4 Day Yoga Retreat and Ayurvedic Massage in Kathmandu, Nepal

After 45 minutes of driving, you will reach Shivpuri National Park small forest with many different birds, leopards, and other animals. You will take a ticket and start to walk in the jungle, on the way you can enjoy many flora and fauna. After two hours of gently walking, climbing some stairs, and visiting Nagi Gumba, you will take a 15 to 20-minute rest. Then, Goniyore Yog ashram Nepal will provide you with some yoga tips and Buddhist meditation with Monks, then walk down and continue for one hour in the jungle. After two hours of walking, you will reach the beautiful Plateau Naryan Danda. The local lunch is already prepared, take a refresher to wash your hands and mouth, and enjoy lunch (Nepali rice, Fresh vegetable curry soup, and fruits).

It takes around one hour. Then, again you will start to walk and continue along the way. There are many picturesque forests, and you can see a small village with a good mountain view. This walk is a little difficult, but you can have full enjoyment when you reach Gagdol, then you will climb up Kopan Monastery, which is beautifully situated on the hill station. You can have a good view and enjoy it with a nice Tibetan garden. This is the Tibetan school and meditation center. This monastery is for meditation; many people go and stay there for 15 days to one month. Now the tour is finished, drive back and drop off at your destination.

Daily sample schedule

Day 1

• Arrival pick-up service from the airport or your destination
• 19:00 Evening dinner and briefing for the program, if time applicable, walk to Touristic City Thamel

Day 2

• 07:00 Ready at the lobby of the hotel, Goniyore Yog ashram Nepal will pick you up and drive to Budhanilkantha
• 07:45 Reach Budhanilkantha, you can see the sleeping Lord Vishnu and enjoy a religious song
• 08:30 Breakfast at a small, cozy restaurant
• 09:15 Start to walk to Shivapuri entrance gate after some procedures, now prepare to hike and take some group photos
• 12:00 Climb up some stairs and reach NagiGumba. You may be tired and can take 20 minutes of rest
• 12:20 You will do some yoga and meditation. If there are monks, you can do it with them together
• 13:30 You will walk for 45 minutes, then reach the beautiful Plateau Narayan Danda, and have lunch
• 15:30 Again, continue to walk. Along the way, there are many beautiful trees, Salla Flowers hill station, and more nature, reaching the last station called Jagdol, which is a small local market. Stay a few minutes and you will be provided with a local tea then a 10-minute drive to Kopan Monastery (visit and excursion)
• 16:30 Drive back to Kathmandu and drop off your station. The total time consumed is nine to 10 hours. The walking total is five hours

Day 3

• 06:00 - 09:00 Yoga and meditation in the studio
• 09:15 Breakfast
• 22:00 Start to drive to Kathmandu Heritage site (Pashupatinath, Boudhanath, Swoyambhunath Sputa, Patna Dunbar Squire), evening one-hour Ayurvedic massage

Day 4

• Drop off at the airport or extend your holiday

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.