Namaste. Welcome to Day 6.
Stress often hides deep within the body. Today, we stretch gently from head to toe and use a restorative twist to allow the nervous system to fully release.”

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 arterial flexibility, heart strength, and circulation stability.

Step 2 – Kayashram: Full-Body Stretch (2 mins)

Instructions:

  1. Lie on your back in Shavasana

  2. Inhale → stretch arms overhead, legs long

  3. Exhale → relax completely

  4. Repeat slow stretch–release 3–4 times

Breathing:
Inhale during stretch, exhale during release

Benefits:

  • Releases whole-body tension

  • Improves circulation

  • Prepares body for restorative twisting

Step 3 – Kayklesh Asana: Supine Spinal Twist (3 mins)

Instructions:

  1. Lie on your back, knees bent

  2. Drop both knees gently to the right

  3. Extend arms sideways, palms up

  4. Turn head gently to the left (optional)

  5. Hold 1–2 minutes, then switch sides

Breathing:
Slow and natural, no strain

Benefits:

  • Calms nervous system

  • Releases spinal and abdominal tension

  • Supports BP reduction through relaxation

Step 4 – Kayotsarg: Deep Release Relaxation (7 mins)

Posture:
Remain lying comfortably on your back.

Guidance:

  • Feel the body becoming heavy

  • Observe breath softening

  • Allow thoughts to dissolve naturally

Focus Statement:
“The body lets go. Calm flows freely.”

Step 5 – Lifestyle Tip (1 min)

Today’s Tip:
☑ Take short breaks during the day to stretch and breathe.

Why:
Continuous tension keeps BP elevated; micro-breaks prevent stress accumulation.

Closing Line

“Well done. Deep release creates lasting calm.
Tomorrow, we’ll pause to review your progress and integrate Makarasana for grounding.”

Lesson Resources (For Tutor LMS Upload)

📄 PDF – Daily Checklist (Day 6)

✅ Herbal Shot – Amla Arjuna (20 ml)
✅ Kayashram – Full-Body Stretch (3–4 rounds)
✅ Kayklesh – Supine Spinal Twist (both sides)
✅ Kayotsarg – Deep Release (7 mins)
✅ Lifestyle Tip – Take short stretch breaks

🖼 Quick Info Card (Graphic / PDF)

Supine Spinal Twist Illustration
Benefits:
• Deep relaxation
• Spine release
• Stress reduction
• BP calming support

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