This document provides daily tips and instructions for a 3-month home yoga and wellness program. It covers topics like the importance of consistency and patience in yoga practice, proper breathing techniques, basic seated yoga postures like Sukhasana, and relaxation poses like the supine Shanti Asana. The document emphasizes developing body and mind awareness through regular yoga and breathing exercises and maintaining a peaceful and relaxed state of being.

1. YUPT R A I N I N G S O L U T I O N S
Stay healthy all day with our WELLNESS & YOGA at HOME program .
Duration - 3 Months

2. INSIDE
What good is
wealth
without
Health
EDITOR'S NOTE
Rajesh Panicker
9895451417
www.yogaupasana.com
Founder of YogaUpasana. An
experienced marketing
professional and a passionate
wellness trainer, he has done
more than 1000 Life
Management / business training
programs. As a life coach he has
got many clients in corporate,
academic and business sectors.
His Yoga expertise has provided
skills for success, growth and
transcendence in the lives of
many.
A Freelance Trainer ,
Yoga Therapist & Life Coach .
CEO & Partner SRK Trainers ,
Cochin .
NSDC , Govt of India certified Life
Skill Trainer .
Associate Trainer Minds HRD ,
Kerala
Associate Trainer NBS CLAP ,
Bangalore .
NLP Trainer ,
Councellor & Yoga Coach Bhavan's
Royal Institute of management ,
Kochi .
Guest Faculty Member,TNPESU,
Kottayam Centre
T H E B E G I N N E R ' S
G U I D E T O H O M E
Y O G A P R A C T I C E

3. Septembergiving you what's on for the opening month
01. A selection of cultural get-togethers,
exhibitions and parties for all ages
02. Beaches, restaurants, hospitality
institutes & entertainment.
03.
A selection of cultural get-togethers,
exhibitions and parties for all ages
THE FIRST
LESSON .......
LET'S START TODAY.
Day : 1
www.yogaupasana.com

4. Day : 2
is.....
www.yogaupasana.com

5. Day : 3
Patience
The first lesson to learn in
YOGA is patience.
Just because it takes you longer
than others does not mean that
you are a failure.Take your time,
be patient, work hard & keep
going... You will reach your goal.
Tip NO : 1
www.yogaupasana.com

6. Day : 4
Consistency
Consistency is the name of the
game.
Remember long term consistency
beats short term intensity
Tip NO : 2
Practice it in every aspects of your
life (include physical, mental,
emotional, social, financial and
spiritual)...
www.yogaupasana.com

7. Day : 5
Sit Straight
Yoga is an art and science of
healthy living.
Gift of yogic way of life is a life
with more awareness.
Tip NO : 3
It helps you live in the present.
Try to sit straight comfortably
for minimum 5 minutes, close your
eyes and observe yourself.
Practice it every day, same time
and same place (if possible).
www.yogaupasana.com

8. Day : 6
Sit straight -
Focus to improve
our awareness .
Try to sit straight comfortably for minimum 5
minutes, close your eyes and observe yourself .
But WHY ?
Tip NO : 4
This practice help us to improve our awareness
.
Gift of yogic way of life is a life with more
awareness.
It helps us to live in the present .
Most of us spend majority of our time
regretting, worrying, planning (thinking about
the past or the future), We forgot the real life
and live our life in social media.
Many of the benefits of yoga stem from the ability to
unplug and focus on what’s going on in our body and in
our life right now. Happiness can only be found here
and now .
Practice it every day, same time and same place (if
possible).
www.yogaupasana.com

9. Day : 7
Sit straight -
Observe yourself to
improve Power of
visualization.
Try to sit straight comfortably for minimum 5
minutes, close your eyes and observe yourself.
Tip NO : 5
When you observe give attention to what is
happening inside your body and mind. Use
your power of visualization and see the
internal organs are functioning properly and
effectively. Observe your thought pattern and
ensure it is positive . But WHY we do this ?
This practice help us to improve our
Power of visualization.
www.yogaupasana.com

10. Day : 8
Asanas (Postures)
in Yoga
Asanas in Yoga are easy steady and
comfortable postures, whether sitting,
standing, lying, twisted or inverted.
Tip NO : 6
Practising Yogasanas are very gentle and
effective way of stretching and exercising your
muscles and joints.
Whatever postures you do, do it with 100%
mindfulness.
Try to breathe gently.
www.yogaupasana.com

