Namaste. Welcome to Day 10.
Over the past nine days, you’ve trained your body to slow down. Today, we pause, review, and deeply imprint calm—so it becomes your new baseline.”

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:
Consistency strengthens cardiovascular support and BP stability.

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

Instructions:

  1. Gentle neck rotations

  2. Shoulder rolls

  3. Side bends

  4. Forward-bend preparation

  5. Spinal mobility movements

Perform each movement slowly, 3–4 times.

Benefits:

  • Reinforces neuromuscular memory

  • Keeps circulation smooth

  • Prevents stiffness without exertion

Step 3 – Kayklesh Asana: Supported Resting Posture (3 mins)

Instructions:

  • Choose Shavasana or Makarasana

  • Use a pillow or folded blanket for comfort

  • Close eyes and allow body to fully rest

Breathing:
Slow, effortless nasal breathing

Benefits:

  • Deep physical relaxation

  • Heart-rate normalization

  • BP rhythm stabilization

Step 4 – Kayotsarg: Deep Calm Visualization (10 mins)

Posture:
Remain in your resting posture.

Guidance:

  • Visualize calm spreading from the heart through the body

  • Imagine blood flowing smoothly and effortlessly

  • With each exhale, feel pressure melting away

Visualization Cue:
“Calm is stable. The body remembers balance.”

Step 5 – Lifestyle Tip (1 min)

Today’s Tip:
☑ Observe your BP readings calmly, without anxiety.

Why:
Measurement anxiety can falsely elevate BP and reinforce stress patterns.

Closing Line

“Congratulations. You’ve completed Phase 1.
Tomorrow, we enter Phase 2: Circulation & Stability, where we gently strengthen and stabilize your system.”

Lesson Resources (For Tutor LMS Upload)

📄 PDF – Daily Checklist (Day 10)

✅ Herbal Shot – Amla Arjuna (20 ml)
✅ Kayashram – Phase Review Movements
✅ Kayklesh – Supported Resting Posture
✅ Kayotsarg – Deep Calm Visualization (10 mins)
✅ Lifestyle Tip – Calm BP observation

🖼 Quick Info Card (Graphic / PDF)

Deep Calm Visualization (Concept Graphic)
Benefits:
• Nervous-system imprinting
• Heart rhythm stability
• Stress resilience
• Long-term BP balance

PreviousNext