Calm at the Core
Anxiety. Burnout. Overstimulation. Disconnection
A Therapeutic Yoga Session for the Nervous System Part of the 4 Pillars Series
RudraksHAA YOGASHALA
This session is designed to gently bring your nervous system back to balance using yoga-based tools that support deep calm, regulation, and rest.
In today’s fast-paced world, our nervous systems are constantly in overdrive—leaving us feeling anxious, wired, or completely drained. Calm at the Core is a therapeutic yoga experience designed to gently guide you out of “fight or flight” and into a deeply restorative state of rest and regulation.
You’ll learn how to work with your nervous system, not against it—cultivating calm, safety, and resilience from within.
What Is the Nervous System?
The nervous system is your body’s command center — it controls how you think, feel, move, and react. It includes your brain, spinal cord, and a vast network of nerves that send signals throughout your body. When you’re under constant stress, lacking sleep, or feeling anxious, your nervous system can become overstimulated and stuck in “fight or flight” mode. This can lead to burnout, irritability, sleep issues, and even chronic fatigue. A regulated nervous system, on the other hand, helps you feel calm, focused, and resilient. Taking time to support it through breath, movement, and mindful rest is one of the most powerful ways to improve your overall wellbeing.
When the nervous system is disrupted, it often manifests as physical and emotional symptoms. You may feel anxious, restless, or find it hard to relax, even when you’re not under immediate stress. Sleep disturbances like insomnia or frequent waking can also occur, leaving you feeling tired during the day.
Physically, muscle tension, shallow breathing, and an increased heart rate are common signs. You might also experience digestive issues, such as bloating, loss of appetite, or stomach discomfort. These symptoms are signs that your nervous system is struggling to find balance.
Over time, these disturbances can lead to chronic fatigue, mood swings, and even burnout, as your body remains in a constant state of “fight or flight.” It’s essential to address these signs to restore balance and help your body recover.
How Yoga Helps the Nervous System
Yoga is a powerful tool for regulating and restoring balance in the nervous system. Through a combination of movement, breathwork, and mindfulness, yoga activates the parasympathetic nervous system—the body’s “rest and digest” mode—which helps counter the effects of chronic stress. Slow, intentional movement and deep breathing signal safety to the brain, calming the “fight or flight” response and reducing stress hormones like cortisol. Over time, this promotes a sense of calm, ease, and internal stability.
One of the key ways yoga supports nervous system health is by stimulating the vagus nerve, a major pathway that governs the body’s relaxation response. Practices such as diaphragmatic breathing, chanting, and certain restorative poses help improve vagal tone, which enhances resilience to stress and supports emotional regulation. By balancing the autonomic nervous system—our internal on-off switch between action and rest—yoga helps the body move more fluidly between states of alertness and relaxation, rather than remaining stuck in overdrive.
For individuals experiencing anxiety, burnout, chronic fatigue, or trauma-related dysregulation, yoga can offer a gentle, embodied path to healing. It builds interoception (awareness of internal sensations), improves sleep, reduces inflammation, and fosters a deeper connection to the self. When practiced regularly, yoga becomes not just a physical discipline, but a nervous system therapy—offering rest, repair, and a return to wholeness.
This workshop may help with:
Burnout
Exhaustion caused by prolonged stress, often from work or caregiving.
Chronic Fatigue Syndrome
Persistent, severe fatigue that doesn’t improve with rest and worsens with activity.
Anxiety, depression, or panic disorders
Mental health conditions causing excessive worry, sadness, and sudden, intense fear or panic.
Insomnia & sleep apnea
Sleep disorders causing difficulty falling or staying asleep (insomnia) and interrupted breathing during sleep (sleep apnea), leading to fatigue.
Migraines or tension headaches
Intense, recurring headaches are often triggered by stress, causing pain, nausea, and sensitivity to light or sound.
Irritable Bowel Syndrome (IBS)
A digestive disorder causing abdominal pain, bloating, and irregular bowel movements, often triggered by stress.
Fibromyalgia
A chronic condition causing widespread musculoskeletal pain, fatigue, and cognitive issues, often accompanied by sleep disturbances.
