Darshan Manoj

**Week 1: Introduction & Foundations**

*Day 1: Introduction to Yoga*
- Breathing exercises: Pranayama (Anulom Vilom & Kapalbhati)
- Sun Salutations: Surya Namaskar A (3 rounds)

*Day 2: Standing Poses*
- Tadasana (Mountain Pose)
- Vrikshasana (Tree Pose)
- Trikonasana (Triangle Pose)

*Day 3: Balance & Flexibility*
- Balasana (Child's Pose)
- Natarajasana (Dancer's Pose)
- Paschimottanasana (Seated Forward Bend)

*Day 4: Strengthening*
- Plank Pose
- Virabhadrasana I (Warrior I)
- Virabhadrasana II (Warrior II)

*Day 5: Hip Openers*
- Malasana (Garland Pose)
- Baddha Konasana (Bound Angle Pose)
- Pigeon Pose

*Day 6: Twists & Detox*
- Marichyasana (Seated Twist)
- Matsyendrasana (Lord of the Fishes Pose)

*Day 7: Rest & Meditation*
- Savasana (Corpse Pose) - 15 minutes
- Meditation - 15 minutes

**Week 2: Deepening the Practice**

*Day 8: Backbends*
- Setu Bandha Sarvangasana (Bridge Pose)
- Bhujangasana (Cobra Pose)
- Ustrasana (Camel Pose)

*Day 9: Advanced Standing Poses*
- Ardha Chandrasana (Half Moon Pose)
- Parivrtta Trikonasana (Revolved Triangle Pose)

*Day 10: Inversions*
- Adho Mukha Svanasana (Downward Facing Dog)
- Sirsasana Prep (Headstand Preparation)

*Day 11: Core Strengthening*
- Navasana (Boat Pose)
- Chaturanga Dandasana (Four-Limbed Staff Pose)

*Day 12: Deeper Hip Openers*
- Agnistambhasana (Fire Log Pose)
- Gomukhasana (Cow Face Pose)

*Day 13: Combination Flow*
- A sequence combining postures from the week

*Day 14: Restorative Yoga*
- Supta Baddha Konasana (Reclining Bound Angle Pose)
- Viparita Karani (Legs-Up-The-Wall Pose)

**Week 3: Mastery & Integration**

*Day 15: Advanced Backbends*
- Dhanurasana (Bow Pose)
- Urdhva Mukha Svanasana (Upward Facing Dog)

*Day 16: Advanced Balances*
- Garudasana (Eagle Pose)
- Bakasana (Crow Pose)

*Day 17: Deep Twists & Side Stretches*
- Parivrtta Parsvakonasana (Revolved Side Angle Pose)
- Parighasana (Gate Pose)

*Day 18: Advanced Inversions*
- Sirsasana (Headstand)
- Pincha Mayurasana Prep (Forearm Stand Preparation)

*Day 19: Yin Yoga for Flexibility*
- Supta Virasana (Reclining Hero Pose)
- Dragon Pose

*Day 20: Integrative Flow*
- A sequence combining the most practiced postures over the three weeks

*Day 21: Meditation & Conclusion*
- Guided Chakra Meditation - 20 minutes
- Savasana (Corpse Pose) - 20 minutes

For each class, always start with a warm-up, typically Sun Salutations,