GOALS
- Improve posture & flexibility
- Prevent neck, back & joint problems
- Build core strength & stamina
- Reduce stress, screen fatigue & lifestyle disorders
- Enhance physical + mental balance
Neck
- Neck flexion & extension
- Side bending (left/right)
- Neck rotation (clockwise & anti-clockwise)
Shoulder & Arms
- Shoulder rolls
- Arm swinging (forward & backward)
- Elbow flexion–extension
Trunk & Spine
- Trunk twisting
- Forward bending
- Backward bending
- Side bending
Lower Limbs
- Hip rotation
- Knee bending
- Ankle rotation
- Toe movements
CORE & BACK
- Pelvic tilts
- Bridging
- Cat–camel exercise
- Partial curl-ups
- Superman hold
LOWER LIMB STRENGTHENING
- Quadriceps sets
- Hamstring curls
- Straight leg raise
- Wall squats
- Calf raises
UPPER LIMB STRENGTHENING
- Shoulder abduction & flexion
- Wall push-ups
- Resistance band rowing
- Wrist strengthening
POSTURE CORRECTION
- Chin tuck exercise
- Scapular retraction
- Wall posture alignment
YOGASANAS
- Tadasana (Mountain Pose)
- Vrikshasana (Tree Pose)
- Trikonasana (Triangle Pose)
- Bhujangasana (Cobra Pose)
- Shalabhasana (Locust Pose)
- Dhanurasana (Bow Pose)
- Setu Bandhasana (Bridge Pose)
- Paschimottanasana (Seated Forward Bend)
- Ardha Matsyendrasana (Spinal Twist)
- Surya Namaskar (6–12 rounds)
PRANAYAMA
- Deep diaphragmatic breathing
- Anulom Vilom
- Bhramari
- Kapalbhati (mild–moderate)
RELAXATION
- Shavasana
- Short mindfulness meditation
RECOMMENDED DAILY STRUCTURE
- Loosening: 10–15 min
- Physiotherapy: 20–30 min
- Yoga therapy: 20–30 min
- Cool-down: 5–10 min
Kerala Yoga Academy requests support to digitise traditional training into high-quality online video programs, expanding access and preserving authentic knowledge.