Namaste. Welcome to Day 14.
Stable circulation requires both movement and calm. Today, we gently activate the hips and spine, then flow through a supported bridge to encourage healthy blood flow.”

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:
Supports cardiac endurance and vascular stability during increased movement.

Step 2 – Kayashram: Hip & Spine Preparation (2 mins)

Instructions:

  1. Lie on your back with knees bent

  2. Gently circle knees inward and outward

  3. Rock pelvis side to side

  4. Inhale → lengthen spine

  5. Exhale → relax
    Repeat 6–8 slow rounds

Breathing:
Smooth, controlled nasal breathing

Benefits:

  • Loosens hip joints

  • Improves pelvic circulation

  • Prepares spine for bridge flow

Step 3 – Kayklesh Asana: Setubandhasana Flow (4 mins)

Instructions:

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

  2. Inhale → lift hips into bridge

  3. Exhale → lower hips slowly

  4. Repeat 5–6 controlled rounds

  5. Pause briefly at top without holding breath

Breathing:
Inhale to lift, exhale to lower

Benefits:

  • Enhances circulation

  • Strengthens lower body and back

  • Supports heart function safely

Step 4 – Kayotsarg: Blood-Flow Visualization (7 mins)

Posture:
Rest in Shavasana after the flow.

Guidance:

  • Visualize blood flowing smoothly through vessels

  • Imagine warmth and ease in limbs

  • Allow heart rhythm to remain steady

Focus Statement:
“Blood flows freely and calmly.”

Step 5 – Lifestyle Tip (1 min)

Today’s Tip:
☑ Avoid sitting continuously for more than 45 minutes.

Why:
Prolonged sitting restricts circulation and contributes to BP instability.

Closing Line

“Excellent work. Gentle flow builds strength without stress.
Tomorrow, we continue with digestive loosening and mild Ustrasana.”

Lesson Resources (For Tutor LMS Upload)

📄 PDF – Daily Checklist (Day 14)

✅ Herbal Shot – Amla Arjuna (20 ml)
✅ Kayashram – Hip & Spine Prep
✅ Kayklesh – Setubandhasana Flow (5–6 rounds)
✅ Kayotsarg – Blood-Flow Visualization (7 mins)
✅ Lifestyle Tip – Break prolonged sitting

🖼 Quick Info Card (Graphic / PDF)

Setubandhasana Flow Illustration
Benefits:
• Circulation enhancement
• Lower-body strength
• Heart support
• BP-safe activation

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