Course Content
Welcome
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Welcome to Your 30-Day BP Balance: Circulation Reset Program 🎉
Blood Pressure Planner
Blood Pressure Chart
MODULE 1 – Nervous System Detox (Days 1–10)
Goal: Reduce stress BP, calm sympathetic overdrive, improve sleep
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Nervous System Detox (Days 1–10)
Day 1 Begin Calm – Joint Loosening + Vajrasana
Welcome to Day 1 of your 30-Day BP Balance: Circulation Reset Program 🌿.Today, we begin Phase 1: Calm & Decompress (Amla Arjuna – Days 1–10).In this lesson, you will:Learn how to take your Amla Arjuna herbal shot correctlyPractice joint loosening Kayashram to release physical tensionSit in Vajrasana to stabilize digestion and circulationExperience Kayotsarg body-awareness relaxationApply a simple hydration habit to support healthy blood pressureThis phase is about slowing down, not pushing.
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Begin Calm – Joint Loosening + Vajrasana
Joint loosening
33:31
Day 2: Releasing Upper Tension – Neck & Shoulder Release + Shashankasana
Welcome to Day 2 of your 30-Day BP Balance: Circulation Reset Program 🌿.Today, we continue Phase 1: Calm & Decompress (Amla Arjuna – Days 1–10).In this lesson, you will:Take your Amla Arjuna herbal shot to support heart and vessel healthPractice neck and shoulder release Kayashram to unload stress-held tensionPerform Shashankasana (Child’s Pose) to calm the nervous systemExperience natural breath observation (Kayotsarg)Apply a dietary avoidance tip to reduce BP spikesThis session targets one of the primary BP triggers: upper-body stress accumulation.
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Day 2: Releasing Upper Tension – Neck & Shoulder Release + Shashankasana
Neck and shoulder Release
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Shasankasan
00:00
Day 3: Expanding Calm – Side-Bending Preparation + Marjariasana
Welcome to Day 3 of your 30-Day BP Balance: Circulation Reset Program 🌿.Today, we continue Phase 1: Calm & Decompress (Amla Arjuna – Days 1–10).In this lesson, you will:Take your Amla Arjuna herbal shot for vascular and heart supportPractice side-bending Kayashram to open the rib cage and improve breathing capacityPerform Marjariasana (Cat Stretch) to release spinal tensionExperience calm awareness KayotsargApply a nutritional lifestyle tip to support BP balanceThis session focuses on breath space and spinal ease, both critical for BP regulation.
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Expanding Calm – Side-Bending Preparation + Marjariasana
Side bending
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Marjariasana
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Day 4: Settling the Nervous System – Forward Bend Preparation + Ardha Uttanasana
Welcome to Day 4 of your 30-Day BP Balance: Circulation Reset Program 🌿.Today, we continue Phase 1: Calm & Decompress (Amla Arjuna – Days 1–10).In this lesson, you will:Take your Amla Arjuna herbal shot to support heart and vascular calmPractice forward-bend preparation Kayashram to release posterior body tensionPerform Ardha Uttanasana (Half Forward Bend) to settle the nervous systemExperience a settling Kayotsarg meditationApply a meal-timing lifestyle tip that supports BP stabilityForward bends are especially effective for reducing stress-related blood pressure elevation.
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Settling the Nervous System – Forward Bend Preparation + Ardha Uttanasana
Ardha Uttanasan
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Forward bending
00:00
Day 5: Opening the Chest – Gentle Spinal Mobility + Setubandhasana
Welcome to Day 5 of your 30-Day BP Balance: Circulation Reset Program 🌿.Today, we continue Phase 1: Calm & Decompress (Amla Arjuna – Days 1–10).In this lesson, you will:Take your Amla Arjuna herbal shot to support heart strength and circulationPractice gentle spinal mobility Kayashram to reduce stiffness and stress loadPerform Setubandhasana (Bridge Pose) to open the chest and support circulationExperience guided relaxation KayotsargApply a breathing-based lifestyle tip for BP stabilityThis session gently opens the chest while keeping the nervous system calm and supported.