11. Day : 9
All Yoga asanas are
great mind-body
energizers.
Asanas not only builds strength of muscles and
joints but also balance the strength with
enough flexibility.
Tip NO : 7
Most of the seated yoga asanas are suitable for
beginner level practitioners, as majority of
these asanas can easily be adapted to any level
of strength and flexibility.
Seated postures give the yoga performers the time
and space to build upon their balance and
flexibility. These poses tend to be energetically
grounding and focus more on flexibility than
strength.
www.yogaupasana.com

12. Day : 10
Sukhasana
(Easy Pose)
Come into a seated position with hips on the floor.
Criss-Cross the legs at the shins. Place the hands on the
knees, fingers together or in chin mudra as shown in the
picture. Lengthen the body from the crown of the head
to the pelvis. Draw the shoulders back and lift the
chest. Relax the face and breathe. Sit comfortably, as
long as possible .
Tip NO : 8
( POSTURE NO : 1)
The sitting yoga postures work greatly on building
stamina, toning the abdominal organs, massaging the
internal tracts, and relieving backaches .
Practice it every day .
www.yogaupasana.com

13. Sukhasana
(Easy Pose)
www.yogaupasana.com

14. Day : 11
Breathing exercise
Sit straight comfortably and take a deep breath in.
Now let it out. You can experience the difference in how
you feel already. Your breath is a powerful tool to ease
stress and make you feel more confident and energetic.
Some simple breathing exercises can make a big
difference if you make them part of your every day life .
Tip NO : 9
Before you get started, keep these tips in mind:
Choose a place to do your breathing exercise. It
could be in your bed, on your living room floor, or
in the garden... Where ever you sit, cleanliness
and fresh air are important.
Don't force it, do it in a relaxed manner.
Try to do it at the same time everyday
Wear comfortable clothes.
Morning hours are best for these practices .
Many breathing exercises take only a few minutes. When
you have more time, you can do these for 10 minutes or
more to get even greater benefits .
www.yogaupasana.com

15. Day : 12
Yoga is also an
expansion of knowledge.
Tip NO : 10
Most important knowledge is the knowledge about
oneself.
Keeping a peaceful mind is a priority.󿵊ht?
Observation and study about oneself is an important
part of yogic practice.
Some times we fight with our dear and near ones, and
feel rejected and dejected. Most of the time our ego
doesn't allow us to see the other persons heart and we
insist and hold on to the point which is right to us. We
fight for convincing the person on the other side. Both
doesn't realize that what's happening mostly is a blame
game. Many times both feel that they have won.
They don't realize that they would've won the fight, but
actually lost the other person's heart.
So, loosing is winning in relationships.
Keep ego at bay .
Prove yourself right, *through what you do*...not what you
say.
Remember peace.
www.yogaupasana.com

16. Day : 13
Simple Deep Breathing
(Sukha pranayama)
Tip NO : 11
Most of us take short, shallow breaths into our chest.
It can make us feel anxious and can drain our ener󿵋.
With this technique, you'll learn how to take bigger,
deeper breaths, all the way into your belly.
Get comfortable.
Sit on the floor / chair with your shoulders, back, head,
and neck straight.
Place one hand on your belly. Place the other hand on
your chest.
Breathe in through your nose. Let your belly fill with air.
Breathe out through your nose.
Relax your tummy muscles and as you breathe in, feel
your belly rise. As you breathe out, feel your belly lower.
The hand on your belly should move more than the one
that's on your chest.
Take three more full, deep breaths. Breathe fully into
your belly as it rises and falls with your breath.
Relax and then repeat all the steps for many number of
times.
Remember peace.
To start with, do it for 5 minutes and gradually increase
the time .
www.yogaupasana.com

17. Day : 14
Simple Deep Breathing
(Sukha pranayama) -
Why?
Tip NO : 12
On a normal day with their busy schedule an average
person inhales about 500cc of air. In deep breathing
exercise inhaled air volume can be increased to about
5 to 6 times of normal intake... Up to 3 liters...
According to the structure and constitution of your
body it can vary. The practice of pranayama can
increase the lung capacity of the practitioner and also
can improve the lung function by achieving desired
level of gaseous exchange or ventilation.
Practice regularly .
Remember peace.
Keep yourself disciplined .
www.yogaupasana.com

