Dog Stretch
Welcome & Getting Started with Your Diabetes Guard Kit
Welcome to your 30-Day Diabetes Guard Reset Program! 🎉
In this lesson, you will:
1) Learn how to check and prepare your Herbal Kit.
2) Understand your daily 5-step routine.
3) Get simple diet guidelines.
4) Note important points before starting.
5) Resources (Attachments):
Wellness Chart: “Getting Started – Daily Routine Planner”
Checklist for Herbal Shot + Kayashram + Asana + Meditation.
Weekly meal planning space.
Points to remember.
Journal Template (Printable PDF):
Daily notes: “Herbal Shot ✔ / Exercise ✔ / Meditation ✔ / Diet ✔.”
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Day 1: Detox Begins – Pawanmuktasana & Deep Breathing
Welcome to Day 1 of your 30-Day Diabetes Guard Reset Program! 🌿
Today we begin the Detox Phase (Tulsi Mulethi – Days 1–10).
In this lesson, you will:
Learn how to take your first herbal shot (Tulsi Mulethi).
Warm up your body with Kayashram gentle stretches.
Practice Pawanmuktasana (Gas Release Pose) to aid digestion.
End with deep belly breathing for relaxation and detox.
Get your Lifestyle Tip of the Day to support cleansing.
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Day 2: Flexibility & Flow – Neck & Shoulder Warm-Up + Marjariasana (Cat-Cow Pose)
Welcome to Day 2 of your 30-Day Diabetes Guard Reset Program 🌿.
Today we continue the Detox Phase (Tulsi Mulethi – Days 1–10).
In this lesson, you will:
Begin with Neck & Shoulder Warm-Up to release stiffness.
Learn Marjariasana (Cat-Cow Pose) to improve spine flexibility and digestion.
End with calming breath awareness for detox support.
Apply your Lifestyle Tip of the Day for deeper cleansing.
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Day 3: Twisting for Detox – Side Bend Warm-Up + Ardha Matsyendrasana (Half Spinal Twist)
Welcome to Day 3 of your 30-Day Diabetes Guard Reset Program 🌿.
Today, we continue the Detox Phase (Tulsi Mulethi – Days 1–10).
In this lesson, you will:
Practice Side Bend Warm-Up to stretch the waist and lungs.
Learn Ardha Matsyendrasana (Half Spinal Twist) to massage abdominal organs and aid detox.
End with calming Kayotsarg breathing.
Apply your Lifestyle Tip of the Day to support cleansing.
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Day 4: Strength & Balance – Forward Bend Warm-Up + Tadasana (Mountain Pose)
Welcome to Day 4 of your 30-Day Diabetes Guard Reset Program 🌿.
We are still in the Detox Phase (Tulsi Mulethi – Days 1–10).
In this lesson, you will:
Practice Forward Bend Warm-Up to stretch hamstrings and activate blood circulation.
Learn Tadasana (Mountain Pose) for posture, balance, and lung expansion.
Relax with Kayotsarg breathing.
Apply your Lifestyle Tip of the Day for gentle cleansing.
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Day 5: Strengthen Joints – Wrist & Ankle Rotations + Vajrasana
Welcome to Day 5 of your 30-Day Diabetes Guard Reset Program 🌿
Today we continue the Detox Phase (Tulsi Mulethi – Days 1–10).
In this lesson, you will:
Take your daily Tulsi Mulethi herbal shot.
Perform Kayashram wrist and ankle rotations to improve circulation.
Practice Vajrasana (Thunderbolt Pose) to aid digestion and metabolism.
End with calming breath awareness in Kayotsarg meditation.
Learn a simple lifestyle tip for better digestion.
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Day 6: Energize & Strengthen – Full-Body Stretch + Setubandhasana (Bridge Pose)
Welcome to Day 6 of your 30-Day Diabetes Guard Reset Program 🌿.
We are in the Detox Phase (Tulsi Mulethi – Days 1–10).
In this lesson, you will:
Practice a Full-Body Stretch to release morning stiffness and activate circulation.
Learn Setubandhasana (Bridge Pose) to strengthen the spine and stimulate abdominal organs.
Conclude with Kayotsarg deep breathing for relaxation.
Apply your Lifestyle Tip of the Day for better detox results.
