SWASTHYA SVASTI WELLNESS PROGRAMME
The Svasthya Svasti Wellness Programme is designed to give everyone at Svasti Microfinance an opportunity to learn and practice self-care using the principles of yogic living and Aahaar, Vihaar, and Vichaar, which are the three pillars of yoga.
Created by Yoga Teacher and Wellness Coach Varsha Sutrave, the Swasthya Svasti programme brings 1,800 plus Svasti employees together every working Saturday, for an hour-long community yoga practice (Yog Abhyas) and discussion (Yog Charcha) session.
Full Body Yoga Sessions
Complete yoga flows for overall body wellness and flexibility
Thematic Yoga Sessions
Specialized yoga sessions focused on specific themes and goals
Yoga Sessions for Ailments
Therapeutic yoga practices for common health concerns
Yoga Charcha Sessions
Discussion sessions on yoga philosophy and wellness topics
Swasthya Svasti Abhyaas - Full Body Yoga
परिचयात्मक योग प्रवाह और बॉडी स्कैन ध्यान | Yoga Abhyaas: Flow Body Scan Meditation
In this first episode of Swasthya Svasti Wellness Series, Yoga Teacher and Wellness Coach @sutravevarsha introduces us to the concept of Yoga as a Holistic Living practice, and the art of adopting mindfulness, and self-awareness of our bodies, through Yoga.
In this episode Varsha teaches us some basic asana flow and a simple breath technique - abdominal breathing. Here we are introduced to Sukhsma Vyayam - a series of gentle yoga exercises that focus on warming up the body and preparing it for asanas that follow.
📺 🧘🏻♂️🧘🏻♀️ IN THIS SESSION:
😌 STANDING ASANAS
Tadasan
Trikonasan
Virabhadrasana
😌 SEATED ASANAS
Dandasan
Janu Shirshasan
😌 PRONE ASANAS
Bhujangasan
Shalabhasan
😌 SUPINE ASANAS
Pawanmuktasan
Markatasan
😌 SHAVASAN
Body Scan
Abdominal Breathing
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✅ Please bookmark this page, watch more sessions, and keep practicing!
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शुरुआती लोगों के लिए योग, गतिशीलता प्रवाह | Yoga Abhyaas: Mobility Flow
This episode of Swasthya Svasti with Varsha Sutrave is perfect for beginners or anyone who is looking for a gentle introduction to yoga. The flow includes a series of simple poses that will help you to build strength, flexibility, and stamina. Practice along, and this yoga session will help you experience better mobility with increased range of motion, reduced muscle tension and improved mental clarity and focus.
📺 🧘🏻♂️🧘🏻♀️ IN THIS SESSION:
😌 STANDING ASANAS
Tadasan Stretch
Parshvakonasana
Virabhadrasana 1
😌 SEATED ASANAS
Malasana - Uttanasana
Vakrasana
Baddhakonasana - Forward bend
😌 PRONE ASANAS
Sarpasana
Adho Mukha Shwanasana
😌 SUPINE ASANAS
Supta Padangushtasana
Pada Sanchalana
😌 SHAVASAN
Body Scan
Head turn Right and left
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✅ Please bookmark this page, watch more sessions, and keep practicing!
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शुरुआती लोगों के लिए योग, गतिशीलता प्रवाह | Yoga Abhyaas: Surya Namaskars & Pranic Breathing | Swasthya Svasti
Surya Namaskars, also known as Sun Salutations, are a series of 10 yoga poses that are often practiced together as a warm-up or as a complete workout. In this video, you will be guided through a step-by-step practice of Surya Namaskars, incorporating right breathing along the way. Please keep the following points in mind when practicing asanas in this session: Focus on your breath throughout the practice, move slowly and mindfully, and if you are new to yoga, start with a few rounds and gradually increase the number of rounds as you become stronger.