18. Day : 15
Just focus on the flow of
breath
Tip NO : 13
Every breathing consist of pooraka, rechaka and
kumbhaka ; ie, inhalation exhalation and holding.
Normally in yoga breathing is done through nose, except
in some special pranaayama like seetali , seetkari ' etc.
When you are exercising strenuously, mouth breathing
can help get oxygen to your muscles faster.
Just focus on the flow of breath..
In general nasal breathing is healthier than mouth
breathing for many reasons. Your lungs take oxygen
from the air, and absorption of oxygen happens mostly
on exhalation. Exhaling through the nose, which is
smaller than the mouth, creates greater air pressure and
results in a slower exhalation.This allows the lungs more
time to extract a greater amount of oxygen
In the deep breathing practice ( sukha pranayaama)
you can use same time duration for inhalation and
exhalation, without holding the air...
www.yogaupasana.com

19. Day : 16
Exercise and Relaxation
Tip NO : 14
Every day do exercise and relaxation.
For doing any work successfully we need a healthy body.
Exercises of some kind is very important for our body.
But yoga exercise in particular can heal our body.
Thereafter, restlessness and distraction of the mind will
gradually disappear. Our intellect, memory and power of
concentration will improve.
As important as the exercise is the *relaxation*
So yogasanaas will prepare our body to experience a calm
and peaceful mind.
Practice regularly...
*Keep yourself disciplined*
*Remember peace...*
www.yogaupasana.com

20. Day : 17
Shanthi Asana (Supine
Relaxation pose)
Tip NO : 15
( POSTURE NO : 2)
In this asana the entire body gets relaxed in such a way
that even one forgets the body itself. The mind also
experiences a rest with awareness. So it is good for both
physical and mental relaxation.
With regular and long practice, the (relaxation) will be
easier, faster and will become deeper and deeper. (then you
will feel it is very natural and spontaneous)
www.yogaupasana.com

21. Shanthi Asana (Supine
Relaxation pose)
Lie on your back on the ground with hands and feet a
little apart. Gently close your eyes. Slightly stretch the
body and allow the whole body to relax completely .
Become aware of different parts of the body gradually
relaxing, starting from toes to head
Slowly inhale and let your abdomen relax and bulge
Then slowly exhale allowing your abdomen sink inside.
Keep your breath awareness Continue for at least 10
breathing and this can also be extended up to 10 minutes
or more as per the need or time availability.
www.yogaupasana.com

22. Day : 18
Shanthi Asana
(Supine Relaxation pose)
: Importance
Tip NO : 16
In Santhi Asana one of the most powerful tools is
relaxed, diaphragmatic breathing.
Experientially, it takes six to seven minutes of relaxed
breathing before you will feel that inner letting-go that
often seems to foretell the start of something deeply
restful inside.
For best results, you must learn to watch your breath
for longer periods of time.
During relaxation exercises, however, the mechanics of
breathing are not the main focus of attention, but
more importantly how it feels to breathe. In and Out.
The breath cleanses and nourishes you at
every point.
www.yogaupasana.com

23. Day : 19
When you focus on
your breath ...
Tip NO : 17
When you focus on your breath ; instead of only your
lungs, your entire body is involved in the process of
breathing. When you are totally immersed in this
awareness the gates of your mind opens.. without being
troubled by the stimulations of your sense organs.
Normally the space of the mind is filled with a
variety of sense impressions, as well as thoughts and
emotions arising from your subconscious.... results of
past, present or future..
But now there is much less traffic. With your
attention resting on the breath, the space of the mind
is filled by the feeling of your breathing.
Other thoughts travel along the edges of that space,
but the main object of attention remains the flow of
your breath.
At this point in the relaxation, you have gone beyond the
breath and are resting in the space of the mind.
This is ultimate relaxation...
Focus on your breath...
Keep your awareness...
www.yogaupasana.com

24. Day : 20
Importance of
Relaxation
Tip NO : 18
Yogic relaxation is a concentrated form of rest.
Though it looks so simple, only through repeated
practice one can learn it properly.
A characteristic of yoga exercises is relaxation.
During the performance of an asana, muscles not
utilized remain relaxed. After each asana, complete
relaxation ( santiasana ) is practiced, and thorough
relaxation concludes the series of asanas. During the
practice of pranayama and meditation, again
muscular relaxation occurs.
If carried out a sufficient number of times, any
practice becomes one's second nature. In the same way
practitioner of yoga find relaxation becoming part of
daily life.
Relaxation is not only for the chosen few. Any person can
learn and re-learn it. During the course of education man
learns many things which he never uses. Why then should
he not learn relaxation; something useful for living?
www.yogaupasana.com

