WNHO Medical Yoga Spiritual Health

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!