Morning/Lunch Time： GUEST CHECK-IN

Post Lunch Session (2:30 PM) –

• Opening Ceremony (20 min) – Welcome, introduction, and intention

setting

• Hatha Yoga Practice (120 min), Deep stretching poses (Pigeon Pose,

Butterfly, Reclining Twists), Core activation (Boat Pose, Side Plank), Hip

openers (Frog Pose, Lizard Pose), Guided Meditation (30 min) – Mantra

Chanting & Mental Clarity

Dinner Break (6:00 PM – 8:00 PM)

Post-Dinner Session (8:30 PM – 9:30 PM) – Problem & Solution Talk

• Q&A and Open DiscussionDAY 2: FOUNDATION & ENERGY FLOW

Session 1: Morning (7:30 AM – 9:30 AM) – Building Strength & Flexibility

• Breathwork & Meditation (20 min) – Nadi Shodhana (alternate nostril

breathing), Kapalabhati (cleansing breath)

• Dynamic Yoga Flow (80 min)

• Sun Salutations A & B, Strength-building poses (Plank, Warrior series, Chair

Pose), Flexibility-enhancing poses (Downward Dog, Cobra, Triangle Pose),

Balancing poses (Tree Pose, Eagle Pose)

• Guided Relaxation (10 min) – Savasana with breath awareness

Breakfast Break (9:30 AM – 10:30 AM)

Pre-Lunch Session (11:00 AM – 12:00 PM) – Yoga Discussions

• Discussion Topic: The Science of Yoga & Its Impact on Mind and Body, Yoga

as a lifestyle, Physical, mental, and spiritual benefits, Understanding body

alignment & injury prevention, Importance of breath control in yoga practice

Lunch & Rest Break (12:00 PM – 2:30 PM)

Session 2: Afternoon (3:00 PM – 6:00 PM) – Deepening Flexibility & Mental

Focus

• Flow Yoga Practice (120 min): The standing flow builds strength, balance,

and flexibility with Warrior sequences, Twists, Side Plank, Dancer’s Pose, and

arm balances like Crow Pose, flowing through dynamic transitions.

Afterward, the deep stretch and cooling down (20-25 min) section includes

Pigeon Pose, Forward Fold, Wheel, and Supine Twists to release tension and

promote relaxation.

Dinner Break (6:00 PM – 8:00 PM)

Post-Dinner Session (8:30 PM – 9:30 PM) – Problem & Solution Talk

• Topic: Challenges in Yoga Practice & Daily Life Solutions

• Q&A and Open DiscussionDAY 3: STRENGTH & MENTAL RESILIENCE

Session 1: Morning (7:30 AM – 9:30 AM) – Advanced Postures & Breath

Mastery

• Silent Meditation & Introspection (10 min)

• Advanced Pranayama (20 min) – Bhastrika, Anulom Vilom, Brahmari

• Power Yoga Flow (90 min), Arm balance poses (Crow, Side Crow, Peacock),

Deep backbends (Camel, Wheel, King Pigeon), Strengthening poses

(Handstand preparation, Forearm Stand), Cool Down & Guided Relaxation (10

min)

Breakfast Break (9:30 AM – 10:30 AM)

Pre-Lunch Session (11:00 AM – 12:00 PM) – Yoga Philosophy Discussion

• Topic: The Power of Breath & Mindfulness, How breath influences emotions

and energy levels, Practical ways to incorporate mindfulness in daily life

Lunch & Rest Break (12:00 PM – 2:00 PM)

Session 2: Afternoon (2:30 PM – 4:30 PM) – Yoga for Inner Peace &

Relaxation

• Restorative Yoga (90 min) – Long holds with props (Child’s Pose, Supported

Fish, Legs-Up-the-Wall), Guided Meditation & Sound Healing (30 min) –

Chakra balancing meditation

• Closing Ceremony (30 min) – Reflection, gratitude practice, and sharing

experiences

• DEPARTURE ， Final Q&A & Closing Words

info e booking: info@chiaramenteyoga.com