25. Day : 21
Relaxation
by santi asana
Tip NO : 19
Relaxation by santi asana is like any other exercises
which we have to learn by doing it repeatedly.
Everyone of us has the innate ability to relax
ourselves; we only have to be taught how to utilize it.
Relaxation is both muscular and mental. Due to the
close connection between body and mind, muscular,
physical relaxation implies that mental relaxation
also occurs. Mental relaxation involves liberating the
mind to express itself with a more free yet controlled
manner.
Teachings on Santi asana doesn't allow us to sleep while
performing it.. Nothing wrong if one sleeps while doing this
relaxation 'exercise'. But for better results it is advised to
keep our awareness, without falling asleep.
www.yogaupasana.com

26. Day : 22
Why it is advised, not to
sleep while
performing santi asana
?
Tip NO : 20
Relaxation is measured physically by the degree of
muscular tension. When muscle tension decreases, the
nerve inputs into the nervous system become less.
Information regarding muscle tone reaches the brain
unconsciously and through conscious awareness.
These control processes are going on day and night.
Sleep affects the alertness, vigilance and conscious
perception. If the practitioner is awake the Input related
to muscular tension is brought into the field of perception
and one becomes aware of the degree of tension in the
muscles.
If a person sleeps, muscle tone is still being adjusted by the
brain, but awareness of muscle tension is absent because
sleep blocks conscious perception.
So, though the practitioner is in santi asana if he/she
sleeps, the conscious control is lost and the muscle can go
into tension unconsciously.
www.yogaupasana.com

27. Day : 23
Why relaxation is the
best answer to
de-stress one self ?
Tip NO : 21
An organism reacts uniformly to stress leading to a
complex 'fright - fight - flight' reaction. The body of a
man under stress reacts in a similar fashion. Even
though, every day unresolved emotional situations
results in stress reaction,; for a man, in most of the
social situations, fighting or flying is out of the question.
That reaction for which the body is prepared never takes
place due to social restraint. (It's the result of social
conditioning) If these happens only once in a while there
will not be any physical or mental damage. However, such
situations characterizes the daily life of a modern man.
This results in over stress and diseases.
Some form of anti-stress is urgently needed for him.
Chemical tension suppressors are not the answer. Drugs, if
relied upon regularly, can create harmful side effects and
dependence within the user. The physiological changes
during relaxation are just the opposite to stress reactions.
So relaxation appears to be the appropriate answer to this
problem.
www.yogaupasana.com

28. Day : 24
Dandasana
(Staff Pose)
Tip NO : 22
(Posture : 3)
It is a seated asana It might look very simple, but
there's more to Staff Pose than it seems to be.
Starting posture is a seated position with the legs extended
forward. The palms can be rested on your thighs and then
on the floor by the either side of your body. The upper-
body should be straight and the back should be
completely perpendicular to the ground (as though sitting
against a wall). Keep the legs straight and back of your
legs close to the ground.
If your upper body is leaning back, it may be because of
tight hamstrings. Try to relax and sit straight.
Imagine your spine as the "staff". Close your eyes and
observe.. Breath slowly and consciously.
www.yogaupasana.com

29. Dandasana
(Staff Pose)
Hold the pose for one minute or longer.
www.yogaupasana.com

30. Day : 25
Dandasana :
Few more tips
Tip NO : 23
You must sit flat on the floor, your weight well
balanced between your buttocks. You must move your
upper body and hips from side to side once you sit in the
pose. This will help you to root yourself firm on the
ground.
When you feel the weight is balanced out, make sure that
you are keeping your back straight and stretched
upwards.
Start working this pose from your feet up. Keep your legs
close to each other. You must draw the base of the big toes
upwards and towards you, and then align your heels, feet,
and toes.
Focus on your ankles. Try to ground your thighs and
calves.
Then, do alignment in the upper body as you reach up to
your arms, shoulders, collarbone, and neck.
Finally, move to align the crown of the head. Remember,
the hips, shoulders, and ears must always be in one line
perpendicular to the ground.
Sit for comfortable number of minutes, relax and then
repeat.....Close your eyes.Be calm and breath conscious.
www.yogaupasana.com

