01≈ 10 kcal
Wake the breath
3 min Anulom Vilom · 1 min Bhramari
Volume 01 · Morning Edition
Yoga & Meditation
by the Bay.
— By Parag Raje
A simple, easy way to a peaceful start. Thirty-five gentle asanas, guided breathwork and a daily plan that suits the whole family — from four to eighty plus.
Photo · Dawn over the bay
Free consultation
Talk to me before you begin — then book your first session.
A relaxed chat about your goals, stress levels and what will work for your body. No pressure, no starving plans.
Trending · Mental Health Awareness
Stressed, tired, scrolling at 1 a.m.?Your body is asking for 20 minutes.
1 in 4 adults today live with chronic stress, poor sleep and rising lifestyle disease. I’ll help you reverse it — gently, daily, at home — with breath, movement, sattvic food and a plan that fits your real life.
75%
report lower stress within 2 weeks of daily breathwork
20 min
is all it takes — morning or before bed
4 → 80+
ages welcome, no prior yoga needed
₹0
to begin — the full daily plan is free
Photos · Morning practice in the garden
Meet your guide
Hi, I’m Parag Raje.Your breath is the door — I’ll help you walk through it.
I teach yoga and meditation the way I practice it: simple, honest, and grounded in real life. No extreme poses, no strict diets — just gentle movement, conscious breathing, and a calm mind that makes every other healthy habit easier.
Whether you are four or eighty, at a desk all day or recovering from a stressful week, there is a practice here for you. Start with one breath, one pose, one meal — and build from there.
35+
Asanas for every body
4–80+
Ages welcome
1:1
Personal guidance
New · Welcome Gift
One free session on us —the moment you register.
A gentle 30-minute welcome practice, guided personally. Fifteen minutes of meditation to settle the mind, and fifteen minutes of basic yoga or desk yoga to wake the body — pick whichever fits your day.
- 01 15 min guided meditation — breath, body scan or mantra
- 02 15 min basic yoga or desk yoga
- 03 Live & one-on-one · no prior experience needed
- 04 Ages 4 to 80+ · beginner-friendly
Free · 30 minutes · one per new registration.
Your welcome session
15 min
Guided meditation to settle the mind
15 min
Basic yoga or desk yoga to wake the body
₹0
Complimentary on registration
1:1
Live & personal — bring your questions
2-Minute Check-in
How stressed are you, really?
Five honest questions. No sign-up, no email. You’ll get a tier, a short read on what your body is saying, and three practices to start with today.
0 of 5
01.How well did you sleep this past week?
02.Where do you feel tension most often?
03.How busy is your mind right now?
04.How much do you move each day?
05.How do you eat most days?
Private — answers stay in your browser.
The Daily Brief
A 20-minute morning, four chapters long.
Repeat any time of day. Skip a chapter if you’re tight on time — the order matters more than the minutes.
02≈ 70 kcal
Move with care
Sun Salutation × 3 · 4 standing asanas
03≈ 25 kcal
Settle inward
Seated forward fold · Bridge · Twist
04Restorative
Rest & arrive
Shavasana 5 min · gratitude breath
Feature · Mindful Eating
Eat like the morning is sacred.
Sattvic, simple, seasonal. A bowl of fruit, soaked nuts, warm milk and a sip of tulsi tea is all the body needs to greet a long day. Honor the cheat meal on Sundays — joy is medicine too.
- · 1,800 – 2,200 kcal target band for adults
- · 30g protein per main meal
- · 2 litres of water, sipped warm
In this issue.
Five sections
IBeginner
7-Day Gentle Starter
Lose weight naturally — no starving, no strict diets. Just breath, movement and rest.
Read →★5 min
Desk Yoga & Meditation
22 quick chair-friendly practices + free sessions with registration.
Read →☾15 min
Sound Sleep Ritual
Mudras, guided bedtime meditation and the Guru Mantra for deep rest.
Read →II35 poses
Thirty-Five Asanas
Postures with steps, breath, and benefits — for every age and ability.
Read →III6 practices
Guided Meditation
Three breathwork techniques and three short meditations to calm the mind.
Read →IVQuality-checked
Diet & Snacks
Calorie counts, hydration, smart snacks and a weekly cheat meal.
Read →VDaily plan
Weekly Schedule
Week, 15-day and monthly targets with one well-earned cheat day.
Read →Mantra
“Inner peace is not a destination — it’s a way of walking through the world.”
Plans & Pricing
Begin where you are
Live 1:1 sessions. First session at just ₹599. Pay by UPI / GPay / PhonePe.
Weekly
₹1,999 / 3 sessions
3 live sessions to start gently.
Monthly
₹6,999 / 12 sessions
12 sessions across the month.
3 Months
₹19,999 / 36 sessions
Deepen practice over 36 sessions.
Annually
₹79,999 / 144 sessions
Best value — save ₹3,989 vs monthly.
Mudra of the Week
Gyan Mudra — the gesture of knowledge.
Touch the tip of the index finger to the tip of the thumb. Other fingers relaxed and straight. Practice in Sukhasana for five minutes daily to sharpen focus and quiet mental chatter.
Explore breath & mudras →