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Opening the Chest – Gentle Spinal Mobility + Setubandhasana
Setubandhan Asan
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Spine Exersize
00:00
Day 6: Releasing Deep Tension – Full-Body Stretch + Supine Spinal Twist
Welcome to Day 6 of your 30-Day BP Balance: Circulation Reset Program 🌿.Today, we continue Phase 1: Calm & Decompress (Amla Arjuna – Days 1–10).In this lesson, you will:Take your Amla Arjuna herbal shot to support heart rhythm and vessel healthPractice a full-body stretching Kayashram to release accumulated tensionPerform a supine spinal twist to calm the nervous systemExperience deep-release Kayotsarg relaxationApply a stress-management lifestyle tip for blood pressure balanceThis session is designed to let the body deeply unwind, an essential step in BP normalization.
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Releasing Deep Tension – Full-Body Stretch + Supine Spinal Twist
Full body Stretch
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Spinal Twist
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Day 7: Integrating Calm – Review Day + Makarasana
Welcome to Day 7 of your 30-Day BP Balance: Circulation Reset Program 🌿.Today is a Review & Integration Day within Phase 1: Calm & Decompress (Amla Arjuna – Days 1–10).In this lesson, you will:Continue your Amla Arjuna herbal shotLightly review the practices learned in Days 1–6Rest in Makarasana (Crocodile Pose) to deeply relax the bodyExperience Reflection Kayotsarg to observe changes withinReinforce habits that support stable blood pressureThis day is intentionally lighter to prevent overload and enhance absorption.
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Integrating Calm – Review Day + Makarasana
Makarasana
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Day 8: Awakening Vital Flow – Pelvic & Lower-Back Preparation + Bhujangasana
Welcome to Day 8 of your 30-Day BP Balance: Circulation Reset Program 🌿.Today, we continue Phase 1: Calm & Decompress (Amla Arjuna – Days 1–10).In this lesson, you will:Take your Amla Arjuna herbal shot for heart and vessel supportPractice pelvic and lower-back preparation Kayashram to remove stiffnessPerform Bhujangasana (Cobra Pose) gently to improve circulationExperience relaxed body-scan KayotsargApply a posture-correction lifestyle tip for BP stabilityThis session restores gentle spinal vitality without overstimulation.
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Awakening Vital Flow – Pelvic & Lower-Back Preparation + Bhujangasana
Lower back
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Pelvic Floor Yoga
00:00
Bhujangasana
00:00
Day 9: Deep Rest & Heart Calm – Core Relaxation + Shavasana
Welcome to Day 9 of your 30-Day BP Balance: Circulation Reset Program 🌿.Today, we continue Phase 1: Calm & Decompress (Amla Arjuna – Days 1–10).In this lesson, you will:Take your Amla Arjuna herbal shot to support heart rhythm and vascular easePractice core relaxation Kayashram to release abdominal holdingRest deeply in Shavasana for full-body recoveryExperience heart-area focused KayotsargApply a sleep-support lifestyle tip for BP balanceThis session emphasizes deep rest, allowing the heart and nervous system to reset.
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Deep Rest & Heart Calm – Core Relaxation + Shavasana
heart yoga
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Day 10: Consolidating Calm – Phase Recap + Deep Calm Visualization
Welcome to Day 10 of your 30-Day BP Balance: Circulation Reset Program 🌿.Today marks the completion of Phase 1: Calm & Decompress (Amla Arjuna – Days 1–10).In this lesson, you will:Continue your Amla Arjuna herbal shotGently review and integrate the practices from Days 1–9Rest deeply in a supported relaxation postureExperience a Deep Calm Visualization (Kayotsarg)Reflect on changes in body, breath, and blood pressure patternsThis day is designed to lock calm into your nervous system before moving forward.