📺 🧘🏻♂️🧘🏻♀️ IN THIS SESSION:
😌 SUKSHMA VYAYAM
😌 STHULA VYAYAM
Surya Namaskar Intro to all 10 poses
😌 STANDING ASANAS
Urdhva Hastasana
Uttanasana
Ashwa Sanchalanasana
Phalakasana/Dandasana
😌 SEATED ASANAS
Ashtanga Namaskar
Bhujangasana
Parvatasana
Ashwa Sanchalanasana
Uttanasana
Urdhva Hastasana
😌 SHAVASAN
Thoracic Breathing
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✅ Please bookmark this page, watch more sessions, and keep practicing!
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योग के बुनियादी सिद्धांत - स्वस्थ्य स्वस्ति | Swasthya Svasti Ep 4
In this episode of Swasthya Svasti, yoga teacher Varsha Sutrave takes us through all the fundamental aspects of a classical yoga practice that help us move, breathe, and find our inner peace.
📺 🧘🏻♂️🧘🏻♀️ IN THIS SESSION:
😌 SUKSHMA VYAYAM
😌 STHULA VYAYAM
Surya Namaskar x 3
Shavasana
😌 STANDING ASANAS
Tadasan on toes
Vrikshasana
Vimanasana
😌 SEATED ASANAS
Pashimotanasan
Bharadwajasana
😌 PRONE ASANAS
Bhujangasan - both arms forward and backward
Shalabhasan - both legs
😌 SUPINE ASANAS
Leg raises
Setu bandasana
😌 SHAVASAN
Body Awareness and Relaxation
Abdominal and Thoracic - Hands on abdomen and chest
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✅ Please bookmark this page, watch more sessions, and keep practicing!
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पूर्ण शारीरिक योग प्रवाह - स्वस्थ्य स्वस्ति | Yoga Abhyaas: Full Body Flow | Swasthya Svasti
Join us as yoga teacher Varsha Sutrave guides us through a complete yoga practice that targets your entire body, from head to toe. This dynamic flow takes you through traditional yoga poses with a few variations promoting flexibility, strength, and relaxation. We end with a restorative Shavasana, consciously observing the life-giving breath that often goes unnoticed.
📺 🧘🏻♂️🧘🏻♀️ IN THIS SESSION:
😌 SUKSHMA VYAYAM
😌 STHULA VYAYAM
Surya Namaskar
Shavasana
😌 STANDING ASANAS
Tadasan, Badhyanguliyasan
Virabhadrasan I & II - dynamic
Vrikshasana
😌 SEATED ASANAS
Malasana
Parivirtta Paschimottasan
😌 PRONE ASANAS
Parivritta Bhujangasan
Eka Pada Salamba Shalabhasan
😌 SUPINE ASANAS
Urdhva Prasarita Padasana
Setu Bandhasana
😌 SHAVASAN
Restorative Pose
Watch movement in the body due to breath
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✅ Please bookmark this page, watch more sessions, and keep practicing!
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पूरे शरीर को ऊर्जावान बनाने वाला योग प्रवाह | Yoga Abhyaas: Energising Full Body Flow | Swasthya Svasti
In this episode of Swasthya Svasti @sutravevarsha guides us through a comprehensive yoga practice session designed to recharge your entire body. This flow incorporates a variety of asanas, from gentle warm-ups to invigorating chest-opening stretches and strength-building poses. We conclude with a relaxing Shavasana, tuning inward into our consciousness.
📺 🧘🏻♂️🧘🏻♀️ IN THIS SESSION:
😌 STHULA VYAYAM
Surya Namaskar
Shavasana
😌 STANDING ASANAS
Tadasana - Uthita
Parsvottanasana
Prasarita Padottanasana
😌 SEATED ASANAS
Ardha Ushtrasana
Uushtrasana
Navasana
😌 PRONE ASANAS
Shalabhasana
Eka pada dhanurasana
😌 SUPINE ASANAS
Urdhva Prasarita Padasana
Supta Padangushtasana
😌 SHAVASAN
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✅ Please bookmark this page, watch more sessions, and keep practicing!