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Day 7: Detox Review + Self-Check Quiz Breath Work
Welcome to Day 7 of your 30-Day Diabetes Guard Reset Program 🌿.
Today is a review and reflection day. You’ve completed one full week of your Detox Phase with Tulsi Mulethi herbal shots, Kayashram warm-ups, Kayklesh asanas, and Kayotsarg meditations.
In this lesson, you will:
Reflect on your progress so far.
Check your habits and consistency with a Mini Self-Assessment Quiz.
Reinforce your detox lifestyle with today’s tip.
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Day 8: Open the Lungs – Breathing Warm-Up + Bhujangasana (Cobra Pose)
Welcome to Day 8 of your 30-Day Diabetes Guard Reset Program 🌿.
We are still in the Detox Phase (Tulsi Mulethi – Days 1–10).
In this lesson, you will:
Start with a Breathing Warm-Up to energize the lungs.
Learn Bhujangasana (Cobra Pose) to stretch the spine and stimulate abdominal organs.
End with Kayotsarg meditation on breath awareness.
Apply your Lifestyle Tip of the Day to strengthen digestion and detox.
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Day 9: Relax & Restore – Core Activation Warm-Up + Shashankasana (Child Pose)
Welcome to Day 9 of your 30-Day Diabetes Guard Reset Program 🌿.
We are moving towards the end of the Detox Phase (Tulsi Mulethi – Days 1–10).
In this lesson, you will:
Do a short Core Activation Warm-Up to strengthen digestion and stability.
Practice Shashankasana (Child Pose) for deep relaxation and stress relief.
End with Kayotsarg calming breath meditation.
Apply your Lifestyle Tip of the Day to support natural cleansing.
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Day 10: Detox Recap + Guided Meditation (Detox Visualization)
Congratulations! 🎉 You’ve reached the final day of the Detox Phase (Tulsi Mulethi – Days 1–10) in your 30-Day Diabetes Guard Reset Program 🌿.
Today, we will:
Recap all the practices you’ve learned in this phase.
Reinforce the importance of daily routine with herbal shots, Kayashram warm-ups, Kayklesh asanas, and Kayotsarg meditation.
Practice a Guided Detox Visualization Meditation to mentally and emotionally cleanse the body.
Reflect on progress with your Lifestyle Tip of the Day.
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MODULE 2: Phase 2: Welcome to Phase 2: Metabolism Boost with Gurmar Methi
You are now entering Phase 2: Metabolism Boost (Days 11–20) with the Gurmar Methi herbal shots. This phase is designed to activate digestion, balance appetite, and energize your metabolism.
In this lesson, you will:
Learn how to start using your second herbal shot (Gurmar Methi).
Understand the daily focus of Phase 2.
Set your intentions for the next 10 days.
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Day 11: Metabolism Activation – Dynamic Warm-Up + Dhanurasana (Bow Pose)
Welcome to Day 11 of your 30-Day Diabetes Guard Reset Program 🌿.
Today we begin the Metabolism Boost Phase (Days 11–20) with Gurmar Methi herbal shots. This phase will strengthen digestion, balance appetite, and energize metabolism.
In this lesson, you will:
Take your first Gurmar Methi herbal shot.
Practice a Dynamic Warm-Up to energize the body.
Learn Dhanurasana (Bow Pose) to activate metabolism and strengthen digestion.
Conclude with Kayotsarg meditation (7 mins).
Apply your Lifestyle Tip of the Day for boosting metabolism.
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Day 12: Improve Digestion – Twisting Warm-Up + Vakrasana (Seated Twist)
Welcome to Day 12 of your 30-Day Diabetes Guard Reset Program 🌿.
We are in the Metabolism Boost Phase (Days 11–20) with Gurmar Methi herbal shots. Today, we’ll focus on digestion and sugar balance through gentle twisting exercises.
In this lesson, you will:
Take your Gurmar Methi herbal shot.
Practice a Twisting Warm-Up to loosen the spine and massage abdominal organs.
Learn Vakrasana (Seated Twist) for improved digestion and metabolism.
Conclude with Kayotsarg meditation (7 mins).
Apply your Lifestyle Tip of the Day to strengthen your progress.
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Day 13 Day 13: Review + Quiz (metabolism habits).
Welcome to Day 13 of your 30-Day Diabetes Guard Reset Program 🌿.
