This 21-day yoga challenge introduction manual provides an overview of the challenge. It will include daily yoga practices combining asanas, pranayama, and relaxation. Sessions will also include knowledge on yoga philosophy, food, and living a satvic lifestyle. The challenge is designed to support participants both individually and as a community over the 21 days. A schedule outlines the daily plan and topics. Frequently asked questions provide additional details to help participants get the most from the challenge.
This 21-day yoga challenge introduction manual provides an overview of the challenge. It will include daily yoga practices combining asanas, pranayama, and relaxation. Sessions will also include knowledge on yoga philosophy, food, and living a satvic lifestyle. The challenge is designed to support participants both individually and as a community over the 21 days. A schedule outlines the daily plan and topics. Frequently asked questions provide additional details to help participants get the most from the challenge.
This 21-day yoga challenge introduction manual provides an overview of the challenge. It will include daily yoga practices combining asanas, pranayama, and relaxation. Sessions will also include knowledge on yoga philosophy, food, and living a satvic lifestyle. The challenge is designed to support participants both individually and as a community over the 21 days. A schedule outlines the daily plan and topics. Frequently asked questions provide additional details to help participants get the most from the challenge.
This 21-day yoga challenge introduction manual provides an overview of the challenge. It will include daily yoga practices combining asanas, pranayama, and relaxation. Sessions will also include knowledge on yoga philosophy, food, and living a satvic lifestyle. The challenge is designed to support participants both individually and as a community over the 21 days. A schedule outlines the daily plan and topics. Frequently asked questions provide additional details to help participants get the most from the challenge.
YOGA CHALLENGE INTRODUCTION MANUAL A letter for you...
Dearest Satvic Family,
With warmth and gratitude in our hearts, we
welcome you to this wonderful journey of the 21-day yoga challenge. We are thrilled to know that you are willing to show up on your mats every single morning for the next 21 days. It's a commitment that you have made to yourself and we will do our best to support you.
Our classes will be a combination of knowledge,
asanas, pranayama and relaxation. We will also share with you knowledge on food, detoxification and what it means to live a Satvic life. After each session, we hope you experience an abundance of energy and a feeling of lightness in your body and mind!
The best part about these 21-days is that we
are in this together as a community. You are not alone. Not only do you have our support, but also the support of hundreds of others who are joining the challenge with you.
We feel blessed to be sharing these 3 weeks
with you.
Harshvardhan and Subah Saraf
Your Mentor
RADHIKA GUPTA
Radhika Gupta is a certified
Satvic health educator and Ashtanga Yoga trainer. She began her journey into Yoga after she was diagnosed with cancer at the age of 28, starting first with the philosophy and then the asana practice. She saw immense benefits in her own healing through her practise of asanas and pranayama, which inspired her to do her teacher’s training course from Mysore Mandala Yogashala. The course changed her life and ever since she has strived to bring awareness about the practise to as many people as possible.
Till date, Radhika has conducted over 50 health transformation
workshops and 30 yoga workshops. She has also been actively making videos to touch the lives of as many people as possible, to bring this ancient yet simple science to all of humanity. SCHEDULE DAY 1 | MON DAY 8 | MON
Knowledge - Ashtanga Yoga Knowledge - Shauch
Practise - Ease into it flow Practise- Suryanamaskar elaxation - Yoga Nidra Pranayama - Ujjayi Breathing
DAY 2 | TUE DAY 9 | TUE
Knowledge - Ahimsa Knowledge - Santosh
Practise - Yoga for Legs Practise - Balance Pranayama - Nadi Shodhan Pranayama - Satvic Pranayama
DAY 3 | WED DAY 10 |WED
Knowledge - Satya Knowledge - Tapas
Practise - Yoga for Arms & Shoulders Practise - Power Yoga Pranayama - Yogic Breathing Relaxation - Yoga Nidra
DAY 4 | THU DAY 11 | THU
Knowledge - Asteya Knowledge - Svadhyaya
Practise - Yoga for the Back Practise - Detox Yoga Special - Juice / Fruit fast Special - Fruit / Vegetable fast
Knowledge - Samadhi Practise - Full Body Flow Special - Quiz How to make the best of the 21-Day Yoga Challenge?
