4 Day Yoga, Meditation, Ayurvedic Massage and Nature Hike in Nepal

The trails could be equally delightful and enchanting with the views of the magnificent Himalayan ranges, hills, rivers, waterfalls, and forests. Expect meditation and yoga in peaceful places, with some hiking trips to immerse you like Kathmandu Valley.

Daily itinerary

Day 1: Kathmandu

Pick up from the airport by Goniyore Yog Ashram's representative and transfer to a tourist standard hotel. You can discuss yoga and the program.

Day 2: Nagarkot

Early morning at 6:00 a.m., you will be driven to the yoga center by a private car and you will be having your yoga class. Enjoy your breakfast at the yoga center and drive about 15 minutes to Budhanilkantha, one of the UNESCO World Heritage-listed sites in Kathmandu. Afterward, continue to drive to Nagarkot by private coach and transfer to Hotel View Point. Hike for around one hour in the evening and take the meditation class on the rooftop of the hotel.

Day 3: Dhulikhel

Hike up to the Nagarkot hill station to witness the sunrise view and the Himalayas and go back to the hotel to attend your second yoga class. After breakfast, you will start to walk for around six to seven hours throughout the village to Dhulikhel, with evening meditation, dinner, and an overnight stay in Dhulikhel.

Day 4

Morning drive at 7:00 a.m. back to Kathmandu. Breakfast will be on the way. If time applicable, Goniyore Yog ashram Nepal will provide a one-hour spa. Departure.

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.