You’ve now completed 2 days of dynamic practices in the Metabolism Boost Phase (Days 11–20, Gurmar Methi). Today is a checkpoint day to:
Reflect on your metabolism and digestion habits.
Assess your consistency with herbal shots, warm-ups, asanas, and meditation.
Take a short quiz to track your progress.
Apply a new Lifestyle Tip for metabolism balance.
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Day 14 Day 14: Energy Warm-Up + Chakrasana Prep (Bridge flow).
Welcome to Day 14 of your 30-Day Diabetes Guard Reset Program 🌿.
We are in the Metabolism Boost Phase (Days 11–20, Gurmar Methi). Today’s focus is to energize your body and prepare your spine for strength and flexibility.
In this lesson, you will:
Take your Gurmar Methi herbal shot.
Perform an Energy Warm-Up to activate blood flow and boost stamina.
Learn Chakrasana Prep (Bridge Flow) to strengthen spine, improve digestion, and stimulate metabolism.
Conclude with Kayotsarg meditation (7 mins).
Apply your Lifestyle Tip of the Day to maintain metabolism balance.
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Day 15: Open Energy Channels – Digestive Warm-Up + Ustrasana (Camel Pose)
Welcome to Day 15 of your 30-Day Diabetes Guard Reset Program 🌿.
We are in the Metabolism Boost Phase (Days 11–20, Gurmar Methi). Today’s session focuses on activating digestion and opening energy channels in the body.
In this lesson, you will:
Take your Gurmar Methi herbal shot.
Practice a Digestive Warm-Up to stimulate abdominal organs.
Learn Ustrasana (Camel Pose) to expand chest, improve digestion, and regulate sugar balance.
Conclude with Kayotsarg meditation (7 mins).
Apply your Lifestyle Tip of the Day for metabolism support.
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Day 16: Boost Vitality – Dynamic Stretches + Surya Namaskar (Gentle Flow)
Welcome to Day 16 of your 30-Day Diabetes Guard Reset Program 🌿.
We are in the Metabolism Boost Phase (Days 11–20, Gurmar Methi). Today’s practice focuses on full-body movement, breath coordination, and energy activation through a gentle Surya Namaskar flow.
In this lesson, you will:
Take your Gurmar Methi herbal shot.
Perform Dynamic Stretches to warm up the body.
Learn a Gentle Surya Namaskar flow (6 steps simplified) to activate metabolism.
Conclude with Kayotsarg meditation (7 mins).
Apply your Lifestyle Tip of the Day for balanced metabolism.
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Day 17: Review + Quiz on Energy & Food Balance
Welcome to Day 17 of your 30-Day Diabetes Guard Reset Program 🌿.
You are moving steadily through the Metabolism Boost Phase (Days 11–20, Gurmar Methi). Today is a reflection and accountability day where you will:
Review your energy and food habits this week.
Take a Mini Self-Check Quiz to measure progress.
Learn a Lifestyle Tip to strengthen your metabolism.
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Day 18: Strengthen Core – Core Activation Warm-Up + Naukasana (Boat Pose)
Welcome to Day 18 of your 30-Day Diabetes Guard Reset Program 🌿.
We are in the Metabolism Boost Phase (Days 11–20, Gurmar Methi). Today’s practice focuses on strengthening the core muscles, stimulating the pancreas, and improving digestion and sugar balance.
In this lesson, you will:
Take your Gurmar Methi herbal shot.
Perform a Core Activation Warm-Up to prepare abdominal muscles.
Learn Naukasana (Boat Pose) to activate digestion and metabolism.
Conclude with Kayotsarg meditation (7 mins).
Apply your Lifestyle Tip of the Day for core strength and sugar stability.
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Day 19: Balance & Flexibility – Breathing Warm-Up + Trikonasana (Triangle Pose)
Welcome to Day 19 of your 30-Day Diabetes Guard Reset Program 🌿.
We are in the Metabolism Boost Phase (Days 11–20, Gurmar Methi). Today’s practice combines breathing techniques with Trikonasana (Triangle Pose) to improve flexibility, stimulate digestion, and balance energy.
In this lesson, you will:
Take your Gurmar Methi herbal shot.
Perform a Breathing Warm-Up to energize and prepare the lungs.
