Namaste. Welcome to Day 5.
A tight chest and stiff spine can subtly restrict circulation. Today, we use gentle movements and a supported backbend to create openness without strain.”

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:
Arjuna strengthens cardiac muscle function, while Amla supports vessel elasticity.

Step 2 – Kayashram: Gentle Spinal Mobility (2 mins)

Instructions:

  1. Lie on your back with knees bent

  2. Gently rock knees side to side

  3. Inhale at center, exhale as knees drop

  4. Move slowly for 1–2 minutes

Breathing:
Natural and relaxed

Benefits:

  • Releases spinal tension

  • Reduces lower-back stiffness

  • Prepares spine for backbend safely

Step 3 – Kayklesh Asana: Setubandhasana (3 mins)

Instructions:

  1. Lie on your back, knees bent, feet hip-width apart

  2. Arms beside body, palms down

  3. Inhale → gently lift hips

  4. Exhale → hold comfortably (no force)

  5. Hold 20–30 seconds, repeat 2 times

Breathing:
Slow nasal breathing, steady rhythm

Benefits:

  • Opens chest and lungs

  • Improves circulation

  • Helps counter stress-related BP imbalance

Step 4 – Kayotsarg: Guided Relaxation (5–7 mins)

Posture:
Lie comfortably on your back (Shavasana).

Guidance:

  • Feel the chest open and relaxed

  • Observe breath moving freely

  • Let heart rhythm settle naturally

Focus Statement:
“The chest is open. The breath is easy.”

Step 5 – Lifestyle Tip (1 min)

Today’s Tip:
☑ Practice slow breathing before bed (5 minutes).

Why:
Slow breathing reduces sympathetic activation and lowers nighttime BP.

Closing Line

“Excellent work. Opening the chest allows energy and blood to flow freely.
Tomorrow, we’ll continue with full-body stretching and a calming supine twist.”

Lesson Resources (For Tutor LMS Upload)

📄 PDF – Daily Checklist (Day 5)

✅ Herbal Shot – Amla Arjuna (20 ml)
✅ Kayashram – Gentle Spinal Mobility (1–2 mins)
✅ Kayklesh – Setubandhasana (2 rounds)
✅ Kayotsarg – Guided Relaxation (5–7 mins)
✅ Lifestyle Tip – Slow breathing before bed

🖼 Quick Info Card (Graphic / PDF)

Setubandhasana Illustration
Benefits:
• Chest opening
• Circulation support
• Stress reduction
• BP stabilization

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