For maximum benefit and learning, please join using a big screen. Your experience will become 3 times more powerful when you join from a laptop/computer!
Join using laptop/computer
The foundation of yoga is self discipline and the first step is being on time. Always join 10 minutes before the starting time and create a mindful space for yourself. Enjoy the kirtan, interact with the community and prepare yourself for the session. Be on time
You have made a commitment to yourself and to the community to
be a part of this wonderful challenge. It's very important to us that you attend all the sessions live. Your presence and energy is Don’t miss any sessions valuable for the success of this challenge.
We suggest that you wear loose, comfortable, cotton clothes while
practising. Please do not wear tight, synthetic clothes made of polyester or latex. While practising, we want our skin also to breathe freely. There should be no tight elastic against our abdomen, chest or neck. Also, practise in sunlight to gain maximum benefit.
Wear loose cotton clothes
To ensure constant handholding, please join the Facebook group.
This is where you can post your questions, interact with the community and share your asana pictures to seek corrections and guidance. We will post the winners of the quiz, replay links and any other communication on this group.
Click here to join the Facebook Group
Join the Facebook group Frequently Asked Questions
How do I join the session? When will the replay links be
The sessions will be hosted on Zoom. posted on the FB group? You simply have to download the The replay links will be posted on software on your laptop/computer. the Facebook group by 10:30 am Once you are registered, you simply everyday. These links will be have to click on the link below at 7:00 active for 24 hours only. am each morning to watch the session live. You do not need to switch on your camera or mic during I have knee pain and back the class. pain. Can I practise yoga? Click here to join the Zoom Session Yes, we encourage you to join the sessions to get rid of your pain. For every posture, Can I practise yoga during modifications will be taught so pregnancy? you can practise as per your Yoga is very beneficial for pregnant capability. You will see a huge women. However, the asanas need improvement in your flexibility to be planned based on the specific and pain level with each passing trimester. Since we are hosting this day. We recommend that you workshop online, we are not double up your mat and have 2 equipped to provide one-on-one cushions available while you guidance for pregnant women. practise with us. Therefore, It would be best to avoid. I suffer from chronic diseases Can I practise if I'm on my like diabetes, thyroid, high periods? blood pressure etc. Can I Yes, there is absolutely no problem. practise yoga? In every class, modifications will be Yes, absolutely! This challenge taught so you can adapt each asana along with the Satvic lifestyle to your comfort. will help you reverse your chronic conditions. Mantras and Prayers
Hare Krishna Hare Krishna Om Bhur Bhuvaḥ Swaḥ
Krishna Krishna Hare Hare Tat-savitur Vareñyaṃ Hare Rama Hare Rama Bhargo Devasya Dheemahi Rama Rama Hare Hare Dhiyo Yonaḥ Prachodayāt
We meditate on that most
adored Supreme Lord, the creator, whose divine light ‘Sarvamangala mangalye illumines all realms (physical, Shive! Sarvartha Sadhike mental and spiritual). May this Sharanye Tryambake Devi! divine light illumine our intellect. Narayani! Namostu Te!
We bow to you O Devi
Narayani. You are auspicious asato mā sadgamaya for everyone, you bring tamasomā jyotir gamaya happiness . You are the one mrityormāamritam gamaya who completes every work for Oṁ śhānti śhānti śhāntiḥ everyone. You are protector of everyone. You are the one From ignorance, lead me to with 3 eyes and a beautiful truth; From darkness, lead me face. We salute you, to light; From death, lead me O Narayani. to immortality Om peace, peace, peace Requirements
You will require the following items :
EVERYDAY Yoga mat 2 cushions A strap/belt A chair for support
THURSDAY
Fresh fruits Fresh seasonal vegetables for juice/fast