Learn Trikonasana (Triangle Pose) to stretch the spine, stimulate abdominal organs, and balance metabolism.
Conclude with Kayotsarg meditation (7 mins).
Apply your Lifestyle Tip of the Day for better digestion and energy.
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Day 20: Phase 2 Recap + Fire & Energy Meditation
Congratulations! 🎉 You’ve completed 10 full days of Phase 2 – Metabolism Boost with Gurmar Methi.
This phase helped you strengthen digestion, balance appetite, and energize metabolism with daily herbal shots, Kayashram warm-ups, Kayklesh asanas, and Kayotsarg meditation.
In today’s lesson, you will:
Recap the key practices of Phase 2.
Practice a Guided Meditation on Fire & Energy Visualization to strengthen inner vitality.
Apply your Lifestyle Tip of the Day to carry forward your metabolic balance.
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MODULE 3: PHASE 3: Welcome to Phase 3: Sugar Regulation with Karela Jamun
Congratulations on completing the first two phases of your journey! 🎉
You are now entering the final 10 days of the 30-Day Diabetes Guard Reset Program:
Phase 3 – Sugar Regulation with Karela Jamun 🌿.
This phase is designed to regulate blood sugar levels, strengthen the pancreas, and bring lasting balance through herbal support, focused asanas, and deeper meditation.
In this lesson, you will:
Learn how to start using your third herbal shot (Karela Jamun).
Understand the goals and daily lesson structure of Phase 3.
Set your intentions for the final 10 days.
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Day 21: Activate Pancreas – Breathing Warm-Up + Mandukasana (Frog Pose)
Welcome to Day 21 of your 30-Day Diabetes Guard Reset Program 🌿.
You are now beginning Phase 3: Sugar Regulation with Karela Jamun herbal shots. Today’s focus is on stimulating the pancreas and abdominal organs to help regulate sugar levels naturally.
In this lesson, you will:
Take your Karela Jamun herbal shot.
Perform a Breathing Warm-Up to oxygenate and prepare the body.
Learn Mandukasana (Frog Pose) to activate the pancreas and aid digestion.
Conclude with Kayotsarg meditation (10 mins).
Practice a Daily Affirmation for sugar balance.
Apply your Lifestyle Tip of the Day.
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Day 22: Calm & Cleanse – Forward Bend Warm-Up + Paschimottanasana (Seated Forward Bend)
Welcome to Day 22 of your 30-Day Diabetes Guard Reset Program 🌿.
We are in the Sugar Regulation Phase (Days 21–30, Karela Jamun). Today’s practice focuses on forward bends to relax the nervous system, stimulate digestion, and regulate sugar levels.
In this lesson, you will:
Take your Karela Jamun herbal shot.
Perform a Forward Bend Warm-Up to stretch the spine and hamstrings.
Learn Paschimottanasana (Seated Forward Bend) for digestion and pancreas stimulation.
Conclude with Kayotsarg meditation (10 mins).
Practice a Daily Affirmation for inner calm and balance.
Apply your Lifestyle Tip of the Day for sugar regulation.
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Day 23: Deep Detox – Twists + Ardha Matsyendrasana (Half Spinal Twist Advanced)
Welcome to Day 23 of your 30-Day Diabetes Guard Reset Program 🌿.
We are in the Sugar Regulation Phase (Days 21–30, Karela Jamun). Today’s focus is on advanced spinal twisting, which massages the pancreas, liver, and kidneys to support sugar regulation and detoxification.
In this lesson, you will:
Take your Karela Jamun herbal shot.
Perform gentle Twisting Warm-Ups to loosen the spine.
Practice Ardha Matsyendrasana (Advanced Half Spinal Twist) for pancreas stimulation and detox.
Conclude with Kayotsarg meditation (10 mins).
Repeat your Daily Affirmation for sugar balance.
Apply your Lifestyle Tip of the Day for better results.
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Day 24: Find Your Balance – Balance Warm-Up + Vrikshasana (Tree Pose)
Welcome to Day 24 of your 30-Day Diabetes Guard Reset Program 🌿.
We are in the Sugar Regulation Phase (Days 21–30, Karela Jamun). Today’s practice focuses on balance, concentration, and stability — qualities that support emotional calm and steady sugar levels.
In this lesson, you will:
Take your Karela Jamun herbal shot.
