or controlling the life. It is considered a bridge between physical body and the mind - (mental and spiritual) and is one of the eight limbs of Ashtanga yoga as outlined by Patangali yoga sutra.

Benefits of pranayama

• Improve lung capacity and respiratory health
• Balance the Nervous system ( Reduce street, anxiety)
• Purifies nadis ( energy channels )
• Enhance concentration and clarity
• Balance seven chakra of human body
• Boosts immune function
• Supports emotional and mental stability
• Prepare the mind for meditation.

Types of Pranayama

• Nadi Sodhana (alternate nostril breathing) - Cleanses nadis - energy channels (balance the left and right brain), calms the mind, relieves stress and anxiety.
• Anulom Vilom - Inhale breath through one nostril exhale through the other. Balances energy and reduces mental tension
• Bhastrika - Bellows Breath - Technique - Slowly but forceful inhalation and exhalation using abdominal muscles. Effect:- Energizing remove toxins , Improve Oxygen flow
• Kapalbhati - Technique- Passive inhale-forceful exhale through the nose - Effects - Detoxifies body. activates brain and digestive fire.
• Bharamari (Humming Bee Breath - Inner Om chanting) Inhale deeply and exhale with humming sound like Bee.-- it makes Calms nervous system . helps insomnia and emotional tension.
• Uijayi (Victorious Breath) slight constriction of the throat during slow, deep breathing - Builds heat helps focus during meditation and asanas .
• Sheetali and Shitkari -Inhaling through a rolled tongue or through teeth and exhaling through nose- Cools body and mind reduces anger and stress.
• Om Chanting - chanting start from Muladhar chakra continue to sahsradhar Chakra--Active all nervous system includes body and mind

Steps of Practicing Pranayama

• Sit is a comfortable meditation posture --Padmasana or Sukhasana
• Keep spine erect and eyes closed
• Relax your body and bring attention to your natural breath
• Begin with basic techniques like Anulom Vilom or Nadi Sodhana
• Gradually increase the duration and intensity under guidance
• Practice on an empty stomach and in well verified space.

Precautions

Always practice under the guidance of a train teacher if new

Avoid forceful breathing if high blood pressure heart disease or pregnancy

Start slowly and build gradually

Finally, Pranayama is more then breathing technique - It's a way to harmonize body, mind, and soul with consistent practice it leads inner peace, clarity, Spiritual growth and better health.

You can adopt a yogic lifestyle and help them in doing practice rightly. So later when they pursue yoga teaching as a career or just teaching part-time, they should be able to teach correctly to deliver the optimum benefits of yoga science.