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Consolidating Calm – Phase Recap + Deep Calm Visualization
yoga nidra
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MODULE 2 – Circulation & Heart Support (Days 11–20)
Goal: Improve arterial tone, circulation, and heart efficiency
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Circulation & Stability (Days 11–20)
Day 11: Building Stability – Arm & Shoulder Mobility + Tadasana
Welcome to Day 11 of your 30-Day BP Balance: Circulation Reset Program 🌿.Today, we begin Phase 2: Circulation & Stability (Amla Arjuna – Days 11–20).In this lesson, you will:Continue your Amla Arjuna herbal shot for cardiovascular supportPractice arm and shoulder mobility Kayashram to improve upper-body circulationPerform Tadasana (Mountain Pose) to build postural stabilityExperience circulation-awareness KayotsargApply a movement-based lifestyle tip to support BP balanceThis phase strengthens circulation without triggering BP spikes.
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Building Stability – Arm & Shoulder Mobility + Tadasana
Arm Shoulder Exersize
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Tadasana
00:00
Day 12: Activating Flow – Spinal Twist Preparation + Vakrasana
Welcome to Day 12 of your 30-Day BP Balance: Circulation Reset Program 🌿.Today, we continue Phase 2: Circulation & Stability (Amla Arjuna – Days 11–20).In this lesson, you will:Take your Amla Arjuna herbal shot to support vascular tonePractice spinal twist preparation Kayashram to gently mobilize the spinePerform Vakrasana (Seated Spinal Twist) to improve circulationExperience steady-breath KayotsargApply a salt-awareness lifestyle tip for BP regulationTwists improve blood flow while maintaining nervous-system stability.
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Day 12: Activating Flow – Spinal Twist Preparation + Vakrasana
Vakrasana
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Spinal Twist
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Day 13: Integrating Flow – Review Day + Supta Baddha Konasana
Welcome to Day 13 of your 30-Day BP Balance: Circulation Reset Program 🌿.Today is a Review & Integration Day within Phase 2: Circulation & Stability (Amla Arjuna – Days 11–20).In this lesson, you will:Continue your Amla Arjuna herbal shotLightly review and reinforce practices from Days 11–12Rest in Supta Baddha Konasana (Reclined Bound Angle Pose) for circulation easeExperience Reflection Meditation (Kayotsarg)Strengthen habits that support stable blood pressureThis session allows circulation gains to settle and stabilize.
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Integrating Flow – Review Day + Supta Baddha Konasana
Supta Baddha Konasana
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Day 14: Strengthening Flow – Hip & Spine Preparation + Setubandhasana Flow
Welcome to Day 14 of your 30-Day BP Balance: Circulation Reset Program 🌿.Today, we continue Phase 2: Circulation & Stability (Amla Arjuna – Days 11–20).In this lesson, you will:Take your Amla Arjuna herbal shot to support heart strengthPractice hip and spine preparation Kayashram to improve mobilityPerform Setubandhasana Flow to enhance circulation gentlyExperience blood-flow visualization KayotsargApply a posture and movement lifestyle tip for BP balanceThis session builds circulation without strain or overexertion.
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Day 14: Strengthening Flow – Hip & Spine Preparation + Setubandhasana Flow
Setubandhanasan
Hip and Spine
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Day 15: Opening & Settling – Digestive Loosening + Mild Ustrasana
Welcome to Day 15 of your 30-Day BP Balance: Circulation Reset Program 🌿.Today, we continue Phase 2: Circulation & Stability (Amla Arjuna – Days 11–20).In this lesson, you will:Take your Amla Arjuna herbal shot for cardiovascular supportPractice digestive loosening Kayashram to reduce abdominal tensionPerform Mild Ustrasana (Camel Pose) to open the chest safelyExperience settling relaxation KayotsargApply a digestive-support lifestyle tip for BP balanceThis session combines gentle activation with deep settling.
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Day 15: Opening & Settling – Digestive Loosening + Mild Ustrasana
Digestion Loosening
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Ushtrasana
00:00
Day 16: Gentle Activation – Dynamic Stretches + Surya Namaskar (Soft Flow)
Welcome to Day 16 of your 30-Day BP Balance: Circulation Reset Program 🌿.Today, we continue Phase 2: Circulation & Stability (Amla Arjuna – Days 11–20).In this lesson, you will:Take your Amla Arjuna herbal shot to support heart endurancePractice dynamic stretching Kayashram to awaken circulationPerform Gentle Surya Namaskar (slow, modified flow)Experience post-movement calming KayotsargApply a movement-intensity lifestyle tip for BP safetyThis session introduces controlled rhythm, not intensity.
