21 DAY YOGA CHALLENGE

Notes : Day 1
 MORNING PRAYER

Shri Vakratunda Mahakaya Surya Koti Sama Prabha

Nirvighnam Kuru Me Deva Sarva Karyesu Sarvada

May all our endeavours be blessed and all obstacles from our path
be removed. May we have the strength to walk our chosen path
with perseverance.”

HOW TO MAKE THE MOST OF THE 21 DAYS ?

Use a laptop or computer Pay full attention Don't miss any sessions

If internet goes Join the Facebook group Participate in activities

off, don't panic & Instagram page
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 WHAT EACH SESSION WILL LOOK LIKE ?

YOGA PHILOSOPHY ASANAS

6:350- 6:55 am 6:55 - 7:35 am

PRANAYAMA/MEDITATION HEALTHY HABIT

7:35 - 7:45 am 7:45 - 8:00 am

WHAT TO EXPECT AT THE END OF 21 DAYS ?

Learn over 50 asanas Videos for self practice Practice the Satvic Lifestyle

Emotional & Physical health Optimal Weight Stay joyful throughout the day
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 8 LIMBS OF ASHTANGA YOGA
8.
7. SAMADHI 1.
Self Realisation
DHYAN YAMA
Meditation Discipline Social Discipline

6. 2.
DHARANA NIYAMA
Aim Discipline Self Discipline

5. 3.
PRATYAHAR 4. ASANA
Sense Discipline PRANAYAMA Body Discipline
Breath Discipline

These are 8 broad steps described in Maharishi Patanjali’s Yoga

Sutras. If we follow these, no mental or physical disease can ever
touch us. We will know how to fully enjoy each day. Our life will
also be so beautiful that we would want to live for long.
Let's do some self observation & understand each Limb in depth.
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1. YAMA - How to behave or interact with others. These days
there are so many conflicts, boss and employee,
neighbours, parents and children, teacher and
student, friends, husband and wife. The 5 steps
of Yama will help us breeze through these
relationships.

SELF OBSERVATION :
Which area do you currently face maximum conflict?
Where does maximum doubt or irritability come in?
TIP :

2. NIYAMA - We have borrowed this body and mind from

Nature, & one day we have to return it. Till the
time we have it, we must know how to treat it
well. If we don’t treat ourselves well, how do we
expect others to treat us well? We will learn 5
steps that will make us fall in love with ourselves.
SELF OBSERVATION :
Are you able to take care of yourself right now?
How do you generally treat yourself ?
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3. ASANA - Do you think your favourite actors look the way
they do naturally? No, they work for it. They are
disciplined. Just because we’re not on TV does not
mean that we should not look our absolute best.
We will bring body discipline through our physical
practise.
SELF OBSERVATION :
Are you happy with your current physical state?
Can you do the things you want to do? Eg. A trek ?
TIP :

4. PRANAYAMA - The most essential thing for our lives is

ignored the most - our breath! We take it for
granted. Unless we breathe properly and deeply,
we cannot expect to live a stable and happy life.
We will learn breath discipline.

SELF OBSERVATION :
How deep is your breath right now?
How many minutes can hold your breath for?

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5. PRATYAHARA - What we are feeding our senses also
decides how we feel. We will learn to manage
these 5 senses in a way that they do not work
against us.

SELF OBSERVATION :
How do you currently abuse the 5 senses? Too much
screen time? Loud music? unhealthy smells?

6. DHARANA - Many of us feel we’re aimlessly wandering

through life. Dharana helps us cultivate our Aim
and then we form small goals and achieve them
daily. Aim discipline will help add meaning to
your life!

SELF OBSERVATION :
Do you feel lost?
Like you're aimlessly wandering through life ?

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7. DHYANA - Meditation is an abstract term. We will simplify
it. It's simply being in the present. When our
thoughts don’t bother us.

SELF OBSERVATION :
Have you heard that meditation is beneficial?
Do you really know how to meditate?

8. SAMADHI - Sat Chitt Ananda, a state of bliss. We all have

experienced it unknowingly. We will learn how to
find moments of Samadhi in our daily life.

SELF OBSERVATION :
Have you experienced sat chit ananda before ?
Do you find moments of pure bliss in your Daily life ?

Come back and check the answers after 21 days! You

will notice that your answers will change

Notes created by Satvic Team