Twenty-One Days: A journey of self-discovery — body, mind, and spirit
Twenty-One Days
Asana, Breath & Stillness — a journey of self-discovery: body, mind, and spirit
Somewhere between your first breath and this one, life got loud. Twenty-One Days is an invitation to make it quiet again — not through willpower, but through practice, and through kindness toward yourself along the way.
This is a foundational yoga curriculum built for real bodies and real lives, wherever you happen to be. It unfolds over twenty-one sessions of ninety unhurried minutes each, holding you gently from your very first standing pose all the way to a full practice that includes classical asana, pranayama, cleansing kriyas, candle-gaze meditation, and the deep rest of yoga nidra.
The pace is patience rather than performance. This is not a race toward advanced postures or dramatic transformation — it is a quiet, unhurried journey of self-discovery, where precise, anatomically grounded alignment becomes the doorway into something steadier: a calm mind, held up by a steady body and a steady breath.
The path is deliberately gradual: the first nine days build a true foundation in four essential standing postures, Day Ten opens into breathwork, meditation, and yoga nidra, and the final eleven days weave everything together, with rest built in — never forced, never rushed. Every caution is taken seriously, with clear guidance throughout on who should modify and who should wait.
What You Will Learn
Across the twenty-one sessions, participants build a complete, layered practice — one skill resting on the last.
Foundational alignment
How to stand, root, and move through four essential standing postures with precision and ease, building a body-sense that carries into every pose that follows.
Breath as a tool
Pranayama practices that regulate the nervous system, sharpen focus, and steady emotion on and off the mat.
Cleansing kriyas
Traditional practices that clear and prepare the body for deeper, more subtle work.
Meditation & concentration
Candle-gaze (trataka) meditation to train a wandering mind toward stillness and single-pointed attention.
Deep rest
Yoga nidra, the conscious relaxation that restores the body and quiets mental noise more completely than sleep alone.
Safe self-practice
When to modify, when to wait, and how to read your own body's signals with honesty rather than force.
Integration
Weaving asana, breath, and stillness into one seamless practice, rather than three separate disciplines.
Learning Outcomes
By the end of the twenty-one days, participants will be able to:
- Independently and safely practise the foundational standing postures with correct alignment
- Use pranayama and breath awareness as a practical tool for calming the mind in daily life
- Sit in meditation with greater ease, using candle-gaze practice to build concentration
- Guide themselves through yoga nidra for deep rest and recovery
- Recognise their own limits and modify practice appropriately, rather than pushing through strain
- Carry forward a felt, working knowledge of body, mind, and spirit as one integrated self
- Offer themselves self-compassion as a practised skill — not a mood waited for, but a tool used on purpose
What You Carry With You
Body
A felt, working knowledge of your own alignment: how it feels to stand, breathe, and move with steadiness rather than strain.
Mind
A quieter, more attentive relationship with your own thoughts, built through twenty-one days of returning, gently, again and again.
Spirit
A first real taste of stillness beneath the doing: the sense that you are something steadier than your busiest day.
Integration
The felt understanding that body, mind, and spirit were never three separate things, only one self, met a little more honestly than before.
Self-compassion
As a practised skill, not a mood you wait for, but something you now know how to offer yourself on purpose.
Certification
Participants who complete all twenty-one days receive a Certificate of Completion issued by the Zen Institute, recognising the full arc of the practice — from foundational asana through breath, meditation, and yoga nidra.
Course schedule
Choose the course timing that suits you.
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Meet Your Trainer
Tilottama Chandra
Tilottama is a yoga and mindfulness practitioner with over two decades of experience supporting individuals, families, and organisations through yoga, mindfulness, and holistic wellbeing practices. Her work brings together classical yoga, meditation, therapeutic nutrition, and mindful living with patience, care, and practical guidance.
She has trained in the Hatha, Sivananda, Iyengar, and Ashtanga Vinyasa traditions, along with practices such as Pranayama, Yoga Nidra, and Tratak. She has also completed a Diploma in Clinical Nutrition and holds certification in the Dalai Lama's SEE Learning programme. Her work includes specialised programmes in pre- and post-pregnancy yoga, senior citizen yoga, and compassionate one-to-one wellbeing support, as well as sessions and retreats for individuals, teams, and organisations.
Begin wherever you are. You are already enough to start.
Twenty-one days of exploration, awareness and deeper connection with your body, mind and spirit.
21 Days With Your Breath
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Investment $1,470.00
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