Namaste. Welcome to Day 12.
Gentle spinal twists refresh circulation and remove stiffness. Today, we twist with awareness—never with force—to support blood pressure balance.”

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:
Strengthens heart function and supports smooth vascular response.

Step 2 – Kayashram: Spinal Twist Preparation (2 mins)

Instructions:

  1. Sit comfortably with legs stretched

  2. Place hands on knees

  3. Inhale → lengthen spine

  4. Exhale → gently rotate torso to the right

  5. Return to center and repeat left

  6. Perform 5 slow rounds each side

Breathing:
Inhale to prepare, exhale to rotate

Benefits:

  • Loosens spinal muscles

  • Prepares joints safely

  • Improves circulation to trunk

Step 3 – Kayklesh Asana: Vakrasana (3 mins)

Instructions:

  1. Sit with legs stretched forward

  2. Bend right knee, place foot beside left knee

  3. Inhale → lengthen spine

  4. Exhale → twist to the right

  5. Hold 20–30 seconds

  6. Repeat on the other side

Breathing:
Calm nasal breathing

Benefits:

  • Enhances spinal flexibility

  • Improves blood circulation

  • Supports digestion and BP balance

Step 4 – Kayotsarg: Steady-Breath Awareness (7 mins)

Posture:
Sit comfortably with spine upright.

Guidance:

  • Observe breath rhythm

  • Keep attention steady

  • Allow circulation to settle naturally

Focus Statement:
“The breath is steady. Flow is balanced.”

Step 5 – Lifestyle Tip (1 min)

Today’s Tip:
☑ Reduce added salt in meals today.

Why:
Excess sodium increases fluid retention and elevates blood pressure.

Closing Line

“Excellent work. Controlled twisting refreshes circulation without strain.
Tomorrow, we pause for a review and integration day before moving forward.”

Lesson Resources (For Tutor LMS Upload)

📄 PDF – Daily Checklist (Day 12)

✅ Herbal Shot – Amla Arjuna (20 ml)
✅ Kayashram – Spinal Twist Preparation
✅ Kayklesh – Vakrasana (both sides)
✅ Kayotsarg – Steady-Breath Awareness (7 mins)
✅ Lifestyle Tip – Reduce salt intake

🖼 Quick Info Card (Graphic / PDF)

Vakrasana Illustration
Benefits:
• Circulation enhancement
• Spine mobility
• Digestive support
• BP regulation

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