Start Your Day. Transform Your Life.
A Holistic Yoga Lifestyle for Body, Mind & Soul guided directly by Dr. Padma Agarwal (B.A.M.S., C.Y., C.F.N). 30 mins daily live interactive sessions to stretch, breathe, and strengthen.
BREATHE • STRETCH • STRENGTHEN
30 MINS FOR A HEALTHIER YOUChoose Your Preferred Batch
- Weight Management
- Stamina & Strength
- Flexibility & Energy Boost
- Joint Pain Relief
- Diabetes Management
What You Get With Your Online Yoga Class
Live & Interactive Sessions
30 minutes of daily guided posture correction, gentle stretches, and calming breathwork suitable for all fitness levels.
FREE Diet & Lifestyle Guide
Receive customized dietary guidelines and seasonal lifestyle tips to amplify your energy and digestive fire (Agni).
FREE Prakriti Body Type Assessment
Discover your unique Ayurvedic constitution (Vata, Pitta, or Kapha) to tailor your daily diet and lifestyle habits.
Ashtanga Yoga: The Eight Limbs of Yoga
Described by Maharshi Patanjali in the Yoga Sutras, Ashtanga Yoga ("Ashta" = Eight, "Anga" = Limbs) is a systematic path for physical health, mental clarity, and spiritual bliss.
1. Yama (Ethical Restraints)
"How we relate to others."
Moral principles promoting social harmony, self-control, and compassion:
- Ahimsa: Non-violence in thought, word, and deed
- Satya: Truthfulness
- Asteya: Non-stealing
- Brahmacharya: Moderation and wise use of energy
- Aparigraha: Non-possessiveness and non-greed
2. Niyama (Personal Discipline)
"How we relate to ourselves."
Personal habits cultivating inner purity, contentment, and discipline:
- Shaucha: Cleanliness of body and mind
- Santosha: Contentment and gratitude
- Tapas: Self-discipline and perseverance
- Svadhyaya: Self-study and spiritual reading
- Ishvara Pranidhana: Surrender to the Divine
3. Asana (Physical Postures)
"A steady and comfortable posture."
Physical postures designed to strengthen muscles, improve flexibility, correct posture, and prepare the body for meditation. Benefits include joint health, balance, strength, and stress reduction.
4. Pranayama (Breath Control)
"Regulation of life force through breath."
Conscious breathwork techniques (Anulom Vilom, Bhramari, Ujjayi, Nadi Shodhana) to expand lung capacity, calm the nervous system, and increase vital life energy (Prana).
5. Pratyahara (Withdrawal of Senses)
"Turning the senses inward."
Directing attention inward by controlling external sensory distractions. Serves as the vital bridge between physical yoga postures and deep meditation.
6. Dharana (Concentration)
"Focused attention."
Training the mind to stay fixed on a single object, breath, sound, or candle flame (Trataka), developing memory, focus, and mental clarity.
7. Dhyana (Meditation)
"Continuous flow of awareness."
Uninterrupted meditation where awareness flows effortlessly without distraction, reducing stress and enhancing emotional stability.
8. Samadhi (State of Bliss)
"The ultimate state of Yoga."
Complete absorption and unity with universal consciousness bringing lasting peace, wisdom, and profound harmony of body, mind, and soul.
The Eight Limbs at a Glance
| Limb | Meaning | Focus |
|---|---|---|
| 1. Yama | Ethical principles | Social harmony |
| 2. Niyama | Personal discipline | Self-development |
| 3. Asana | Physical postures | Body health |
| 4. Pranayama | Breath control | Energy and mind |
| 5. Pratyahara | Sense withdrawal | Mental control |
| 6. Dharana | Concentration | Focus |
| 7. Dhyana | Meditation | Inner awareness |
| 8. Samadhi | Self-realization | Spiritual liberation |
30 Ayurvedic Dinacharya Daily Tips
Incorporate these simple daily discipline tips from Sparsh Wellness 360 to align your mind and body with nature.
30 Daily Tips & Protocol for Diabetes Management
Designed for our Batch 2 participants focusing on diabetes control, metabolic health, and insulin sensitivity.
Key Diabetes Lifestyle Tips
- 1. Walk After Meals: A 10-15 min post-meal walk reduces blood glucose spikes.
- 2. Fixed Meal Timings: Maintain regular meal times; avoid long gaps.
- 3. Half Plate Veggies: Fill half your plate with non-starchy seasonal vegetables.
- 4. Prefer Whole Grains: Choose millets, barley, oats, and whole wheat over refined flour.
- 5. Kitchen Spices: Include Cinnamon, Fenugreek (Methi), Turmeric & Cumin.
- 6. Foot Care & Sleep: Inspect feet daily, wear comfortable footwear, get 7-8 hrs sleep.
- 7. Build Muscle Strength: Muscle tissue utilizes glucose efficiently.
Recommended Yoga Practices for Diabetes
Daily Asanas:Surya Namaskar, Tadasana, Trikonasana, Ardha Kati Chakrasana, Vakrasana, Ardha Matsyendrasana, Bhujangasana, Shalabhasana, Dhanurasana, Pavanamuktasana, Setu Bandhasana, Mandukasana, Vajrasana (after meals).
Pranayama Breathwork:Anulom Vilom, Nadi Shodhana, Bhramari, Ujjayi, Deep Diaphragmatic Breathing.
Meditation:10-15 minutes daily mindfulness meditation to regulate stress hormones affecting blood sugar.
Join Sparsh Wellness 360 Online Yoga
Select your batch and fill out the simple form below to receive your Live Video Class Link.