Namaste. Welcome to Day 16.
Movement is essential for circulation, but for BP balance it must be rhythmic and calm. Today, we introduce gentle dynamic stretches and a slow Surya Namaskar—performed with awareness, not speed.”

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 during increased physical movement.

Step 2 – Kayashram: Dynamic Stretches (2 mins)

Instructions:

  1. March in place slowly for 30 seconds

  2. Gentle arm swings forward and backward

  3. Side-to-side torso movement

  4. Shoulder rolls with breath

Perform movements slowly and smoothly.

Breathing:
Natural nasal breathing, no breath holding

Benefits:

  • Prepares joints and muscles

  • Improves circulation

  • Prevents sudden BP rise

Step 3 – Kayklesh Asana: Gentle Surya Namaskar (5 mins)

Instructions:

  1. Perform 4–6 slow rounds

  2. Modify steps:

    • Knees down where needed

    • Avoid breath retention

    • Move only within comfort

  3. Pause briefly between rounds

Breathing:
Inhale with opening movements
Exhale with folding movements

Benefits:

  • Enhances full-body circulation

  • Improves coordination

  • Builds stamina safely for BP patients

Step 4 – Kayotsarg: Post-Movement Calm (7 mins)

Posture:
Lie in Shavasana.

Guidance:

  • Observe heartbeat settling

  • Feel warmth spreading through limbs

  • Allow breath to slow naturally

Focus Statement:
“Movement settles into calm.”

Step 5 – Lifestyle Tip (1 min)

Today’s Tip:
☑ Stop activity immediately if you feel dizziness or breathlessness.

Why:
Listening to body signals prevents BP overload and injury.

Closing Line

“Well done. Gentle rhythm builds confidence and circulation.
Tomorrow, we’ll pause to review progress and integrate stability before moving ahead.”

Lesson Resources (For Tutor LMS Upload)

📄 PDF – Daily Checklist (Day 16)

✅ Herbal Shot – Amla Arjuna (20 ml)
✅ Kayashram – Dynamic Stretches
✅ Kayklesh – Gentle Surya Namaskar (4–6 rounds)
✅ Kayotsarg – Post-Movement Calm (7 mins)
✅ Lifestyle Tip – Respect body signals

🖼 Quick Info Card (Graphic / PDF)

Gentle Surya Namaskar Illustration
Benefits:
• Whole-body circulation
• Controlled stamina building
• Stress reduction
• BP-safe dynamic movement

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