Pre & Post Session Instructions | Dos & Don’ts | What You’ll Need

✅ Before the Session

🍽️ Meal Guidance:

• Pre-session: Eat a light, easily digestible meal (like fruits, soaked nuts, or herbal tea) 2–3 hours before the session.

• Avoid heavy or spicy food.

• Post-session: After 30–45 minutes, eat something warm and nourishing – like khichdi, dal-rice, soup, or lightly cooked vegetables.

• Arrive Early: Log in at least 5 minutes before the session starts.

Set Up Your Space:

• Choose a quiet, open area with minimal distractions.

• ⚠️ Very Important: Place your phone or laptop in a stable position where your entire body is visible during the session.

  Prefer using a larger screen (laptop or tablet) for a better view of the session instructions.

Join with:

• ✅ Yoga Mat

• ✅ Water Bottle

• ✅ Towel

• ✅ Diary & Pen

• ✅ Laptop/Phone for viewing & visibility

• ✅ Open mind

👚 Clothing Instructions

1. Wear comfortable, stretchable, breathable clothes (T-shirt + track pants/leggings).

2. Avoid loose sleeves or scarves.

3. Stay barefoot for better grounding.

4. Remove any jewelry that may interfere with your movement.

🙏 Workshop Flow Overview (120 minutes)

1. Intro & Chanting – Conditioning the mind (10 mins)

2. Asana Practice – Warm-ups to basic postures (51 mins)

3. Kriya Techniques – Simple cleansing methods (12 mins)

4. Pranayama – Breathwork to calm the mind (35 mins)

5. Closing – Chanting, Reflection & Mantra (10 mins)

6. Q&A Session (Optional) – Separate: 5:00–6:00 PM

✅ Do’s

1. Practice at your own pace – listen to your body.

2. Keep your video ON (if comfortable) for better interaction.

3. Keep your mic on mute unless invited to speak.

4. Stay hydrated – sip water mindfully.

5. Use the Feedback & Q&A Google Form (shared via WhatsApp) to ask questions or share your experience.

6. Maintain silence post-session for deeper reflection.

7. Journal your thoughts, sensations, and learnings in your diary.

❌ Don’ts

1. Don’t compare your body or breath with others.

2. Don’t push into pain or overexert yourself.

3. Avoid distractions: no phones in hand, messaging, or multitasking.

4. Don’t skip warm-up or cool-down.

5. Don’t eat heavily before the session.

🧘‍♀️ After the Session

1. Lie in Shavasana or sit quietly for a few minutes post-session.

2. Reflect on how your body and breath feel.

3. Drink a glass of warm or room-temperature water.

4. Write 2–3 lines in your diary: How did I feel before vs. after?

5. Share your feedback, suggestions, and any questions using the Google Form link shared on WhatsApp.

6. Join the Q&A (5–6 PM) if you’d like to go deeper or clarify anything.

7. For any other query, contact us at: +91 8655785592 and workshop@espritcomedia.com

🪷 Final Note from Monsoon

“Yoga is not about the perfect pose, but the presence within. Approach the practice gently, and let your breath guide you.”