WNHO Medical Yoga & Spiritual Wellness Program
Daily Schedule
06:00 – 07:00 AM – WNHO Medical Yoga & Spiritual Wellness Program
07:00 – 07:10 AM – Health & Nutrition Education
07:10 – 07:15 AM – Questions, Health Pledge & Closing
Digital Movement
The WNHO Yoga Movement will provide free educational content through:
Daily live yoga classes
Recorded beginner sessions
Guided meditation
Pranayama tutorials
Lifestyle education
Preventive health talks
Inspirational wellness messages
Below is a comprehensive 60-minute structured class suitable for the WNHO Medical Yoga & Spiritual Wellness Program. It is designed for beginners to intermediate participants and integrates Prayer, Meditation, Pranayama, Swar Vigyan, Therapeutic Yoga, Positive Affirmations, and Laughter Therapy.
WNHO Medical Yoga & Spiritual Wellness Program
Complete 60-Minute Class Structure
Volunteer Program
WNHO welcomes:
Yoga Teachers
Medical Doctors
Physiotherapists
Nurses
Psychologists
Students
Social Workers
Corporate Volunteers
Community Leaders
Volunteer responsibilities include:
Organizing local classes
Promoting preventive healthcare
Assisting participants
Supporting community events
Encouraging healthy lifestyle habits
By Prof. Dr. Raamesh Maaheshwari
Director, WNHO Health Care , Pune
Theme of the Day
'Healthy Body • Calm Mind • Positive Energy • Spiritual Awakening'
OBJECTIVES
At the end of every session participant should experience
Better breathing
Relaxed nervous system
Improved flexibility
Better circulation
Positive emotional balance
Increased concentration
Spiritual awareness
Happiness and inner peace
CLASS RULES
Practice on empty stomach (3 hours after meals)
Wear comfortable clothes
Breathe through nose unless instructed
Never force any posture
Practice according to your capacity
Stop immediately if severe pain occurs
Keep smiling throughout the class
COMPLETE 60 MINUTES SCHEDULE
0:00 – 2:00 Minutes
Opening Prayer (2 Minutes)
Sit comfortably in Sukasana.
Hands in Namaste Mudra.
Eyes Closed.
Take three deep breaths.
Universal Prayer
Om Sahana Vavatu
Sahana Bhunaktu
Saha Veeryam Karavavahai
Tejasvi Navadhitamastu
Ma Vidvishavahai
Om Shanti Shanti Shanti
2:00 – 5:00 Minutes
Centring Meditation (3 Minutes)
Close eyes
Observe natural breathing
Relax face
Relax shoulders
Relax chest
Relax abdomen
Observe inhalation
Observe exhalation
Teacher repeats
'I am peaceful.'
'I am healthy.'
'I am grateful.'
'I am connected with Divine Energy.'
5:00 – 12:00 Minutes
Medical Pranayama (7 Minutes)
Deep Yogic Breathing
2 Minutes
10 slow breaths
Abdominal Breathing
1 Minute
Hands over abdomen
Observe expansion
Chest Breathing
1 Minute
Expand ribs
Clavicular Breathing
1 Minute
Lift upper chest gently
Anuloma Vilom
2 Minutes
Slow breathing
No force
12:00 – 16:00 Minutes
Swar Vigyan (4 Minutes)
Observe active nostril.
Explain
Left Nostril = Chandra Swar
Right Nostril = Surya Swar
Practice
5 rounds alternate awareness
Balance both nostrils.
Observe changes.
16:00 – 17:00 Minutes
Neck Relaxation (1 Minute)
Forward
Backward
Right
Left
Rotation
17:00 – 18:00 Minutes
Shoulder Exercise (1 Minute)
Forward rotation
Backward rotation
18:00 – 19:00 Minutes
Wrist & Finger Exercise (1 Minute)
Open
Close
Rotation
19:00 – 20:00 Minutes
Ankle Rotation (1 Minute)
Clockwise
Anti-clockwise
SITTING ASANAS
20:00 – 28:00 Minutes (8 Minutes)
Sukasana
Relaxation
Vajrasana
Digestive health
Butterfly (Baddha Konasana)
20 repetitions
Half Butterfly
10 each side
Ardha Matsyendrasana
Right
Left
Vakrasana
Gentle spinal twist
Gomukhasana Arms
Shoulder mobility
Seated Forward Bend (Paschimottanasana)
Gentle stretch
20 seconds
LYING ON BACK (SUPINE)
28:00 – 39:00 Minutes (11 Minutes)
Shithilasana
Relax
Pawanmuktasana
Single leg
Both legs
Setu Bandhasana
Bridge Pose
Uttanpadasana
Single leg raise
Double leg raise
Cycling Exercise
20 rounds
Scissor Movement
15 repetitions
Naukasana (Modified)
10 seconds
Supine Twist
Right
Left
Deep Relaxation
30 seconds
LYING ON ABDOMEN (PRONE)
39:00 – 46:00 Minutes (7 Minutes)
Makarasana
Relax
Bhujangasana
3 repetitions
Ardha Shalabhasana
Right
Left
Full Shalabhasana
If comfortable
Dhanurasana
20 seconds
Child Pose
Relax
STANDING YOGA
46:00 – 54:00 Minutes (8 Minutes)
Tadasana
Stretch
Palm Tree Pose
Balance
Side Bending
Right
Left
Trikonasana
Both sides
Gentle Twisting
Standing
Heel Raise
20 repetitions
Spot Walking
30 seconds
Gentle Marching
30 seconds
Deep Breathing
30 seconds
SHAVASANA
54:00 – 57:00 Minutes (3 Minutes)
Lie comfortably.