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पूर्ण शरीर - खिंचाव और संतुलन योग प्रवाह | Yoga Abhyaas: Full Body Stretch & Balance | Swasthya Svasti
In this episode of Swasthya Svasti, Varsha Sutrave teaches us a strong, yet rejuvenating yoga flow that focuses on stretching the entire body and improving balance. This 50-minute practice is perfect for beginners and experienced practitioners alike. Thoracic breathing is introduced towards the end of this video which is an important aspect of preparing oneself for Pranayama.
📺 🧘🏻♂️🧘🏻♀️ IN THIS SESSION:
😌 STHULA VYAYAM
😌 STANDING ASANAS
Tadasana - Uthita - Pada Gulphasana
Gomukhasana
Ardha Chandrasan
😌 SEATED ASANAS
Parvatasana in Swastikasana
Padangushta Upavishta Konasana
Navasana
😌 PRONE ASANAS
Shalabhasana
Makasana
😌 SUPINE ASANAS
Pavanmuktasana
Anada Balasana
😌 SHAVASAN
Thoracic breathing
Shanti Mantra
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✅ Please bookmark this page, watch more sessions, and keep practicing!
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चंचल पूर्ण शारीरिक योग प्रवाह - स्वस्थ्य स्वस्ति | Yoga Abhyaas: Playful Full Body Flow | Swasthya Svasti
This yoga practice with @sutravevarsha in this Swasthya Svasti session will leave you feeling light-hearted and joyous while giving a good stretch to all the stiff muscle groups, and some dynamic asanas to strengthen and build endurance in the body. The session ends with Sectional Breathing - a preparatory practice for various Pranayam techniques we will learn in the next phase of Swasthya Svasti.
📺 🧘🏻♂️🧘🏻♀️ IN THIS SESSION:
😌 STANDING ASANAS
Tadasana - Namaskarasana + Paschima Namaskar (ardha)
Vimasanasa to Virbhadrasana
😌 SEATED ASANAS
Sukhasana
Gomukkhsana
Baddhakonasana
😌 PRONE ASANAS
Bhujangasana - uthitha eka hasta
Dhanurasana
😌 SUPINE ASANAS
Urdhva Prasarita Padasana
Jhulana Lurkhana
😌 SHAVASAN
Sectional Breathing Theory
Sectional Breathing Practice
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✅ Please bookmark this page, watch more sessions, and keep practicing!
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चंचल पूर्ण शारीरिक योग प्रवाह - स्वस्थ्य स्वस्ति | Yoga Abhyaas: Asanas for Hypertension | Swasthya Svasti
🧘♀️ In this video, we’ll guide you through gentle yet powerful yoga asanas designed specifically for hypertension. These poses help calm the nervous system, reduce stress hormones, and improve blood circulation—supporting the body’s natural ability to regulate blood pressure.
🌿 What you’ll learn:
Asanas that activate the parasympathetic nervous system
How to use breath awareness during postures
The mind-body connection in managing hypertension
✨ Whether you’re managing high blood pressure or looking to prevent it, these asanas can become a safe and effective part of your daily routine.
Remember to practice with awareness and always listen to your body.
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✅ Please bookmark this page, watch more sessions, and keep practicing!
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Swasthya Svasti Yoga Charcha
Yoga Charcha: Vichaar | Swasthya Svasti
In this episode of Swasthya Svasti Yoga Charcha, wellness coach @sutravevarsha helps us understand and manage stress with Yoga and Yogic Living practices.
Stress is the body's response to challenging or threatening situations, triggering a "fight or flight" reaction. It can be both physical and emotional, affecting mental well-being and overall health. Stress can be acute (short-term) or chronic (long-term), with chronic stress often leading to serious health issues.
In this episode, she talks of the common causes and impact of stress, and offers solutions on how to deal with it.
Yoga Charcha: Vihaar and Sleep Optimization | Swasthya Svasti
In Yoga, Vihaar encompasses our lifestyle choices, encompassing activities, exercise, sleep patterns, and daily routines. Yogic texts recognise sleep as a state where the body and mind rejuvenate, because sleep is an important aspect of restfulness.
Although we indulge in sleep every night, we may not know the right position to sleep, what helps our sleep and what disturbs it. Let’s explore all of this through the video.
