Namaste. Welcome to Day 9.
Chronic core tension keeps the body in alert mode. Today, we consciously soften the abdomen and allow the heart area to rest deeply.”
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 cardiac muscle function and stabilizes BP rhythms.
Step 2 – Kayashram: Core Relaxation (2 mins)
Instructions:
Lie on your back with knees bent
Place one hand on abdomen, one on chest
Inhale → abdomen gently rises
Exhale → abdomen softens and falls
Continue for 8–10 slow breaths
Breathing:
Natural, unforced abdominal breathing
Benefits:
Releases abdominal tension
Activates parasympathetic response
Lowers stress-driven BP
Step 3 – Kayklesh Asana: Shavasana (5 mins)
Instructions:
Lie flat on your back
Arms slightly away from body, palms facing up
Legs relaxed, feet falling outward
Close eyes and remain still
Breathing:
Effortless, slow nasal breathing
Benefits:
Deep nervous-system rest
Heart-rate stabilization
Overall BP calming
Step 4 – Kayotsarg: Heart-Area Relaxation (7 mins)
Posture:
Remain in Shavasana.
Guidance:
Bring awareness to the heart center
Imagine warmth spreading across the chest
With each exhale, feel pressure dissolving
Focus Statement:
“The heart is relaxed. The rhythm is steady.”
Step 5 – Lifestyle Tip (1 min)
Today’s Tip:
☑ Aim for 7–8 hours of uninterrupted sleep tonight.
Why:
Poor sleep is a major contributor to elevated blood pressure.
Closing Line
“Excellent. Deep rest is powerful medicine.
Tomorrow, we complete Phase 1 with a detox recap and guided calm visualization.”
Lesson Resources (For Tutor LMS Upload)
📄 PDF – Daily Checklist (Day 9)
✅ Herbal Shot – Amla Arjuna (20 ml)
✅ Kayashram – Core Relaxation (8–10 breaths)
✅ Kayklesh – Shavasana (5 mins)
✅ Kayotsarg – Heart-Area Relaxation (7 mins)
✅ Lifestyle Tip – Prioritize quality sleep
🖼 Quick Info Card (Graphic / PDF)
Shavasana Illustration
Benefits:
• Deep relaxation
• Heart calming
• Stress reduction
• BP stabilization