Legs apart.
Hands relaxed.
Teacher guides
Relax toes.
Relax ankles.
Relax knees.
Relax thighs.
Relax abdomen.
Relax chest.
Relax shoulders.
Relax face.
Relax eyes.
Relax brain.
Observe natural breathing.
Feel healing energy flowing throughout the body.
DAILY AFFIRMATIONS
57:00 – 58:30 Minutes
Repeat three times
I am healthy.
I am energetic.
I am peaceful.
I am confident.
Every cell of my body is becoming healthy.
I forgive everyone.
I accept myself completely.
Today is a wonderful day.
I spread happiness wherever I go.
Divine energy protects me always.
CLOSING PRAYER
58:30 – 59:30 Minutes
Lokah Samastah Sukhino Bhavantu
Sarve Bhavantu Sukhinah
Sarve Santu Niramayah
Om Shanti Shanti Shanti
LAUGHTER THERAPY
59:30 – 60:00 Minutes
Three deep breaths.
Clap rhythmically.
Smile.
Laugh gently.
Laugh loudly.
Stretch arms upward.
Say together
'I Am Healthy!'
'I Am Happy!'
'I Am Blessed!'
'Thank You Universe!'
Namaste.
CLASS BENEFITS
Reduces Stress
Improves Lung Capacity
Enhances Immunity
Controls Blood Pressure
Improves Diabetes Management
Reduces Anxiety
Improves Digestion
Better Sleep
Healthy Spine
Positive Mind
Emotional Stability
Spiritual Growth
Increased Energy
Greater Happiness
Preventive Healthcare
WNHO CLASS MOTTO
'Prevention is Better than Cure.'
'Healthy Body • Healthy Mind • Healthy Soul.'
'Yoga • Meditation • Breath • Spirituality • Lifestyle Medicine.'
Powered by WNHO Medical Yoga & Spiritual Wellness Program
:::
'Healthy Body • Healthy Mind • Healthy Society'
An Initiative of WNHO Health Care.
WNHO Group of Institutes
WNHO ABSOLUTE FREE YOGA MOVEMENT
Vision
To make scientific, preventive, therapeutic, and spiritual yoga freely accessible to every individual, regardless of age, gender, religion, social status, or economic background, thereby creating healthier families and healthier communities.
Mission
The WNHO Absolute Free Yoga Movement aims to:
Promote preventive healthcare through daily yoga.
Reduce lifestyle diseases through natural methods.
Improve physical, mental, emotional, and spiritual well-being.
Encourage healthy habits from childhood to old age.
Build a nationwide and global volunteer network dedicated to wellness.
Provide free yoga education and awareness to the public.
Motto
'Yoga for Every Home, Health for Every Heart.'
'Prevention Before Medication.'
'Together We Build a Healthier World.'
Core Principles
Yoga for Everyone
No Membership Fee
No Registration Charges
No Discrimination
Scientific & Evidence-Informed Practice
Respect for All Faiths and Cultures
Community Service Through Health Education
Daily Program Structure (60 Minutes)
Opening Prayer – 2 minutes
Mindfulness Meditation – 3 minutes
Pranayama – 7 minutes
Swar Vigyan (Breath Awareness) – 4 minutes
Joint Mobility Exercises – 4 minutes
Sitting Asanas – 8 minutes
Supine (Back) Asanas – 11 minutes
Prone (Abdomen) Asanas – 7 minutes
Standing Asanas – 8 minutes
Shavasana (Deep Relaxation) – 3 minutes
Positive Affirmations – 1.5 minutes
Closing Prayer – 1 minute
Laughter Therapy – 30 seconds
Weekly Themes
Monday: Spine & Posture
Tuesday: Diabetes & Weight Management
Wednesday: Heart Health & Blood Pressure
Thursday: Mental Wellness & Stress Management
Friday: Women's Health & Hormonal Balance
Saturday: Senior Citizen Mobility & Joint Care
Sunday: Family Yoga, Meditation & Spiritual Wellness
Special Health Programs
Diabetes Wellness Yoga
Hypertension Management Yoga
Asthma Breathing Program
Obesity Management Yoga
Back Pain Relief Sessions
Cervical & Lumbar Spine Care
Women's Wellness Yoga
Senior Citizen Yoga
Children's Yoga & Concentration Training
Office & Corporate Yoga
Prenatal and Postnatal Yoga (under qualified supervision)
Cancer Rehabilitation Support Yoga (with medical guidance)
Spiritual Wellness
Participants are encouraged to practice:
Gratitude
Compassion
Forgiveness
Mindfulness
Positive Thinking
Self-Discipline
Service to Humanity
Community Activities
Free Yoga in Public Parks
School & College Wellness Camps
Corporate Wellness Sessions
Senior Citizen Programs
Women's Health Awareness Camps
Family Yoga Days
International Day of Yoga Celebrations
Health Walks and Breathing Sessions
Digital Movement
The WNHO Yoga Movement will provide free educational content through:
Daily live yoga classes
Recorded beginner sessions
Guided meditation
Pranayama tutorials
Lifestyle education
Preventive health talks
Inspirational wellness messages
Volunteer Program
WNHO welcomes:
Yoga Teachers
Medical Doctors
Physiotherapists
Nurses
Psychologists
Students
Social Workers
Corporate Volunteers
Community Leaders
Volunteer responsibilities include:
Organizing local classes
Promoting preventive healthcare
Assisting participants
Supporting community events
Encouraging healthy lifestyle habits
Code of Conduct
Every participant and volunteer should:
Respect everyone.