31. Day : 26
Benefits Of
Dandasana
Tip NO : 24
Regular practice of this asana helps to improve your
posture. It strengthen the muscles of your legs and your
back..
It also helps to stretch the chest and the shoulders.
The abdomen is stretched and strengthened as well.
It is known improve the condition of sciatica by stretching
and strengthening the hamstring. As this posture helps in
expansion of chest cavity it helps to improve your lung
capacity.
This asana helps to focus and calm the mind.
When combined with proper breathing, it reduces
stress and helps enhance concentration and
awareness.
www.yogaupasana.com

32. Day : 27
Why Dandasana
is important?
Tip NO : 25
This asana is a sort of warm-up pose for the advanced
yoga poses.
As it gives a basic structure for all seated asanas this
pose is the foundation for all such poses.
Though this pose look very easy, it is quite an intense,
strength-building exercise for the legs, chest, abdomen,
and upper back.
Sometimes "Big things come in small packages".
This asana is short and simple, but only time will
unfold the amazing things that it will do to your
body.
www.yogaupasana.com

33. Day : 28
Prana darsana
pranayamam
(Breath consciousness
and Visualisation)
Tip NO : 26
Sit straight comfortably ,Close your eyes , Feel the air
as Prana .
While you do deep breathing, use visualization or a
picture in your mind and repeat a word or phrase to help
you feel more relaxed.Take slow but relaxed and deep
breaths.
www.yogaupasana.com
Breathe in. As you do that, visualize that the cool air is
filled with a sense of peace and calm.
Try to feel it t spreading throughout your body.
Breathe out. While you're doing it, imagine that the hot
air leaves with all your tensions and stress.
As you breathe in, repeat in ur mind, "I breathe in peace
and relaxation." As you exhale say in your mind, "I breathe
out all my stress and tension.
Continue for 5 to 10 min .

34. Day : 29
Awareness is an
intrinsic part of Yoga
Tip NO : 27
Awareness can be translated to mindfulness . Any practice
followed by a yogi will be performed with mindfulness.
While performing yoga practices we should go a lot more
than learning how to achieve physical poses.
www.yogaupasana.com
While performing yogasanas too, we can go well beyond
the physical by learning how to be more mindful and
aware of our bodies.
While learning yoga poses we must understand the concept
of proprioception.
Proprioception refers to the sense of how different parts of
the body are positioned and how they work together. It's
"body awareness" or "body mindfulness." Most muscles in
the body are used so regularly and repeatedly that we stop
being aware of using them. This is the first step of being
in touch with our own body, improving proprioception.
This can help practitioners to become more mindful of
themselves and their bodies.
What is proprioception?

35. Day : 30
Take charge of you
with awareness .
Tip NO : 28
When you live without awareness – it's like you are walking
in your dream, you do not know where you are going.
www.yogaupasana.com
However, when you act with awareness, you are in control
of your mind. Your senses become so clear that they can
perceive better, and you can act better.
Be established in awareness through Yoga.
Asanas are exercises with awareness, pranayamam is
breath control with awareness and dhyanam is mind
awareness and beyond.
The secret of awareness is to just watch everything that is
going on in the body and mind - as a witness. Do not resist,
simply observe.
Observation is the key. Celebrate life - with Yoga!
But why is awareness important?
As a witness you are at peace with yourself and everything
around you.
Yoga refines the mind and creates awareness.

36. Day : 31
Vajrasana
(Thunderbolt pose)
Tip NO : 29
(Posture : 4)
www.yogaupasana.com
Sit on the floor as in dandasana, legs stretched in front of
you. Make sure that your buttocks are resting on the floor.
Now fold your legs from the knee outwardly and bring it
near to either side of your thighs. Rest the upper side of
the stretched feet on the floor on either side of you near
the buttocks, as shown in the pic.
How To Do It?
Beginners can kneel on the floor and slowly and gently
lower your body such that your buttocks are resting on
your heels and your thighs are on your calf muscles.
Keep hands on your knees, and sit with your head and
back straight.
Close your eyes to focus on your breathing and to calm
your mind. Try to sit as long as comfortable & increase
the time

37. Vajrasana
(Thunderbolt pose)
It is best to avoid this asana if you have a spinal / knee
problem or have undergone a knee surgery recently.
Those suffering from any ailments should practice this
pose under the guidance of a yoga coach.
Precautions and contraindications .
www.yogaupasana.com

38. www.yogaupasa.com
Stay healthy all day with our wellness &
yoga at home program for FREE .
Duration - 3 months ( March 1st to June 1st ) .
Get a daily dose of wellness & yoga and
practice without going anywhere .
1 . Whatsapp group
Click to join
2 . Blog