Stress-induced blood pressure issues
High blood pressure is caused by chronic stress, which can lead to heart problems and increased fatigue.
PTSD or trauma-related nervous system dysregulation
A mental health condition triggered by trauma, causing symptoms like anxiety, hypervigilance, and emotional numbness.
What You’ll Learn
Discover how your body holds stress and how to release it through mindful, nervous-system-informed practices. In this session, you’ll learn:
- How your nervous system reacts to chronic stress and what it needs to recover
- Breathwork and somatic tools to downshift from anxiety and restlessness
- The role of the vagus nerve in calming your body and mind
- How to use restorative yoga and stillness to support healing and regulation
- Practical techniques you can integrate into daily life for long-term nervous system health
HIGHLIGHTS
- Duration: 2 hours
- Type: One-time, in-person therapeutic yoga session
- Follow-Up Support: Free post-session doubt-clearing
- Resources Included: Printed and digital guide with the full sequence
No yoga experience is required. All props provided.
Come exactly as you are—leave more aligned within.
Yogi Arvind Hari
Arvind Gaur stands as the epitome of a yogi, adventurer, and spiritual seeker whose life is intricately woven with the majestic Himalayas and their timeless traditions, particularly the Adi Shakti Yoga Parampara lineage. His spiritual odyssey has been profoundly enriched by transformative encounters with legendary figures such as Swami Chittprakashan Ji Maharaj. Known for their ethereal presence and healing powers, these luminaries of the Himalayas have left an indelible mark on Arvind Ji’s journey.
Affectionately revered as “Guruji,” Arvind Ji’s unparalleled passion for yoga has brought him into the spotlight of renowned institutions like the Bihar School of Yoga and Sivananda Nayyar Dham. His dynamic and life-changing classes in Delhi and Rishikesh have earned him widespread acclaim and numerous invitations to conduct special sessions worldwide. Students and fellow practitioners alike are drawn to his teachings, which seamlessly blend traditional wisdom with modern relevance.
In a world increasingly disconnected from its spiritual roots, Arvind Ji’s teachings offer a beacon of hope and a source of profound transformation. His life and work are a testament to the enduring power of yoga to heal, empower, and unite individuals across the globe. Through his efforts, the ancient wisdom of the Himalayas continues to thrive, touching the hearts and minds of all who seek its timeless truths.
ritu nanda
Ritu Nanda is a respected yoga instructor and therapist based in Singapore, deeply committed to guiding individuals toward balance, health, and inner tranquillity through the transformative practice of yoga. With internationally recognized certifications from the Yoga Alliance and advanced diplomas in Yoga Therapy, Pranayama, Pre-Natal, and Post-Natal Yoga, she brings a rich blend of knowledge and experience to support her students on their journey to holistic wellness.
Ritu’s connection to yoga is rooted in personal transformation. After struggling with severe food allergies and the toll of an unhealthy lifestyle, she searched for lasting healing but found no true relief—until she embraced yoga. This shift not only healed her physically but also renewed her mental and emotional well-being. Driven to go deeper, she traveled to India—the birthplace of yoga—where she trained under esteemed masters and completed over 800 hours of advanced teacher training, expanding both her skillset and spiritual understanding.
Her classes reflect this profound journey. They are more than just physical practices—they are carefully crafted experiences that blend mindful movement, precise alignment, and conscious breathwork. Ritu’s teaching style is warm, engaging, and deeply attuned to each individual’s needs, whether you’re just beginning your yoga path or looking to deepen your practice. Her vision extends beyond the mat, with aspirations to open a yoga school in Singapore that offers an authentic, supportive space for individuals to fully immerse themselves in the healing power of yoga. With Ritu, every session is a step toward a healthier, more vibrant, and empowered life.
Frequently Asked Questions
Is this for complete beginners?
Yes. The workshop is slow-paced, supportive, and beginner-friendly.
Is it effective for men too?
Absolutely. Men often carry unspoken stress in the body – this is a great way to release it.
Will I get written material?
Yes. You’ll receive the full sequence with visual instructions for home use.
