4 Day Yoga, Meditation, and Retreat Tour in Nepal

Daily schedule

Day 1

• Pick up from your address or airport if it is nearby four kilometers
• 15:00 - 15:15 Briefing for yoga and your tour with herbal tea
• 15:30 - 17:30 Prayer, spinal asana, or yoga Nidra, mudra, and meditation
• 17:30 - 18:00 Chanting mantra with 15 minutes of meditation
• 18:00 - 18:30 Drop at your hotel or destination if nearby four kilometers
• 18:30 - 19:00 Rest at your hotel
• 19:30 - 20:15 Vegetarian dinner
• 20:20 - 21:00 Walk around Thamel
• 21:00 - 22:00 Watching television and reading
• 22:00 Go to your bed for a good sleep

Day 2

• 06:00 Wake up, drink half of a liter of warm water, refresh at your hotel, and the staff will come and pick up
• 06:30 - 07:00 Nasal cleansing and herbal tea
• 07:00 - 08:45 Chanting mantra Om and prayer, warm-up exercise, Suryanamaskar, yoga asana, bandha, pranayama, Shanty path (peace mantra)
• 09:00 - 10:00 Vegetarian breakfast with green tea
• 10:00 - 15:00 Drive for pilgrimage tour around Kathmandu (Budhanil Kantha, Pashupatinath, Boudhanath, Swoyambhunath) and lunch on the way
• 15:00 - 15:15 Rest and drink tea
• 15:15 - 17:15 Chanting mantra Om and deep meditation with some yogic postures
• 17:15 - 17:30 Some briefing on traditional yoga
• 17:30 - 18:00 Drop at your destination or hotel
• 19:00 - 19:45 Vegetarian dinner and herbal tea
• 19:45 - 21:00 Walk to Thamel area
• 21:00 - 22:00 Back to the hotel
• 22:00 Go to bed for a good sleep

Day 3

• 06:00 Wake up and drink half of a liter of warm water
• 06:30 - 07:00 Nasal cleansing and herbal tea
• 07:00 - 08:45 Prayer, warm-up exercise, Suryanamaskar, yoga asana, bandha, pranayama, Shanty path (peace mantra)
• 09:00 - 10:00 Breakfast and herbal tea
• 10:00 - 10:30 Introduction and certification
• 10:30 Drop at your destination or hotel

Day 4

• 07:00 - 09:00 Yoga and meditation
• Breakfast
• You also can extend your holiday. If you are here around until your stay in Kathmandu Valley, you can come and join the yoga class from 05:00 to 08:00.

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.