Practice safely.
Maintain cleanliness.
Encourage beginners.
Avoid discrimination.
Promote kindness and positivity.
Refrain from giving medical advice beyond their qualifications.
Health & Safety
Practice according to individual ability.
Those with chronic illness, recent surgery, pregnancy, or serious medical conditions should seek advice from their healthcare provider before participating.
Stop any exercise that causes severe pain, dizziness, chest pain, or difficulty breathing and seek appropriate medical attention.
Positive Daily Affirmations
'I am healthy.'
'I am peaceful.'
'I am energetic.'
'I choose healthy habits.'
'My mind is calm.'
'My body is becoming stronger every day.'
'I spread happiness and kindness.'
'I live with gratitude.'
Closing Prayer
Sarve Bhavantu Sukhinah
Sarve Santu Niramayah
Sarve Bhadrani Pashyantu
Ma Kashchid Duhkha Bhag Bhavet
Om Shanti Shanti Shanti
WNHO Community Pledge
'I pledge to care for my body, calm my mind, and uplift my spirit through regular yoga, meditation, healthy living, and compassionate service. I will encourage my family, friends, and community to embrace preventive healthcare and work together to build a healthier, happier, and more peaceful world.'
Long-Term Goals
Reach 1 million participants.
Establish free community yoga centers.
Train volunteer wellness ambassadors.
Organize annual preventive health festivals.
Partner with schools, colleges, workplaces, and community organizations.
Promote a culture of lifelong health and well-being.
WNHO Vision Statement
'To create a healthier world through free yoga, preventive healthcare, scientific wellness education, and compassionate community service—empowering every individual to lead a balanced, healthy, and meaningful life.'
Together We Move. Together We Heal. Together We Thrive.
WNHO Absolute Free Yoga Movement
Health for All • Yoga for All • Happiness for All
:::
This framework can serve as the foundation for a long-term public health movement while emphasizing that yoga complements, but does not replace, appropriate medical care when needed
Foundation Statement of the WNHO Absolute Free Yoga Movement
The WNHO Absolute Free Yoga Movement is a long-term public health initiative dedicated to promoting physical, mental, emotional, and spiritual well-being through the practice of yoga, meditation, pranayama, healthy lifestyle education, and preventive healthcare awareness.
Our vision is to build healthier individuals, stronger families, and healthier communities by making quality yoga education freely accessible to everyone, regardless of age, gender, religion, nationality, or economic background. Through daily practice, scientific education, community participation, and compassionate service, we aspire to inspire millions of people to adopt healthier lifestyles and prevent lifestyle-related diseases.
The movement encourages regular practice of yoga as a means to improve flexibility, strength, balance, breathing capacity, stress management, mental clarity, emotional resilience, and overall quality of life. It also promotes values such as discipline, gratitude, compassion, mindfulness, and social responsibility.
The WNHO Absolute Free Yoga Movement is founded on the principle that prevention is better than cure. By encouraging healthy habits from an early age and supporting wellness throughout life, we seek to reduce the burden of preventable illnesses and contribute to healthier societies.
At the same time, WNHO recognizes the importance of modern medical science and evidence-based healthcare. Yoga is intended to complement appropriate medical care—not replace medical diagnosis, treatment, or emergency care. Individuals with medical conditions, injuries, pregnancy, or other health concerns are encouraged to seek advice from qualified healthcare professionals and practice yoga under appropriate guidance.
Through free community classes, educational programs, volunteer participation, digital learning, wellness campaigns, and collaborative partnerships, the WNHO Absolute Free Yoga Movement strives to create a global culture of health, harmony, and happiness.
Together, let us work toward a future where every individual has the opportunity to live with better health, inner peace, positive energy, and compassionate service to humanity.
WNHO Motto
'Health for All • Yoga for All • Happiness for All.'
'Healthy Body • Healthy Mind • Healthy Soul.'
'Together We Move. Together We Heal. Together We Thrive.'
Every Day 10 minutes on Health & Nutrition Relationship with different issues....
WNHO Daily 10-Minute Health & Nutrition Education Program
'One Health Topic Every Day – One Healthy Habit for Life'
An Initiative of the WNHO Absolute Free Yoga Movement
Purpose
The WNHO Daily Health & Nutrition Session is a 10-minute educational program conducted after every yoga class. Its objective is to improve public awareness about healthy nutrition, disease prevention, lifestyle management, and overall wellness through simple, practical, and evidence-informed guidance.
This program encourages participants to adopt healthier daily habits that support physical, mental, and emotional well-being. The information provided is educational and is intended to complement, not replace, personalized advice from qualified healthcare professionals.
