Namaste. Welcome to Phase 2.
Your system is now calmer and ready for gentle strengthening. Today, we awaken circulation through controlled movements and steady posture.”

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 heart strength and vascular tone during increased activity.

Step 2 – Kayashram: Arm & Shoulder Mobility (2 mins)

Instructions:

  1. Stand comfortably with feet hip-width apart

  2. Rotate arms forward 10 times

  3. Rotate arms backward 10 times

  4. Shrug shoulders up → release down (10 rounds)

Breathing:
Inhale during lift, exhale during release

Benefits:

  • Improves upper-body circulation

  • Releases shoulder stiffness

  • Prepares body for standing posture

Step 3 – Kayklesh Asana: Tadasana (3 mins)

Instructions:

  1. Stand tall with feet together or hip-width apart

  2. Distribute weight evenly

  3. Lengthen spine upward

  4. Arms relaxed by sides

  5. Hold 1–2 minutes

Breathing:
Slow, steady nasal breathing

Benefits:

  • Improves posture and balance

  • Encourages smooth blood flow

  • Builds stability without exertion

Step 4 – Kayotsarg: Circulation Awareness (7 mins)

Posture:
Remain in Tadasana or sit comfortably afterward.

Guidance:

  • Sense blood flow in arms, legs, and chest

  • Observe warmth and lightness

  • Let awareness remain steady and calm

Focus Statement:
“Circulation is smooth and balanced.”

Step 5 – Lifestyle Tip (1 min)

Today’s Tip:
☑ Take a 5–10 minute walk after meals.

Why:
Gentle post-meal walking improves circulation and prevents BP spikes.

Closing Line

“Well done. Stability builds confidence in the body.
Tomorrow, we’ll introduce spinal twisting with Vakrasana to enhance circulation further.”

Lesson Resources (For Tutor LMS Upload)

📄 PDF – Daily Checklist (Day 11)

✅ Herbal Shot – Amla Arjuna (20 ml)
✅ Kayashram – Arm & Shoulder Mobility
✅ Kayklesh – Tadasana (1–2 mins)
✅ Kayotsarg – Circulation Awareness (7 mins)
✅ Lifestyle Tip – Walk after meals

🖼 Quick Info Card (Graphic / PDF)

Tadasana Illustration
Benefits:
• Postural stability
• Circulation support
• Balance improvement
• BP-safe strengthening

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