6:00 – 8:00 AM | Hatha Yoga & Yoga Nidra A slow, therapeutic Hatha Yoga practice focusing on spinal health, breath–movement coordination, and gentle stimulation of the vagus nerve. The session concludes with guided Yoga Nidra to deeply calm the nervous system, reduce stress hormones, and establish parasympathetic dominance for the day. 8:30 AM | Breakfast A simple, sattvic meal supporting digestive fire (agni) and gut–brain harmony. Meals are taken mindfully, reinforcing awareness of digestion and nourishment. 9:30 – 10:30 AM | Karma Yoga Conscious selfless action practiced in silence or gentle awareness. Karma Yoga stabilises the nervous system, reduces mental agitation, and cultivates grounding, presence, and emotional regulation through purposeful movement and service. 11:30 AM – 12:30 PM | Prāṇāyāma & Deep Relaxation Therapeutic breathing practices to regulate the autonomic nervous system and enhance vagal tone. Includes slow breathing, ratio-based prāṇāyāma, and guided relaxation to support digestion, immunity, and emotional balance. Midday Rest & Integration Time for rest, reflection, journaling, nature walks, or quiet assimilation of practices. This unstructured space is essential for nervous system integration and healing. 4:30 – 6:00 PM | Yoga Therapy (Yoga Chikitsā) Applied yoga therapy sessions addressing: •Gut–brain axis regulation •Autoimmune and stress-related conditions •Trauma-sensitive movement and breath •Individual and group therapeutic sequencing Practices are supported, restorative, and adaptable to all bodies and conditions. 6:00 PM | Supper A light evening meal to support digestion, sleep quality, and nervous system down-regulation. 7:30 – 9:00 PM | Bhajans & Satsanga Evening sessions of mantra chanting, sound vibration, and contemplative dialogue. Bhajans naturally stimulate the vagus nerve through rhythm, melody, and vocalisation, while satsanga offers insight, reflection, and inner alignment.