Weekly Health Topics
Monday – Healthy Nutrition Fundamentals
Balanced diet
Portion control
Healthy plate concept
Proteins, carbohydrates, healthy fats
Fiber-rich foods
Importance of hydration
Tuesday – Diabetes Prevention & Nutrition
Understanding blood sugar
Low glycemic food choices
Meal timing
Weight management
Physical activity
Foot care basics
Wednesday – Heart Health & Blood Pressure
Reducing excess salt
Heart-friendly eating patterns
Healthy cooking methods
Physical activity
Stress reduction
Tobacco avoidance
Thursday – Digestive Health
Gut-friendly foods
Importance of dietary fiber
Water intake
Constipation prevention
Healthy eating habits
Mindful eating
Friday – Women's Health & Nutrition
Iron-rich foods
Calcium and Vitamin D
Menstrual wellness
Bone health
Healthy aging
Menopause awareness
Saturday – Mental Wellness
Stress management
Sleep hygiene
Mindful breathing
Nutrition and mood
Screen-time balance
Positive thinking
Sunday – Preventive Health & Healthy Lifestyle
Regular health check-ups
Vaccination awareness
Personal hygiene
Healthy family habits
Community wellness
Building lifelong healthy routines
Monthly Special Topics
Obesity Prevention
Healthy Weight Management
Liver Health
Kidney Health
Lung Health
Thyroid Health
Healthy Skin
Eye Care
Brain Health
Healthy Aging
Bone & Joint Health
Healthy Immunity
Healthy Sleep
Workplace Ergonomics
Oral & Dental Health
Healthy Children & Adolescents
Men's Health
Women's Preventive Health
Senior Citizen Wellness
Healthy Eating While Traveling
Structure of Every 10-Minute Session
Minute 1: Introduction to the day's topic
Minutes 2–4: Basic understanding of the condition or wellness topic
Minutes 5–7: Nutrition and lifestyle recommendations
Minutes 8–9: Practical daily habits participants can start immediately
Minute 10: Health Tip of the Day, Daily Challenge, and Positive Affirmation
Daily Health Tip
Each participant is encouraged to adopt one new healthy habit every day.
Examples include:
Drink enough water throughout the day.
Include vegetables and fruits in your meals.
Walk for at least 30 minutes.
Sleep 7–9 hours each night.
Limit sugary drinks and highly processed foods.
Practice gratitude and stress management.
Daily Health Pledge
'I will care for my body through healthy food, regular physical activity, adequate rest, and positive thinking. I will make informed health choices, encourage my family to live a healthy lifestyle, and contribute to building a healthier community.'
WNHO Health Education Motto
'Learn Every Day. Practice Every Day. Live Healthy Every Day.'
'Healthy Food • Healthy Lifestyle • Healthy Future.'
'Health Education is the First Step Towards Disease Prevention.'
This daily education segment can become a signature feature of the WNHO Absolute Free Yoga Movement, helping participants build sustainable healthy habits alongside their yoga practice.
Ad
Invitation to Volunteer conducting above topics please contact Director WNHO Groups Founder Prof.Dr.Raamesh Maaheshwari & Admin Team ......
Here's a professional invitation that you can use on your website, social media, brochures, WhatsApp, or as a public announcement.
🌿 WNHO ABSOLUTE FREE YOGA MOVEMENT 🌿
Invitation to Volunteer
'Serve Humanity Through Health, Yoga & Wellness'
The WNHO Health Care Pvt. Ltd. and the WNHO Group of Institutes warmly invite dedicated individuals to join the WNHO Absolute Free Yoga Movement as volunteer faculty members, health educators, yoga instructors, meditation trainers, and wellness ambassadors.
We are building a nationwide and global movement to promote Preventive Healthcare, Medical Yoga, Meditation, Nutrition Education, Healthy Lifestyle Practices, and Community Wellness through completely free public health education programs.
We Welcome Volunteers From
Certified Yoga Teachers
Medical Doctors
Physiotherapists
Nurses
Dietitians & Nutrition Professionals
Psychologists & Counsellors
Meditation & Mindfulness Trainers
Ayurveda, Naturopathy and Integrative Health Professionals
Fitness & Wellness Experts
Social Workers
College & University Faculty
Retired Professionals
Students interested in community health
Individuals passionate about serving society
Volunteer Opportunities
Conduct Daily Yoga Sessions
Teach Meditation & Pranayama
Deliver 10-Minute Health & Nutrition Talks
Organize Community Health Awareness Programs
Lead Women's, Children's and Senior Citizen Wellness Programs
Conduct School, College and Corporate Wellness Sessions
Support Online Health Education and Digital Wellness Campaigns
Participate in Health Camps and Public Awareness Initiatives
Our Mission
Together, we aim to educate communities, encourage healthy lifestyles, support disease prevention, and improve overall well-being through scientific, ethical, and compassionate health education.
Join Our Movement
If you are passionate about community service and would like to volunteer your knowledge and experience, we would be delighted to welcome you to the WNHO family.
For volunteering opportunities, collaboration, and program participation, please contact:
Prof. Dr. Ramesh Maheshwari
Founder & Director
WNHO Group of Institutes
WNHO Health Care , Pune
WNHO Administration Team
We welcome volunteers from India and around the world who share our vision of making health education accessible to everyone.
Our Vision
'Health for All • Yoga for All • Happiness for All.'
Our Mission
'Together We Move. Together We Heal. Together We Thrive.'
WNHO Motto
'Prevention is Better than Cure.'
'Serving Humanity Through Health, Education, Yoga and Compassion.'
Become a WNHO Volunteer Today and Help Build a Healthier Tomorrow!
