IMRAN’s YOGA STUDIO

Your classes in your own time.

15 minutes a day are more impactful than 1 hour a week to reshape our body and mind.

Yoga Nidra.

a guided meditation technique that induces deep relaxation while maintaining awareness, helping to reduce stress, improve sleep, recover from lack of sleep, and enhance overall well-being.

acupressure points & postural adjustments.

This session focuses on acupressure points for myofascial release and postural adjustments as I reset for the week. It also begins incorporating lymphatic work, as internal hydration is key for tissue health, reducing inflammation, and improving metabolism. You can do this video alone or as the first session in a series that progresses into mobility, joint activation, and eccentric loading—continuing and deepening the lymphatic work introduced here.

Mobility, joints & Lymphatics.

This session focuses on sport-specific mobility, joint activation, and eccentric loading to enhance flexibility and prevent injury across various sports. It also blends in significant lymphatic work, as tissue hydration is essential for muscle and tissue health—greatly improving mobility and flexibility. You can do this video alone or as Session Two in a series that began with acupressure points and postural adjustments (see the video above), building on the foundational work started there.

YOUR MIND BODY WEEKLY SCHEDULE

Monday

Morning or Afternoon: Breath-work, mindfulness, acupressure points and postural adjustments  to reset for the week Return Phase

AftErnoon: Yoga Nidra

Tuesday

Morning: Sport-specific mobility, joint activation,  eccentric loading (Optional)

Afternoon: Yoga Nidra

Evening: Padel Fatigue Phase

Wednesday

Morning: Muay Thai Fatigue PhasE

Afternoon: Yoga Nidra

Evening: Padel Fatigue Phase

Thursday

Afternoon: Yoga Nidra

Evening: Flexibility & Recovery through passive stretching and PNF Recovery Phase (in person option)

Friday

Morning or Evening: Strength-based flexibility, stability training, and mindfulness Compensation Phase (in person option)

Afternoon: Yoga Nidra

Saturday

Morning: Muay Thai Fatigue Phase

Late Morning:  Yoga Nidra

Afternoon: Table Tennis Fatigue Phase

Evening: Post-training relaxation, stretching, and breathwork Recovery Phase (Optional)

Phases of Adaptation

• Fatigue (0-2 hrs after training): Avoid deep flexibility work immediately post-training; focus on gentle mobility or breathwork.

• Recovery (1-2 days after training): Best for flexibility and mental clarity sessions.

• Compensation (36-72 hrs after training): Strength-focused flexibility work is optimal.

• Return (3-7 days after training): Avoid stagnation by maintaining light movement.

Breath work

  • A parasympathetic-focused practice designed to calm the nervous system, reduce stress, and restore internal balance.

    1. Agni Sara Kriya (4 rounds)

    • Exhale completely.

    • Hold the breath out and pump the abdomen 20-30 times.

    • Inhale deeply, relax.

    • Take a few normal breaths before the next round.

    • Repeat 4 rounds.

    2. Kapalabhati with Breath Retention (4 rounds)

    • 30 rapid exhales (inhale is passive).

    • After the last exhale, inhale deeply and hold (10-20 sec).

    • Exhale slowly, relax.

    • Take a few normal breaths before the next round.

    • Repeat 4 rounds.

    3. Box-Style Breath Retention (6 rounds)

    • Inhale for 5 sec → Hold for 10 sec → Exhale for 10 sec → Hold for 5 sec.

    • Repeat 4 rounds.

    • Then, increase the inhale hold to 20 sec for 2 more rounds.

    4. Equal Breathing (4 rounds)

    • Inhale for 8 sec → Exhale for 8 sec.

    • Repeat 4 rounds.

  • A sympathetic-activating breath sequence that builds energy, enhances mental clarity, and awakens the body’s inner fire.

    1. Ujjayi Breath with Breath Retention (6 rounds)

    • Constrict the back of the throat and breathe through the nose with a soft ocean sound.

    • Inhale for 10 sec → Hold for 5 sec → Exhale for 5 sec.

    • Focus on generating internal heat.

    • Take a few normal breaths between rounds.

    • Repeat 6 rounds.

    2. Bhastrika + Breath Hold (5 rounds)

    • Forceful inhale/exhale through the nose using the belly.

    • Slow to moderate pace for 15–20 breaths.

    • After last exhale, hold the breath out for 30 sec (Round 5 = hold for 1 min).

    • Exhale if needed and resume breathing naturally.

    • Repeat 5 rounds.

    3. Fast Bhastrika with Bottom Hold (5 rounds)

    • 15 seconds of fast Bhastrika breathing.

    • Exhale completely, hold breath out for 15 sec (last round = 30 sec).

    • Focus on CO₂ tolerance and core activation.

    • Take a few natural breaths before next round.

    • Repeat 5 rounds.

    4. Viloma (Interrupted Inhale with Holds) – (4 rounds)

    • Inhale for 3 sec → Hold for 10 sec

    • Inhale for 2 sec → Hold for 10 sec

    • Inhale for 1 sec → Hold for 10 sec

    • Exhale slowly and smoothly.

    • Take a few relaxed breaths before next round.

    • Repeat 4 rounds.

    4. Sitali + Lion’s Breath (Cooling Breath) – (3 rounds)

    • Inhale through curled tongue (or teeth) for 10 sec.

    • Hold the breath in for 15 sec.

    • Exhale with Lion’s Breath – mouth open, tongue out, eyes up, “haa” sound.

    • Stimulates vagus nerve and energetic release.

    • Repeat 3 rounds.

Nutrition & Hydration

This information is not intended as medical advice. The yoga recommendations are based on verified training in Yoga Medicine practices. The nutritional and lifestyle suggestions are based on personal bio-hacking experience rather than formal nutrition credentials.

  • Why It Matters: Proper hydration directly impacts your fascia (connective tissue), affecting movement quality, recovery, and injury prevention.

    Daily Habits:

    • Drink water before eating or drinking anything else.

    • Consider moving your coffee/breakfast by 30 minutes to 1 hour and focus on water to start your day

    • Consider adding one spoon of moringa powder per liter of water to support digestive functions

    • Drink water consistently throughout the day

    • Aim for pale yellow urine as a hydration indicator

    • Consider electrolytes (sodium, potassium, magnesium) first thing in the morning and/or after intense sessions

    • Natural electrolyte sources (bananas, avocados, leafy greens)

  • Limit energy fluctuations & better sleep:

    • Limit added-sugar intake

    • Test: 7 days with no added sugar and observe your sleeping patterns and the mid-day fatigue pattern. Don't compensate with excessive consumption of natural sugar; keep everything else as is.

    Energy-Supporting Foods:

    • Magnesium-rich foods: Dark chocolate, nuts, seeds

    Intermittent fasting:

    • Test: 7 days pushing your breakfast 14 hours after dinner (last meal). Drink water from the time you wake up to when you have breakfast.

    • If this is comfortable you can consider moving the fasting window to 16 hours.

    • Keep the quantities of your meals the same as before; observe if naturally there are changes in your appetite.