Inversion Workshop with Guest Expert

Explore Inversion Moves with us

Expert Series at Sama: The Calm Mind Studio

Join us for a 1-hour guided journey into inversions — exploring strength, balance, and breath.

Led by Mr. Rohit Kataria, a certified Hatha Yoga teacher and former Cult.Fit instructor.

Suitable for intermediate practitioners (with beginner-friendly modifications available).

Flow Breakdown:

1. Centering & Warm-Up

→ Breath connection + gentle mobilization

• Cat-Cow

• Shoulder & Neck Rolls

• Dynamic Puppy Pose

• Wrist stretches in tabletop

• Core activation: Bird Dog & Elbow-to-Knee

2. Surya Namaskar (5 Rounds)

• 2 Slow (alignment focus)

• 3 Moderate pace

• Ujjayi breath + optional Dolphin Plank

3. Inversion Prep Poses

→ Focus: Core, shoulders, hamstrings, balance

• Downward Dog – 1 min

• Dolphin Pose – 2x 1 min

• Forearm Plank to Dolphin Dips – 1 min

• Wide Leg Forward Fold – 2 min

• Half Dolphin w/ Block – 2 min

• L-Shape at Wall (Half Handstand) – 2 min

• Crow Pose (Bakasana) – 2 min

4. Cooling Down & Counterposes

• Malasana – 2 min

• Seated Forward Bend – 2 min

• Supta Baddha Konasana – 2 min

• Supine Twist – 2 min

• Legs Up the Wall (optional) – 2 min

5. Final Relaxation – Shavasana 🧘‍♀️

Details

When : 3rd August, 2025

Time : 10 AM - 11AM

Where : SAMA: The Calm Mind Studio, HopeFarm

Price : Rs.997/- only

What to carry: A hand towel water bottle. We provide Yoga mats required for the practice.

Location:

No 307, 3rd Floor, Prime Square, above Simpli Namdharis, Whitefield Main Rd, Whitefield, Bengaluru, Karnataka 560066

Come find your strength & balance, we’re right here with you.

Save your spot🌿✨

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