Daily Schedule
06:00 – 07:00 AM – WNHO Medical Yoga & Spiritual Wellness Program
07:00 – 07:10 AM – Health & Nutrition Education
07:10 – 07:15 AM – Questions, Health Pledge & Closing
Digital Movement
The WNHO Yoga Movement will provide free educational content through:
Daily live yoga classes
Recorded beginner sessions
Guided meditation
Pranayama tutorials
Lifestyle education
Preventive health talks
Inspirational wellness messages
Below is a comprehensive 60-minute structured class suitable for the WNHO Medical Yoga & Spiritual Wellness Program. It is designed for beginners to intermediate participants and integrates Prayer, Meditation, Pranayama, Swar Vigyan, Therapeutic Yoga, Positive Affirmations, and Laughter Therapy.
WNHO Medical Yoga & Spiritual Wellness Program
Complete 60-Minute Class Structure
Volunteer Program
WNHO welcomes:
Yoga Teachers
Medical Doctors
Physiotherapists
Nurses
Psychologists
Students
Social Workers
Corporate Volunteers
Community Leaders
Volunteer responsibilities include:
Organizing local classes
Promoting preventive healthcare
Assisting participants
Supporting community events
Encouraging healthy lifestyle habits
By Prof. Dr. Raamesh Maaheshwari
Director, WNHO Health Care , Pune
Theme of the Day
'Healthy Body • Calm Mind • Positive Energy • Spiritual Awakening'
OBJECTIVES
At the end of every session participant should experience
Better breathing
Relaxed nervous system
Improved flexibility
Better circulation
Positive emotional balance
Increased concentration
Spiritual awareness
Happiness and inner peace
CLASS RULES
Practice on empty stomach (3 hours after meals)
Wear comfortable clothes
Breathe through nose unless instructed
Never force any posture
Practice according to your capacity
Stop immediately if severe pain occurs
Keep smiling throughout the class
COMPLETE 60 MINUTES SCHEDULE
0:00 – 2:00 Minutes
Opening Prayer (2 Minutes)
Sit comfortably in Sukasana.
Hands in Namaste Mudra.
Eyes Closed.
Take three deep breaths.
Universal Prayer
Om Sahana Vavatu
Sahana Bhunaktu
Saha Veeryam Karavavahai
Tejasvi Navadhitamastu
Ma Vidvishavahai
Om Shanti Shanti Shanti
2:00 – 5:00 Minutes
Centring Meditation (3 Minutes)
Close eyes
Observe natural breathing
Relax face
Relax shoulders
Relax chest
Relax abdomen
Observe inhalation
Observe exhalation
Teacher repeats
'I am peaceful.'
'I am healthy.'
'I am grateful.'
'I am connected with Divine Energy.'
5:00 – 12:00 Minutes
Medical Pranayama (7 Minutes)
Deep Yogic Breathing
2 Minutes
10 slow breaths
Abdominal Breathing
1 Minute
Hands over abdomen
Observe expansion
Chest Breathing
1 Minute
Expand ribs
Clavicular Breathing
1 Minute
Lift upper chest gently
Anuloma Vilom
2 Minutes
Slow breathing
No force
12:00 – 16:00 Minutes
Swar Vigyan (4 Minutes)
Observe active nostril.
Explain
Left Nostril = Chandra Swar
Right Nostril = Surya Swar
Practice
5 rounds alternate awareness
Balance both nostrils.
Observe changes.
16:00 – 17:00 Minutes
Neck Relaxation (1 Minute)
Forward
Backward
Right
Left
Rotation
17:00 – 18:00 Minutes
Shoulder Exercise (1 Minute)
Forward rotation
Backward rotation
18:00 – 19:00 Minutes
Wrist & Finger Exercise (1 Minute)
Open
Close
Rotation
19:00 – 20:00 Minutes
Ankle Rotation (1 Minute)
Clockwise
Anti-clockwise
SITTING ASANAS
20:00 – 28:00 Minutes (8 Minutes)
Sukasana
Relaxation
Vajrasana
Digestive health
Butterfly (Baddha Konasana)
20 repetitions
Half Butterfly
10 each side
Ardha Matsyendrasana
Right
Left
Vakrasana
Gentle spinal twist
Gomukhasana Arms
Shoulder mobility
Seated Forward Bend (Paschimottanasana)
Gentle stretch
20 seconds
LYING ON BACK (SUPINE)
28:00 – 39:00 Minutes (11 Minutes)
Shithilasana
Relax
Pawanmuktasana
Single leg
Both legs
Setu Bandhasana
Bridge Pose
Uttanpadasana
Single leg raise
Double leg raise
Cycling Exercise
20 rounds
Scissor Movement
15 repetitions
Naukasana (Modified)
10 seconds
Supine Twist
Right
Left
Deep Relaxation
30 seconds
LYING ON ABDOMEN (PRONE)
39:00 – 46:00 Minutes (7 Minutes)
Makarasana
Relax
Bhujangasana
3 repetitions
Ardha Shalabhasana
Right
Left
Full Shalabhasana
If comfortable
Dhanurasana
20 seconds
Child Pose
Relax
STANDING YOGA
46:00 – 54:00 Minutes (8 Minutes)
Tadasana
Stretch
Palm Tree Pose
Balance
Side Bending
Right
Left
Trikonasana
Both sides
Gentle Twisting
Standing
Heel Raise
20 repetitions
Spot Walking
30 seconds
Gentle Marching
30 seconds
Deep Breathing
30 seconds
SHAVASANA
54:00 – 57:00 Minutes (3 Minutes)
Lie comfortably.
