📋 Day 6 – Daily Checklist

  • ✅ Opening: Namaste! Welcome to Day 6. Focus: Full-body stretch + Bridge Pose for spine & digestion.

Step 1 – Herbal Shot (1 min)

  • Tulsi Mulethi – 20 ml.

  • Take on empty stomach with lukewarm water.

Step 2 – Kayashram Warm-Up: Full-Body Stretch (1–2 mins)

  • Lie on back, arms overhead, legs extended.

  • Stretch arms & legs away, hold 10 sec → release.

  • Repeat 3–5 times.

  • ✅ Benefits: Improves circulation, relieves stiffness, energizes.

Step 3 – Kayklesh Asana: Setubandhasana (Bridge Pose) (2–3 mins)

  • Lie on back, bend knees, feet hip-width apart.

  • Arms beside body, palms down.

  • Inhale → lift hips up, shoulders grounded.

  • Hold 15–20 sec → exhale → release. Repeat 3 times.

  • ✅ Benefits: Strengthens back/legs, massages pancreas & thyroid, boosts blood flow to brain, reduces stress.

Step 4 – Kayotsarg Breathing (2 mins)

  • Lie on back, one hand on belly.

  • Deep inhale (belly rises), slow exhale (belly falls).

  • Focus on calming energy.

Step 5 – Lifestyle Tip (1 min)

  • Replace white rice with brown rice or millets.

  • ✅ Supports stable blood sugar & natural detox.

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