Perform a Balance Warm-Up to prepare your body and mind.
Learn Vrikshasana (Tree Pose) for stability, focus, and sugar regulation.
Conclude with Kayotsarg meditation (10 mins).
Practice your Daily Affirmation for balance.
Apply your Lifestyle Tip of the Day.
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Day 25: Review + Quiz on Sugar Regulation Habits and & Chakra Mudra
Welcome to Day 25 of your 30-Day Diabetes Guard Reset Program 🌿.
You’ve now completed 4 days of practice in the Sugar Regulation Phase (Days 21–30, Karela Jamun). Today is a review and accountability checkpoint to:
Reflect on your sugar regulation habits.
Assess your consistency with herbal shots, asanas, meditation, and lifestyle tips.
Take a Mini Quiz to evaluate your progress.
Apply a new Lifestyle Tip for steady sugar control.
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Day 26: Release & Regulate – Core Warm-Up + Advanced Pawanmuktasana with Breath Focus
Welcome to Day 26 of your 30-Day Diabetes Guard Reset Program 🌿.
We are in the Sugar Regulation Phase (Days 21–30, Karela Jamun). Today’s session combines core warm-ups and advanced Pawanmuktasana with breath awareness, which helps stimulate digestion, regulate sugar, and release toxins.
In this lesson, you will:
Take your Karela Jamun herbal shot.
Perform a Core Warm-Up to activate the abdomen.
Practice Pawanmuktasana (Advanced Wind-Relieving Pose with Breath Focus) to massage pancreas and intestines.
Conclude with Kayotsarg meditation (10 mins).
Repeat your Daily Affirmation for sugar balance.
Apply your Lifestyle Tip of the Day for better regulation.
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Day 27: Review + Quiz on Sugar Regulation Progress
Welcome to Day 27 of your 30-Day Diabetes Guard Reset Program 🌿.
You’ve been practicing in the Sugar Regulation Phase (Days 21–30, Karela Jamun). Today is a checkpoint lesson where you will:
Review your sugar-regulating habits.
Reflect on changes in energy, digestion, and stress levels.
Take a Mini Quiz to track progress and consistency.
Apply a Lifestyle Tip to deepen your sugar balance.
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Day 28: Deep Relaxation – Shavasana + Kayotsarg Extended Meditation (15 mins)
Welcome to Day 28 of your 30-Day Diabetes Guard Reset Program 🌿.
We are in the Sugar Regulation Phase (Days 21–30, Karela Jamun). Today’s practice focuses on stress release and deep relaxation, which are vital for maintaining healthy sugar levels and emotional balance.
In this lesson, you will:
Take your Karela Jamun herbal shot.
Practice Shavasana (Corpse Pose) for full-body relaxation.
Go deeper into Kayotsarg Extended Meditation (15 mins) to release tension and balance sugar.
Repeat your Daily Affirmation for healing.
Apply your Lifestyle Tip of the Day for sugar regulation.
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Day 29: Pranayama for Sugar Balance – Anulom Vilom + Bhramari
Welcome to Day 29 of your 30-Day Diabetes Guard Reset Program 🌿.
We are in the Sugar Regulation Phase (Days 21–30, Karela Jamun). Today’s practice is focused on Pranayama (breathwork), which calms the nervous system, reduces stress hormones, and supports natural sugar balance.
In this lesson, you will:
Take your Karela Jamun herbal shot.
Practice Anulom Vilom (Alternate Nostril Breathing) to balance energy.
Practice Bhramari (Humming Bee Breath) to calm the mind and lower stress.
Conclude with Kayotsarg meditation (10 mins).
Repeat your Daily Affirmation for sugar control.
Apply your Lifestyle Tip of the Day.
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Day 30: Final Recap + Self-Assessment + Certificate Celebration
Congratulations! 🎉 You’ve reached Day 30 of your Diabetes Guard Reset Program 🌿.
This marks the completion of your 30-Day Journey — from Detox (Tulsi Mulethi) to Metabolism Boost (Gurmar Methi) and finally Sugar Regulation (Karela Jamun). Today, we’ll celebrate your progress, reflect on your transformation, and complete your self-assessment quiz.
At the end, you’ll receive your Diabetes Wellness Certificate of Completion 🏅.
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