Legs apart.
Hands relaxed.
Teacher guides
Relax toes.
Relax ankles.
Relax knees.
Relax thighs.
Relax abdomen.
Relax chest.
Relax shoulders.
Relax face.
Relax eyes.
Relax brain.
Observe natural breathing.
Feel healing energy flowing throughout the body.
DAILY AFFIRMATIONS
57:00 – 58:30 Minutes
Repeat three times
I am healthy.
I am energetic.
I am peaceful.
I am confident.
Every cell of my body is becoming healthy.
I forgive everyone.
I accept myself completely.
Today is a wonderful day.
I spread happiness wherever I go.
Divine energy protects me always.
CLOSING PRAYER
58:30 – 59:30 Minutes
Lokah Samastah Sukhino Bhavantu
Sarve Bhavantu Sukhinah
Sarve Santu Niramayah
Om Shanti Shanti Shanti
LAUGHTER THERAPY
59:30 – 60:00 Minutes
Three deep breaths.
Clap rhythmically.
Smile.
Laugh gently.
Laugh loudly.
Stretch arms upward.
Say together
'I Am Healthy!'
'I Am Happy!'
'I Am Blessed!'
'Thank You Universe!'
Namaste.
CLASS BENEFITS
Reduces Stress
Improves Lung Capacity
Enhances Immunity
Controls Blood Pressure
Improves Diabetes Management
Reduces Anxiety
Improves Digestion
Better Sleep
Healthy Spine
Positive Mind
Emotional Stability
Spiritual Growth
Increased Energy
Greater Happiness
Preventive Healthcare
WNHO CLASS MOTTO
'Prevention is Better than Cure.'
'Healthy Body • Healthy Mind • Healthy Soul.'
'Yoga • Meditation • Breath • Spirituality • Lifestyle Medicine.'
Powered by WNHO Medical Yoga & Spiritual Wellness Program
:::
'Healthy Body • Healthy Mind • Healthy Society'
An Initiative of WNHO Health Care.
WNHO Group of Institutes
WNHO ABSOLUTE FREE YOGA MOVEMENT
Vision
To make scientific, preventive, therapeutic, and spiritual yoga freely accessible to every individual, regardless of age, gender, religion, social status, or economic background, thereby creating healthier families and healthier communities.
Mission
The WNHO Absolute Free Yoga Movement aims to:
Promote preventive healthcare through daily yoga.
Reduce lifestyle diseases through natural methods.
Improve physical, mental, emotional, and spiritual well-being.
Encourage healthy habits from childhood to old age.
Build a nationwide and global volunteer network dedicated to wellness.
Provide free yoga education and awareness to the public.
Motto
'Yoga for Every Home, Health for Every Heart.'
'Prevention Before Medication.'
'Together We Build a Healthier World.'
Core Principles
Yoga for Everyone
No Membership Fee
No Registration Charges
No Discrimination
Scientific & Evidence-Informed Practice
Respect for All Faiths and Cultures
Community Service Through Health Education
Daily Program Structure (60 Minutes)
Opening Prayer – 2 minutes
Mindfulness Meditation – 3 minutes
Pranayama – 7 minutes
Swar Vigyan (Breath Awareness) – 4 minutes
Joint Mobility Exercises – 4 minutes
Sitting Asanas – 8 minutes
Supine (Back) Asanas – 11 minutes
Prone (Abdomen) Asanas – 7 minutes
Standing Asanas – 8 minutes
Shavasana (Deep Relaxation) – 3 minutes
Positive Affirmations – 1.5 minutes
Closing Prayer – 1 minute
Laughter Therapy – 30 seconds
Weekly Themes
Monday: Spine & Posture
Tuesday: Diabetes & Weight Management
Wednesday: Heart Health & Blood Pressure
Thursday: Mental Wellness & Stress Management
Friday: Women's Health & Hormonal Balance
Saturday: Senior Citizen Mobility & Joint Care
Sunday: Family Yoga, Meditation & Spiritual Wellness
Special Health Programs
Diabetes Wellness Yoga
Hypertension Management Yoga
Asthma Breathing Program
Obesity Management Yoga
Back Pain Relief Sessions
Cervical & Lumbar Spine Care
Women's Wellness Yoga
Senior Citizen Yoga
Children's Yoga & Concentration Training
Office & Corporate Yoga
Prenatal and Postnatal Yoga (under qualified supervision)
Cancer Rehabilitation Support Yoga (with medical guidance)
Spiritual Wellness
Participants are encouraged to practice:
Gratitude
Compassion
Forgiveness
Mindfulness
Positive Thinking
Self-Discipline
Service to Humanity
Community Activities
Free Yoga in Public Parks
School & College Wellness Camps
Corporate Wellness Sessions
Senior Citizen Programs
Women's Health Awareness Camps
Family Yoga Days
International Day of Yoga Celebrations
Health Walks and Breathing Sessions
Digital Movement
The WNHO Yoga Movement will provide free educational content through:
Daily live yoga classes
Recorded beginner sessions
Guided meditation
Pranayama tutorials
Lifestyle education
Preventive health talks
Inspirational wellness messages
Volunteer Program
WNHO welcomes:
Yoga Teachers
Medical Doctors
Physiotherapists
Nurses
Psychologists
Students
Social Workers
Corporate Volunteers
Community Leaders
Volunteer responsibilities include:
Organizing local classes
Promoting preventive healthcare
Assisting participants
Supporting community events
Encouraging healthy lifestyle habits
Code of Conduct
Every participant and volunteer should:
Respect everyone.
