Yoga classes by Anchal Mamgain

The Integrated Yoga for Holistic Health & Therapeutic Well-Being course is a thoughtfully designed online yoga program that combines classical yoga principles, therapeutic applications, and mindful practices to support physical health, mental balance, and overall well-being. This course is suitable for individuals seeking a safe, structured, and alignment-focused yoga practice with therapeutic awareness.

Conducted by Anchal Mamgain, the program follows a systematic, module-wise approach covering yoga foundations, asanas, pranayama, meditation, and therapeutic yoga applications. The course runs for 8–12 weeks (customizable), with 45–55 minute sessions, three times per week, ensuring steady progress without strain.

COURSE DURATION

• 8–12 weeks (can be customized)

• Session length: 45–55 minutes

• Frequency: 3 sessions per week

COURSE OBJECTIVES

• Enhance physical flexibility, strength, and postural alignment

• Improve respiratory efficiency and pranic flow

• Develop mental calmness, emotional balance, and mindfulness

• Apply therapeutic yoga techniques for lifestyle disorders

• Cultivate body–mind awareness and self-healing capacity

MODULE-WISE COURSE CONTENT

MODULE 1: Foundation of Yoga & Body Awareness

Objectives: Understanding yogic principles and body alignment

Content:

• Concept of Yoga (Ashtanga Yoga – brief)

• Yogic lifestyle & discipline

• Body awareness & proprioception

• Importance of alignment & breath coordination

• Introduction to therapeutic yoga

Practices:

• Sukshma Vyayama (micro movements)

• Joint loosening series

• Breath awareness in sitting & supine postures

MODULE 2: Asanas for Strength, Flexibility & Alignment

Objectives: Improve mobility, balance, and posture

Standing Asanas (Alignment-focused):

• Tadasana

• Vrikshasana

• Trikonasana

• Veerabhadrasana I & II

Sitting Asanas (Flexibility & Stability):

• Vajrasana

• Paschimottanasana

• Ardha Matsyendrasana

• Baddha Konasana

Supine & Prone Asanas:

• Bhujangasana

• Shalabhasana

• Setu Bandhasana

• Pawanmuktasana

Therapeutic Focus:

• Spine health

• Joint disorders

• Muscular stiffness

MODULE 3: Pranayama for Vitality & Nervous System Balance

Objectives: Regulation of breath, prana, and mind

Preparatory Practices:

• Yogic breathing (abdominal, thoracic, clavicular)

• Breath–movement synchronization

Pranayama Techniques:

• Nadi Shodhana

• Bhramari

• Ujjayi

• Sheetali & Sheetkari

• Kapalbhati (therapeutic dosage)

Benefits:

• Improves lung capacity

• Calms nervous system

• Supports metabolic & cardiac health

MODULE 4: Meditation & Mind Relaxation Techniques

Objectives: Mental calmness, focus, emotional regulation

Practices:

• Breath-based meditation

• Body scan relaxation

• Yoga Nidra (therapeutic relaxation)

• Mantra meditation (OM / Bija mantra)

• Trataka (optional)

Outcomes:

• Reduced stress & anxiety

• Improved concentration

• Emotional balance

MODULE 5: Therapeutic Yoga Applications

Objectives: Disease prevention and management

Therapeutic Modules for:

• Stress & anxiety

• Diabetes

• Hypertension

• Insomnia

• Cervical & lumbar spondylitis

• Women’s health issues

Approach:

• Condition-specific asanas

• Gentle pranayama

• Contraindications & modifications

• Props usage (blocks, belts, bolsters)

MODULE 6: Alignment, Safety & Injury Prevention

Objectives: Safe and effective practice

Content:

• Anatomical understanding of spine & joints

• Correct alignment cues

• Common postural mistakes

• Therapeutic adjustments

• Use of props

MODULE 7: Integration & Self-Practice Design

Objectives: Independent practice and long-term wellness

Content:

• Designing a personal yoga routine

• Sequencing principles

• Lifestyle & yogic diet basics

• Self-reflection & awareness journal

Teaching Method & Class Structure

• Mode: Online live classes

• Frequency: 3 sessions per week

• Session length: 45–55 minutes

Sample session structure:

• Centering / Prayer – 5 min

• Warm-up & Sukshma Vyayama – 10 min

• Asana practice with alignment – 25 min

• Pranayama – 10 min

• Meditation / Yoga Nidra – 10 min

Why Learn from Anchal Mamgain

Anchal Mamgain offers a structured, safety-oriented, and therapeutic approach to yoga. The teaching style emphasizes alignment, breath awareness, mindfulness, and gradual progress, making the course suitable for both beginners and those seeking therapeutic benefits.

Who This Course Is For

• Individuals seeking holistic physical and mental wellness

• Beginners looking for structured yoga learning

• People managing lifestyle-related conditions

• Learners interested in therapeutic and mindful yoga

• Anyone wanting long-term, sustainable yoga practice

Benefits & Learning Outcomes

By completing this course, learners can expect:

• Improved posture, flexibility, and strength

• Better stress management and emotional stability

• Enhanced breath control and relaxation

• Safe, informed yoga practice

• Ability to design and maintain a personal yoga routine