Yoga Charcha: Yogic Living | Swasthya Svasti
In this episode of Yoga Charcha, @sutravevarsha emphasizes on Yogic Living - or a yogic lifestyle - which is a way of life that incorporates the principles and practices of yoga into daily activities, beyond just the physical practice on the yoga mat.
Yogic living emphasizes balance, mindfulness, and conscious living in all aspects of life, creating harmony between body, mind, and spirit.
Yoga Charcha: Sanskaar | Swasthya Svasti
In this episode of Yoga Charcha, @sutravevarsha talks about Sanskaar or Samskaras, that are the subtle impressions of our past actions in our mind field. Each time the action is repeated, the impression becomes stronger. This is how a habit is formed.
By recognizing that our current actions shape our future experiences, we can become more mindful and intentional in our choices. This awareness can empower us to break free from harmful habits and embrace healthier, more fulfilling lifestyles.
Yoga Charcha: Ahaar, Vihaar, Vichaar | Swasthya Svasti
In today's fast-paced world, our lives are often characterised by stress, chaos, and imbalanced routines. In this episode of Yoga Charcha @sutravevarsha speaks of the the ancient wisdom of Yoga and Ayurveda, that provides a roadmap to achieve a harmonious balance through three key aspects of our lives: food (aahaar), lifestyle (vihaar), and thoughts (vichaar) to cultivate overall well-being and lead a more fulfilling life.
Yoga Charcha: Ahaar and Hydration | Swasthya Svasti
"Ahaar" refers to the food we consume and the manner in which we nourish our bodies through our senses. One of the important aspects of nourishment is our water intake. In this episode of Yoga Charcha, @sutravevarsha talks about adequate fluid intake based on gender, environment, lifestyle, how to determine the same and benefits of right hydration.
Yoga Charcha: Vihaar and Sleep Enhancement | Swasthya Svasti
Vihaar encompasses our lifestyle choices, encompassing activities, exercise, sleep patterns, and daily routines. Yogic texts recognize sleep as a state where the body and mind rejuvenate.
In this episode of Yoga Charcha, @sutravevarsha helps us understand what factors determine good sleep quality and how to improve it, to gain from the benefits of a good night’s rest!
Yoga Charcha: Vichaar and Stress-Free Living | Swasthya Svasti
Vichaar refers to our thoughts, beliefs, and mental disposition. Our thoughts have a profound influence on our overall well-being.
In this episode of Yoga Charcha, @sutravevarsha helps us look into the common causes of stress, health issues due to a stressful state of mind, and how to combat them.
Yoga Charcha: Weight Loss and Pranayama for Metabolism | Swasthya Svasti
Ready to shed those extra pounds and feel incredible? This full-body yoga workout incorporates powerful pranayama techniques to improve your metabolism, increase energy, and help burn fat more efficiently. 🧘♀️
🔹 What’s Included:
1) Fat-burning yoga poses
2) Pranayama breathing exercises for enhanced metabolism
3) Stress relief & relaxation
Yoga Charcha: Ayurvedic Weight Loss Tips | Swasthya Svasti
Looking for natural and effective ways to lose weight? In this video, we share simple Ayurvedic hacks (Gharelu Nuskay) that can help you burn fat, boost metabolism, and improve digestion naturally! 🌿✨
💡 What You’ll Learn:
✅ Ayurvedic morning rituals for weight loss
✅ Herbal remedies and fat-burning drinks
✅ Lifestyle tips to maintain a healthy weight
Try these holistic and time-tested Ayurvedic solutions for sustainable weight loss!
Yoga Charcha: Neck & Shoulder Relief – Part 1 | Swasthya Svasti
Your neck plays a crucial role in supporting your head, maintaining posture, and ensuring smooth movement. However, poor posture, prolonged screen time, and improper sleeping positions can lead to stiffness, pain, and long-term issues.
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In this video, we’ll cover:
🧘 Importance of the neck – Neck is a part of the spine
🛏️ Choosing the Right Pillow – Support your neck for better sleep
📱 Posture Tips for Reading & Mobile Use – Prevent strain & discomfort
By incorporating these simple practices, you can reduce tension, improve alignment, and support overall spinal health.
