Namaste. Welcome to Phase 3.
At this stage, your body knows how to calm itself. Today’s practice reinforces deep settling and teaches the system to remain relaxed even in stillness.”

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 long-term heart rhythm consistency and vascular resilience.

Step 2 – Kayashram: Forward Bend Preparation (2 mins)

Instructions:

  1. Sit with legs stretched forward

  2. Place hands beside hips

  3. Inhale → lengthen spine upward

  4. Exhale → hinge slightly forward from hips

  5. Inhale → return upright

  6. Repeat 5–6 gentle rounds

Breathing:
Slow nasal breathing, no strain

Benefits:

  • Prepares hamstrings and spine

  • Signals nervous system to slow down

  • Prevents stiffness during forward bending

Step 3 – Kayklesh Asana: Paschimottanasana (4 mins)

Instructions:

  1. Sit with legs stretched

  2. Inhale → raise arms, lengthen spine

  3. Exhale → fold forward, hands on shins or feet

  4. Keep spine long, avoid force

  5. Hold 30–45 seconds, repeat 2 times

Breathing:
Inhale gently, exhale longer and softer

Benefits:

  • Profound nervous-system calming

  • Improves circulation to spine and abdomen

  • Supports sustained BP reduction

Step 4 – Kayotsarg: Deep Calm (10 mins)

Posture:
Sit comfortably or lie in Shavasana after the asana.

Guidance:

  • Observe the stillness after forward bending

  • Let breath become subtle and quiet

  • Rest in awareness without effort

Focus Statement:
“Calm is stable. The body is at ease.”

Step 5 – Lifestyle Tip (1 min)

Today’s Tip:
☑ Fix a daily quiet time (5–10 minutes) for stillness.

Why:
Regular stillness prevents stress accumulation and BP relapse.

Closing Line

“Excellent work. Stillness is now your strength.
Tomorrow, we deepen this calm with supine spinal twist and pressure-release visualization.”

Lesson Resources (For Tutor LMS Upload)

📄 PDF – Daily Checklist (Day 21)

✅ Herbal Shot – Amla Arjuna (20 ml)
✅ Kayashram – Forward Bend Prep (5–6 rounds)
✅ Kayklesh – Paschimottanasana (2 rounds)
✅ Kayotsarg – Deep Calm (10 mins)
✅ Lifestyle Tip – Daily quiet time

🖼 Quick Info Card (Graphic / PDF)

Paschimottanasana Illustration
Benefits:
• Deep nervous-system calming
• Stress resilience
• Spine relaxation
• Long-term BP stability

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