Namaste. Welcome to Day 7.
Progress happens not only through action, but through reflection. Today, we slow down, review your journey so far, and allow the body to integrate calm.”

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:
Consistent intake builds cardiovascular support and BP stability over time.

Step 2 – Kayashram: Gentle Review Movements (2 mins)

Instructions:

  1. Light neck rotations

  2. Shoulder rolls

  3. Gentle side bends

  4. Slow spinal movements

Perform each movement slowly and comfortably, 4–5 times.

Benefits:

  • Reinforces learned mobility

  • Prevents stiffness

  • Keeps circulation active without stress

Step 3 – Kayklesh Asana: Makarasana (5 mins)

Instructions:

  1. Lie on your stomach

  2. Rest forehead on crossed arms

  3. Keep legs relaxed, heels falling outward

  4. Allow abdomen to rest freely

Breathing:
Deep, natural abdominal breathing

Benefits:

  • Profound nervous-system calming

  • Reduces heart rate

  • Helps stabilize blood pressure

Step 4 – Kayotsarg: Reflection & Awareness (7 mins)

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

Guidance:

  • Observe physical changes in the body

  • Notice breath, mood, and energy levels

  • Reflect without judgment

Reflection Prompts (silent):

  • Is my breathing calmer?

  • Is my body more relaxed?

  • Do I feel more settled?

Focus Statement:
“Awareness deepens healing.”

Step 5 – Lifestyle Tip (1 min)

Today’s Tip:
☑ Limit exposure to stressful news or screens today.

Why:
Mental overstimulation directly elevates BP through sympathetic activation.

Closing Line

“Well done. Integration strengthens results.
Tomorrow, we continue with pelvic and lower-back preparation followed by Bhujangasana.”

Lesson Resources (For Tutor LMS Upload)

📄 PDF – Daily Checklist (Day 7)

✅ Herbal Shot – Amla Arjuna (20 ml)
✅ Kayashram – Gentle Review Movements
✅ Kayklesh – Makarasana (5 mins)
✅ Kayotsarg – Reflection & Awareness (7 mins)
✅ Lifestyle Tip – Reduce screen stress

🖼 Quick Info Card (Graphic / PDF)

Makarasana Illustration
Benefits:
• Deep relaxation
• Heart rate calming
• Stress release
• BP stabilization

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