Namaste. Welcome to Day 15.
Digestive tension and chest restriction affect circulation more than we realize. Today, we release the abdomen and open the chest gently—followed by deep relaxation.”
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 efficiency and vascular tone during posture changes.
Step 2 – Kayashram: Digestive Loosening (2 mins)
Instructions:
Sit comfortably with spine upright
Place hands on abdomen
Gently massage abdomen in clockwise circles
Breathe naturally for 1–2 minutes
Benefits:
Relieves digestive stagnation
Reduces abdominal pressure
Prepares body for chest opening
Step 3 – Kayklesh Asana: Mild Ustrasana (3 mins)
Instructions:
Kneel with knees hip-width apart
Place hands on lower back for support
Inhale → gently lift chest
Exhale → hold comfortably without dropping head
Hold 15–20 seconds, repeat 2 rounds
Breathing:
Slow nasal breathing, no strain
Benefits:
Opens chest and lungs
Improves circulation
Supports heart health safely
Step 4 – Kayotsarg: Settling Relaxation (7 mins)
Posture:
Sit or lie comfortably (Shavasana).
Guidance:
Feel chest soften after opening
Observe breath returning to calm rhythm
Let nervous system settle
Focus Statement:
“Openness settles into calm.”
Step 5 – Lifestyle Tip (1 min)
Today’s Tip:
☑ Eat slowly and avoid overeating.
Why:
Heavy digestion increases cardiac workload and BP.
Closing Line
“Well done. Balanced opening and relaxation strengthen circulation gently.
Tomorrow, we’ll move into dynamic stretches and a gentle Surya Namaskar flow.”
Lesson Resources (For Tutor LMS Upload)
📄 PDF – Daily Checklist (Day 15)
✅ Herbal Shot – Amla Arjuna (20 ml)
✅ Kayashram – Digestive Loosening
✅ Kayklesh – Mild Ustrasana (2 rounds)
✅ Kayotsarg – Settling Relaxation (7 mins)
✅ Lifestyle Tip – Eat slowly
🖼 Quick Info Card (Graphic / PDF)
Mild Ustrasana Illustration
Benefits:
• Chest opening
• Circulation support
• Digestive relief
• BP-safe posture