Practice safely.
Maintain cleanliness.
Encourage beginners.
Avoid discrimination.
Promote kindness and positivity.
Refrain from giving medical advice beyond their qualifications.
Health & Safety
Practice according to individual ability.
Those with chronic illness, recent surgery, pregnancy, or serious medical conditions should seek advice from their healthcare provider before participating.
Stop any exercise that causes severe pain, dizziness, chest pain, or difficulty breathing and seek appropriate medical attention.
Positive Daily Affirmations
'I am healthy.'
'I am peaceful.'
'I am energetic.'
'I choose healthy habits.'
'My mind is calm.'
'My body is becoming stronger every day.'
'I spread happiness and kindness.'
'I live with gratitude.'
Closing Prayer
Sarve Bhavantu Sukhinah
Sarve Santu Niramayah
Sarve Bhadrani Pashyantu
Ma Kashchid Duhkha Bhag Bhavet
Om Shanti Shanti Shanti
WNHO Community Pledge
'I pledge to care for my body, calm my mind, and uplift my spirit through regular yoga, meditation, healthy living, and compassionate service. I will encourage my family, friends, and community to embrace preventive healthcare and work together to build a healthier, happier, and more peaceful world.'
Long-Term Goals
Reach 1 million participants.
Establish free community yoga centers.
Train volunteer wellness ambassadors.
Organize annual preventive health festivals.
Partner with schools, colleges, workplaces, and community organizations.
Promote a culture of lifelong health and well-being.
WNHO Vision Statement
'To create a healthier world through free yoga, preventive healthcare, scientific wellness education, and compassionate community service—empowering every individual to lead a balanced, healthy, and meaningful life.'
Together We Move. Together We Heal. Together We Thrive.
WNHO Absolute Free Yoga Movement
Health for All • Yoga for All • Happiness for All
:::
This framework can serve as the foundation for a long-term public health movement while emphasizing that yoga complements, but does not replace, appropriate medical care when needed
Foundation Statement of the WNHO Absolute Free Yoga Movement
The WNHO Absolute Free Yoga Movement is a long-term public health initiative dedicated to promoting physical, mental, emotional, and spiritual well-being through the practice of yoga, meditation, pranayama, healthy lifestyle education, and preventive healthcare awareness.
Our vision is to build healthier individuals, stronger families, and healthier communities by making quality yoga education freely accessible to everyone, regardless of age, gender, religion, nationality, or economic background. Through daily practice, scientific education, community participation, and compassionate service, we aspire to inspire millions of people to adopt healthier lifestyles and prevent lifestyle-related diseases.
The movement encourages regular practice of yoga as a means to improve flexibility, strength, balance, breathing capacity, stress management, mental clarity, emotional resilience, and overall quality of life. It also promotes values such as discipline, gratitude, compassion, mindfulness, and social responsibility.
The WNHO Absolute Free Yoga Movement is founded on the principle that prevention is better than cure. By encouraging healthy habits from an early age and supporting wellness throughout life, we seek to reduce the burden of preventable illnesses and contribute to healthier societies.
At the same time, WNHO recognizes the importance of modern medical science and evidence-based healthcare. Yoga is intended to complement appropriate medical care—not replace medical diagnosis, treatment, or emergency care. Individuals with medical conditions, injuries, pregnancy, or other health concerns are encouraged to seek advice from qualified healthcare professionals and practice yoga under appropriate guidance.
Through free community classes, educational programs, volunteer participation, digital learning, wellness campaigns, and collaborative partnerships, the WNHO Absolute Free Yoga Movement strives to create a global culture of health, harmony, and happiness.
Together, let us work toward a future where every individual has the opportunity to live with better health, inner peace, positive energy, and compassionate service to humanity.
WNHO Motto
'Health for All • Yoga for All • Happiness for All.'
'Healthy Body • Healthy Mind • Healthy Soul.'
'Together We Move. Together We Heal. Together We Thrive.'
Every Day 10 minutes on Health & Nutrition Relationship with different issues....
WNHO Daily 10-Minute Health & Nutrition Education Program
'One Health Topic Every Day – One Healthy Habit for Life'
An Initiative of the WNHO Absolute Free Yoga Movement
Purpose
The WNHO Daily Health & Nutrition Session is a 10-minute educational program conducted after every yoga class. Its objective is to improve public awareness about healthy nutrition, disease prevention, lifestyle management, and overall wellness through simple, practical, and evidence-informed guidance.
This program encourages participants to adopt healthier daily habits that support physical, mental, and emotional well-being. The information provided is educational and is intended to complement, not replace, personalized advice from qualified healthcare professionals.
