Namaste. Welcome to Day 8.
A stagnant lower back can restrict circulation and energy flow. Today, we awaken the spine carefully and open the chest while keeping the nervous system 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:
Supports cardiovascular tone and protects heart rhythm during lifestyle change.

Step 2 – Kayashram: Pelvic & Lower-Back Preparation (2 mins)

Instructions:

  1. Lie on your back with knees bent

  2. Gently tilt pelvis upward and downward

  3. Inhale → slight arch

  4. Exhale → flatten lower back to floor

  5. Repeat 8–10 slow rounds

Breathing:
Movement synchronized with breath

Benefits:

  • Releases lower-back stiffness

  • Improves pelvic circulation

  • Prepares spine for safe backbend

Step 3 – Kayklesh Asana: Bhujangasana (3 mins)

Instructions:

  1. Lie on your stomach, palms under shoulders

  2. Inhale → gently lift chest (elbows slightly bent)

  3. Keep pelvis and legs relaxed on mat

  4. Exhale → release down

  5. Perform 3 gentle rounds, hold 15–20 seconds each

Breathing:
Smooth nasal breathing, no strain

Benefits:

  • Opens chest and lungs

  • Improves blood circulation

  • Supports heart health without BP spikes

Step 4 – Kayotsarg: Relaxed Body Scan (5–7 mins)

Posture:
Lie comfortably on your back (Shavasana).

Guidance:

  • Scan from feet to head

  • Notice warmth, relaxation, and ease

  • Allow breath to become effortless

Focus Statement:
“The spine is free. The breath flows.”

Step 5 – Lifestyle Tip (1 min)

Today’s Tip:
☑ Sit with your spine upright during meals and work.

Why:
Poor posture compresses circulation and subtly increases BP.

Closing Line

“Excellent work. Gentle spinal awakening supports circulation and calm.
Tomorrow, we’ll move into core relaxation with Shavasana and heart-area focus.”

Lesson Resources (For Tutor LMS Upload)

📄 PDF – Daily Checklist (Day 8)

✅ Herbal Shot – Amla Arjuna (20 ml)
✅ Kayashram – Pelvic & Lower-Back Prep (8–10 rounds)
✅ Kayklesh – Bhujangasana (3 rounds)
✅ Kayotsarg – Body Scan (5–7 mins)
✅ Lifestyle Tip – Maintain upright posture

🖼 Quick Info Card (Graphic / PDF)

Bhujangasana Illustration
Benefits:
• Chest opening
• Circulation support
• Spine vitality
• BP-safe energization

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