Namaste. Welcome to Day 1 of your BP Balance journey.
Today, we begin by calming the body and nervous system. No force, no strain—only awareness and ease.”

Step 1 – Herbal Shot (1 min)

Herbal Shot: Amla Arjuna
Dosage: 20 ml
When: Morning, empty stomach
How: Mix with lukewarm water and sip slowly

Why:
Amla supports vascular health. Arjuna strengthens heart muscles and regulates BP rhythm.

Step 2 – Kayashram: Joint Loosening (2 mins)

Instructions:

  1. Sit or stand comfortably

  2. Gently rotate:

    • Ankles – 10 rotations

    • Knees – 10 rotations

    • Wrists – 10 rotations

    • Shoulders – 10 slow rolls

  3. Keep breathing natural and relaxed

Benefits:

  • Releases stored tension

  • Improves circulation

  • Prepares body safely for asana

Step 3 – Kayklesh Asana: Vajrasana (3 mins)

Instructions:

  1. Kneel on the mat, big toes touching

  2. Sit back on heels, spine upright

  3. Place palms on thighs

  4. Close eyes, breathe slowly

  5. Hold for 2–3 minutes

Breathing:
Inhale gently through the nose
Exhale longer than inhale

Benefits:

  • Calms heart rate

  • Improves digestion (indirect BP support)

  • Grounds the nervous system

Step 4 – Kayotsarg: Body Awareness Relaxation (5 mins)

Posture:
Remain in Vajrasana or shift to a comfortable seated posture.

Guidance:

  • Bring awareness to feet → legs → abdomen → chest → face

  • Silently observe sensations

  • No control, only awareness

Focus:
“Let the body settle. Let pressure melt away.”

Step 5 – Lifestyle Tip (1 min)

Today’s Tip:
☑ Sip warm water slowly throughout the day.
Avoid gulping cold water.

Why:
Gentle hydration supports circulation and reduces BP fluctuations.

Closing Line

“Excellent start. Today you planted the foundation of calm.
Tomorrow, we will release neck and shoulder tension using Shashankasana.”

 

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