How long do I need to practice each day?
Even 40-45 minutes daily of this sequence can reset your system powerfully.
Who is this workshop for?
This workshop is ideal for anyone feeling overwhelmed, stressed, or anxious and for those struggling with sleep or fatigue. It’s also helpful for individuals who want to improve their emotional resilience and learn how to manage stress more effectively in everyday life.
What can I expect after the workshop?
You’ll leave with a practical, easy-to-follow sequence that you can practice at home every day to calm your nervous system. If you have any questions or need extra guidance afterward, feel free to reach out — we offer support at no extra cost!
Can this workshop help with sleep issues or insomnia?
Yes! One of the main benefits of this workshop is that it teaches you how to relax the nervous system, which can help improve sleep quality and ease insomnia. You’ll learn techniques to calm the mind and body, making it easier to fall asleep and stay asleep.
How long is the workshop, and how will it help me in the long term?
The workshop lasts for 2 hours. In that time, you’ll learn a therapeutic sequence that you can practice at home daily. With regular practice, you’ll notice improvements in how you respond to stress, better sleep, increased focus, and reduced anxiety.
How can I continue my practice after the workshop?You’ll receive a clear, easy-to-follow sequence that you can do at home every day. We’ll also provide ongoing support, so if you have any questions or need guidance after the workshop, you can reach out for help without any additional charge.
4 Pillars Therapeutic Yoga Series Calendar
Each session is 2 hours | No prior yoga experience needed | All props provided
CALM AT THE CORE - NerVous system
Choose the session your body needs most. You don’t have to attend all four SERIES—each one stands on its own.
Terms & Conditions
Calm at the Core · Support & Strength · Balance from Within · Flow & Fire
By registering for any of the workshops in The 4 Pillars Series, you agree to the following terms:
1. Workshop Participation
- All workshops are designed to support general well-being and do not replace medical advice, diagnosis, or treatment.
- You are responsible for informing the instructor of any pre-existing medical conditions, injuries, or mobility limitations before the session begins.
- Participation is voluntary, and you agree to practice at your own pace and discretion.
2. Eligibility
- Open to individuals 18 years and above.
- Each workshop is beginner- and experienced-practitioner-friendly. No prior yoga experience is required.
3. Booking & Payment
- Each 2-hour session is priced at SG$200.
- Full payment is required at the time of booking to secure your spot.
- Spaces are limited and available on a first-come, first-served basis.
4. Cancellation & Refund Policy
- More than 7 days before the workshop: Full refund available.
- 3–6 days before the workshop: 50% refund available.
- Within 72 hours: No refund, but your spot may be transferred to another participant with advance notice.
- If the session is cancelled by the organizer, you will receive a full refund or an option to transfer to a future session.
5. Session Conduct
- Please arrive at least 10–15 minutes early. Late arrivals may not be admitted once the session begins.
- Mobile phones must be on silent mode or switched off.
- Respectful behavior is expected toward the instructor and fellow participants at all times.
6. Post-Workshop Resources
- Each participant will receive a system-specific self-practice guide via email after the session.
- Complimentary follow-up support (via Q&A or email) is included at no extra cost.
7. Media Consent (Optional)
- We may take photographs or short videos during the session for promotional purposes.
- If you prefer not to appear in any media, simply let the instructor know before the session begins.
8. Liability Waiver
- By attending the workshop, you agree to release the instructor and the venue from any claims of injury, damage, or loss that may occur during participation—except in cases of proven negligence.
This is a safe, supportive space designed to honor your unique experience. All props are provided, and you're welcome just as you are—no prior experience needed.
Calm At The Core
A Therapeutic Yoga Session for the Nervous System
Part of the 4 Pillars Series
RUDRAKSHAA YOGASHALA
163 Telok Ayer St,
03-01, Singapore 068616
Whatsapp: +65 9199 5009,
Mobile: +65 9389 1009
E: enquiry@rudflo.com
www.rudflo.com
Price: SG$200.00
Choose the session your body needs most.
You don’t have to attend all four series—each one stands on its own.