Yoga Charcha: Neck & Shoulder Relief – Part 2 | Swasthya Svasti
Your neck plays a crucial role in supporting your head, maintaining posture, and ensuring smooth movement. However, poor posture, prolonged screen time, and improper sleeping positions can lead to stiffness, pain, and long-term issues.
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In this video, we’ll cover:
🧘 Importance of the neck – Neck is a part of the spine
🛏️ Choosing the Right Pillow – Support your neck for better sleep
📱 Posture Tips for Reading & Mobile Use – Prevent strain & discomfort
By incorporating these simple practices, you can reduce tension, improve alignment, and support overall spinal health.
Yoga Charcha: Healthy Back – Part 1 | Swasthya Svasti
Yoga Charcha: Healthy Back – Part 2 | Swasthya Svasti
Yoga Charcha: Paani Pe Charcha | Swasthya Svasti
Swasthya Svasti Thematic Yoga
Yoga Asana: Ashtanga Surya Namaskar A & B | Swasthya Svasti
Ashtanga Surya Namaskar is a dynamic sequence of yoga postures that synchronizes breath with movement. It is a powerful practice that builds strength, flexibility, and stamina. Practicing Ashtanga Surya Namaskar regularly can improve overall health by enhancing energy levels.
Yoga Asana: Chair-Desk Yoga Flow (Quick Office Refresh) | Swasthya Svasti
Need a quick break from your desk? This short yoga flow is designed to relieve tension, improve posture, and boost energy levels. No need for a yoga mat – just a chair and a few minutes of your time. This short and effective yoga flow can be done anytime, anywhere, making it the perfect way to stay energized and focused throughout the day.
Yoga Asana: Immunity-Boost Yoga Flow | Swasthya Svasti
This yoga flow is designed to strengthen the immune system and promote overall well-being. By incorporating deep breathing, invigorating postures, and relaxation techniques, this practice can help you stay healthy and resilient across seasonal changes.
Yoga Asana: Quick Energising Flow | Swasthya Svasti
Join us for a dynamic yoga flow designed to invigorate your body and mind. This practice combines powerful hip mobility postures and freeing chest openers to boost energy levels and alleviate stress.
Yoga and Wellness Coach @sutravevarsha takes us on a guided journey of Yoga you can practice while seated on a chair, in this Minisode of Swasthya Svasti.
सूर्य नमस्कार और प्राणिक श्वास | Yoga Asana: Pranic Breathing (5-Min Practice) | Swasthya Svasti
Surya Namaskars, also known as Sun Salutations, are a series of 10 yoga poses that are often practiced together as a warm-up or as a complete workout. In this video, you will be guided through a step-by-step practice of Surya Namaskars, incorporating right breathing along the way. Please keep the following points in mind when practicing asanas in this session: Focus on your breath throughout the practice, move slowly and mindfully, and if you are new to yoga, start with a few rounds and gradually increase the number of rounds as you become stronger.
📺 🧘🏻♂️🧘🏻♀️ IN THIS SESSION:
😌 SUKSHMA VYAYAM
😌 STHULA VYAYAM
Surya Namaskar Intro to all 10 poses
😌 STANDING ASANAS
Urdhva Hastasana
Uttanasana
Ashwa Sanchalanasana
Phalakasana/Dandasana
😌 SEATED ASANAS
Ashtanga Namaskar
Bhujangasana
Parvatasana
Ashwa Sanchalanasana
Uttanasana
Urdhva Hastasana
😌 SHAVASAN
Thoracic Breathing
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✅ Please bookmark this page, watch more sessions, and keep practicing!
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Swasthya Svasti Yoga for Common Ailments, Recovery, Therapy
Yoga for a Healthy Back – Part 1 | Swasthya Svasti
In this episode, @sutravevarsha shares a yoga sequence designed to prevent and treat back pain.
Join Varsha as she guides us through a series of poses to strengthen and stretch our back, improve flexibility, and reduce pain. This video is suitable for everyone, including beginners.