Weekly Health Topics
Monday – Healthy Nutrition Fundamentals
Balanced diet
Portion control
Healthy plate concept
Proteins, carbohydrates, healthy fats
Fiber-rich foods
Importance of hydration
Tuesday – Diabetes Prevention & Nutrition
Understanding blood sugar
Low glycemic food choices
Meal timing
Weight management
Physical activity
Foot care basics
Wednesday – Heart Health & Blood Pressure
Reducing excess salt
Heart-friendly eating patterns
Healthy cooking methods
Physical activity
Stress reduction
Tobacco avoidance
Thursday – Digestive Health
Gut-friendly foods
Importance of dietary fiber
Water intake
Constipation prevention
Healthy eating habits
Mindful eating
Friday – Women's Health & Nutrition
Iron-rich foods
Calcium and Vitamin D
Menstrual wellness
Bone health
Healthy aging
Menopause awareness
Saturday – Mental Wellness
Stress management
Sleep hygiene
Mindful breathing
Nutrition and mood
Screen-time balance
Positive thinking
Sunday – Preventive Health & Healthy Lifestyle
Regular health check-ups
Vaccination awareness
Personal hygiene
Healthy family habits
Community wellness
Building lifelong healthy routines
Monthly Special Topics
Obesity Prevention
Healthy Weight Management
Liver Health
Kidney Health
Lung Health
Thyroid Health
Healthy Skin
Eye Care
Brain Health
Healthy Aging
Bone & Joint Health
Healthy Immunity
Healthy Sleep
Workplace Ergonomics
Oral & Dental Health
Healthy Children & Adolescents
Men's Health
Women's Preventive Health
Senior Citizen Wellness
Healthy Eating While Traveling
Structure of Every 10-Minute Session
Minute 1: Introduction to the day's topic
Minutes 2–4: Basic understanding of the condition or wellness topic
Minutes 5–7: Nutrition and lifestyle recommendations
Minutes 8–9: Practical daily habits participants can start immediately
Minute 10: Health Tip of the Day, Daily Challenge, and Positive Affirmation
Daily Health Tip
Each participant is encouraged to adopt one new healthy habit every day.
Examples include:
Drink enough water throughout the day.
Include vegetables and fruits in your meals.
Walk for at least 30 minutes.
Sleep 7–9 hours each night.
Limit sugary drinks and highly processed foods.
Practice gratitude and stress management.
Daily Health Pledge
'I will care for my body through healthy food, regular physical activity, adequate rest, and positive thinking. I will make informed health choices, encourage my family to live a healthy lifestyle, and contribute to building a healthier community.'
WNHO Health Education Motto
'Learn Every Day. Practice Every Day. Live Healthy Every Day.'
'Healthy Food • Healthy Lifestyle • Healthy Future.'
'Health Education is the First Step Towards Disease Prevention.'
This daily education segment can become a signature feature of the WNHO Absolute Free Yoga Movement, helping participants build sustainable healthy habits alongside their yoga practice.
Ad
Invitation to Volunteer conducting above topics please contact Director WNHO Groups Founder Prof.Dr.Raamesh Maaheshwari & Admin Team ......
Here's a professional invitation that you can use on your website, social media, brochures, WhatsApp, or as a public announcement.
🌿 WNHO ABSOLUTE FREE YOGA MOVEMENT 🌿
Invitation to Volunteer
'Serve Humanity Through Health, Yoga & Wellness'
The WNHO Health Care Pvt. Ltd. and the WNHO Group of Institutes warmly invite dedicated individuals to join the WNHO Absolute Free Yoga Movement as volunteer faculty members, health educators, yoga instructors, meditation trainers, and wellness ambassadors.
We are building a nationwide and global movement to promote Preventive Healthcare, Medical Yoga, Meditation, Nutrition Education, Healthy Lifestyle Practices, and Community Wellness through completely free public health education programs.
We Welcome Volunteers From
Certified Yoga Teachers
Medical Doctors
Physiotherapists
Nurses
Dietitians & Nutrition Professionals
Psychologists & Counsellors
Meditation & Mindfulness Trainers
Ayurveda, Naturopathy and Integrative Health Professionals
Fitness & Wellness Experts
Social Workers
College & University Faculty
Retired Professionals
Students interested in community health
Individuals passionate about serving society
Volunteer Opportunities
Conduct Daily Yoga Sessions
Teach Meditation & Pranayama
Deliver 10-Minute Health & Nutrition Talks
Organize Community Health Awareness Programs
Lead Women's, Children's and Senior Citizen Wellness Programs
Conduct School, College and Corporate Wellness Sessions
Support Online Health Education and Digital Wellness Campaigns
Participate in Health Camps and Public Awareness Initiatives
Our Mission
Together, we aim to educate communities, encourage healthy lifestyles, support disease prevention, and improve overall well-being through scientific, ethical, and compassionate health education.
Join Our Movement
If you are passionate about community service and would like to volunteer your knowledge and experience, we would be delighted to welcome you to the WNHO family.
For volunteering opportunities, collaboration, and program participation, please contact:
Prof. Dr. Ramesh Maheshwari
Founder & Director
WNHO Group of Institutes
WNHO Health Care , Pune
WNHO Administration Team
We welcome volunteers from India and around the world who share our vision of making health education accessible to everyone.
Our Vision
'Health for All • Yoga for All • Happiness for All.'
Our Mission
'Together We Move. Together We Heal. Together We Thrive.'
WNHO Motto
'Prevention is Better than Cure.'
'Serving Humanity Through Health, Education, Yoga and Compassion.'
Become a WNHO Volunteer Today and Help Build a Healthier Tomorrow!
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