Namaste. Welcome to Day 3.
Restricted breathing and spinal stiffness subtly elevate blood pressure. Today, we create space—through side bends and gentle spinal movement—to allow calmness to expand naturally.”

Step 1 – Herbal Shot (1 min)

Herbal Shot: Amla Arjuna
Dosage: 20 ml
When: Morning, empty stomach
How: Mix with lukewarm water, sip slowly

Why:
Supports arterial flexibility, improves circulation rhythm, and protects heart health.

Step 2 – Kayashram: Side-Bending Preparation (2 mins)

Instructions:

  1. Stand or sit comfortably with spine upright

  2. Inhale → raise right arm overhead

  3. Exhale → gently bend to the left

  4. Inhale → return to center

  5. Repeat on the opposite side

  6. Perform 5 rounds each side

Breathing:
Slow, smooth nasal breathing

Benefits:

  • Opens rib cage

  • Improves lung expansion

  • Reduces breath-holding patterns that elevate BP

Step 3 – Kayklesh Asana: Marjariasana (3 mins)

Instructions:

  1. Come onto all fours (table-top position)

  2. Inhale → lift head, arch spine gently

  3. Exhale → drop head, round spine

  4. Move slowly with breath

  5. Repeat 8–10 rounds

Breathing:
Movement follows breath exactly

Benefits:

  • Releases spinal and back tension

  • Improves circulation to nervous system

  • Calms stress response affecting BP

Step 4 – Kayotsarg: Calm Awareness (5 mins)

Posture:
Sit comfortably or rest in a relaxed seated posture.

Guidance:

  • Observe sensations in spine and breath

  • Notice calm spreading through chest and abdomen

  • No effort, only observation

Focus Statement:
“Breath expands. Calm settles.”

Step 5 – Lifestyle Tip (1 min)

Today’s Tip:
☑ Eat fresh vegetables in your meals today.

Why:
Fresh vegetables provide potassium and fiber, helping regulate blood pressure naturally.

Closing Line

“Excellent progress. Space in the body brings space in the mind.
Tomorrow, we will move into forward-bend preparation with Ardha Uttanasana to deepen relaxation.”

Lesson Resources (For Tutor LMS Upload)

📄 PDF – Daily Checklist (Day 3)

✅ Herbal Shot – Amla Arjuna (20 ml)
✅ Kayashram – Side-Bending Prep (5 rounds each side)
✅ Kayklesh – Marjariasana (8–10 rounds)
✅ Kayotsarg – Calm Awareness (5 mins)
✅ Lifestyle Tip – Eat fresh vegetables

🖼 Quick Info Card (Graphic / PDF)

Marjariasana Illustration
Benefits:
• Spine relaxation
• Breath improvement
• Stress reduction
• BP calming support

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