In this episode, we also delve into lifestyle factors that can lead to back ache, understand how to walk right, and the precautions to be taken while lifting heavy objects which often lead to catch in the back.
Yoga for a Healthy Back – Part 2 | Swasthya Svasti
In part 2 of Swasth Peeth Asanas series, @sutravevarsha shares additional yoga sequences designed to prevent and treat back pain.
Join Varsha as she guides us through more poses to strengthen and stretch our back, improve flexibility, and reduce pain. This video is suitable for everyone, including beginners.
We also delve further into lifestyle factors that can lead to back ache, understand how to walk right, and the precautions to be taken while lifting heavy objects which often lead to catch in the back.
Yoga for Weight Loss – Part 1 | Swasthya Svasti
Ready to shed those extra pounds and feel incredible? This full-body yoga workout incorporates powerful pranayama techniques to improve your metabolism, increase energy, and help burn fat more efficiently 🧘♀️
🔹 What’s Included:
1) Fat-burning yoga poses
2) Pranayama breathing exercises for enhanced metabolism
3) Stress relief & relaxation
Yoga for Neck & Shoulders – Part 1 | Swasthya Svasti
Relieve tension, improve mobility, and strengthen your neck and shoulders with this gentle yet effective yoga session. This practice includes:
🧘🏻♂️🧘🏻♀️ Stretching – Loosen up stiffness and improve flexibility
🧘🏻♂️🧘🏻♀️ Strengthening – Build stability to prevent discomfort
🧘🏻♂️🧘🏻♀️ Mobility Drills – Enhance range of motion for pain-free movement
Perfect for those experiencing tightness from desk work, stress, or poor posture. Whether you're a beginner or experienced, these exercises will help release tension and restore balance.
गर्दन और कंधे के लिए योग - भाग 2 | Yoga for Neck & Shoulders – Part 2 | Swasthya Svasti
Relieve tension, improve mobility, and strengthen your neck and shoulders with this second gentle yet effective yoga session. This practice includes:
🧘🏻♂️🧘🏻♀️ Stretching – Loosen up stiffness and improve flexibility
🧘🏻♂️🧘🏻♀️ Strengthening – Build stability to prevent discomfort
🧘🏻♂️🧘🏻♀️ Mobility Drills – Enhance range of motion for pain-free movement
Perfect for those experiencing tightness from desk work, stress, or poor posture. Whether you're a beginner or experienced, these exercises will help release tension and restore balance.
Yoga for Hypertension Relief | Swasthya Svasti
🧘♀️ In this video, we’ll guide you through gentle yet powerful yoga asanas designed specifically for hypertension. These poses help calm the nervous system, reduce stress hormones, and improve blood circulation—supporting the body’s natural ability to regulate blood pressure.
🌿 What you’ll learn:
Asanas that activate the parasympathetic nervous system
How to use breath awareness during postures
The mind-body connection in managing hypertension
✨ Whether you’re managing high blood pressure or looking to prevent it, these asanas can become a safe and effective part of your daily routine.
Remember to practice with awareness and always listen to your body.
Yoga for Hypertension and Pranayama | Swasthya Svasti
🧘♀️ In this video, we’ll guide you through gentle yet powerful yoga asanas designed
🌬️ In this video, we explore powerful pranayama techniques to help manage hypertension naturally. Learn how to use your breath as a tool to shift into a state of deep relaxation and balance.
🌀 Included Techniques:
Anulom Vilom (Alternate Nostril Breathing):
Calms the mind, balances both hemispheres of the brain, improves oxygenation, and reduces stress-related spikes in blood pressure.
Bhramari (Bee Breath):
Lowers heart rate, activates the parasympathetic nervous system, and brings immediate mental stillness.
🌟 Benefits of these practices:
Natural reduction of blood pressure
Enhanced emotional balance
Better sleep and reduced anxiety
Improved heart and brain function
🙏 Practice regularly and experience the transformative effects of conscious breathing. Ideal for beginners and safe for most people with hypertension—just go slow and gentle.