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Gentle Activation – Dynamic Stretches + Surya Namaskar (Soft Flow)
Surya Namaskar
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King Size Stretch
00:00
Day 17: Stabilizing Progress – Review Day + Supta Baddha Konasana
Welcome to Day 17 of your 30-Day BP Balance: Circulation Reset Program 🌿.Today is a Review & Integration Day within Phase 2: Circulation & Stability (Amla Arjuna – Days 11–20).In this lesson, you will:Continue your Amla Arjuna herbal shotLightly review the practices from Days 14–16Rest deeply in Supta Baddha Konasana (Reclined Bound Angle Pose)Practice reflection-based KayotsargReinforce stability habits that protect blood pressure balanceThis day is intentionally restorative to prevent overactivation and lock in gains.
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Stabilizing Progress – Review Day + Supta Baddha Konasana
Joint loosening
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Supta Baddha Konasana
00:00
Day 18: Cultivating Balance – Balance Preparation + Tadasana Flow
Welcome to Day 18 of your 30-Day BP Balance: Circulation Reset Program 🌿.Today, we continue Phase 2: Circulation & Stability (Amla Arjuna – Days 11–20).In this lesson, you will:Take your Amla Arjuna herbal shot for cardiovascular consistencyPractice balance preparation Kayashram to steady the bodyPerform Tadasana Flow to enhance postural and circulatory stabilityExperience stability visualization KayotsargApply a grounding lifestyle tip for BP balanceBalance training improves circulation and confidence—both essential for BP normalization.
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Cultivating Balance – Balance Preparation + Tadasana Flow
Tadasana
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Improve Balance
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Day 19: Expanding Stability – Side-Mobility Preparation + Trikonasana
Welcome to Day 19 of your 30-Day BP Balance: Circulation Reset Program 🌿.Today, we continue Phase 2: Circulation & Stability (Amla Arjuna – Days 11–20).In this lesson, you will:Take your Amla Arjuna herbal shot to support vascular balancePractice side-mobility Kayashram to open lateral body channelsPerform Trikonasana (Triangle Pose – gentle) to enhance circulation and balanceExperience balance-awareness KayotsargApply a movement-symmetry lifestyle tip for BP stabilitySide-body openness supports smoother circulation and postural confidence.
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Expanding Stability – Side-Mobility Preparation + Trikonasana
Trikonasana
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Morning Mobility
00:00
Day 20: Consolidating Stability – Phase Recap + Circulation Consolidation
Welcome to Day 20 of your 30-Day BP Balance: Circulation Reset Program 🌿.Today marks the completion of Phase 2: Circulation & Stability (Amla Arjuna – Days 11–20).In this lesson, you will:Continue your Amla Arjuna herbal shotGently review and integrate circulation practices from Days 11–19Perform circulation consolidation movementsExperience a long relaxation Kayotsarg to imprint stabilityReflect on changes in stamina, balance, and blood pressure responseThis session prepares your system for the final phase of long-term stabilization.
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Consolidating Stability – Phase Recap + Circulation Consolidation
Blood Circulation
MODULE 3 – BP Stabilization & Autonomy (Days 21–30)
Goal: Long-term BP balance, self-management, relapse prevention
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Stabilize & Maintain (Days 21–30)
Day 21: Establishing Long-Term Calm – Forward Bend Preparation + Paschimottanasana
Welcome to Day 21 of your 30-Day BP Balance: Circulation Reset Program 🌿.Today, we begin Phase 3: Stabilize & Maintain (Amla Arjuna – Days 21–30).In this lesson, you will:Continue your Amla Arjuna herbal shot for sustained cardiovascular supportPractice forward-bend preparation Kayashram to quiet the nervous systemPerform Paschimottanasana (Seated Forward Bend) for deep calmingExperience Deep Calm KayotsargApply a long-term routine lifestyle tip to prevent BP relapseThis phase focuses on making calm your default state, not a temporary result.
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Establishing Long-Term Calm – Forward Bend Preparation + Paschimottanasana
Paschimottanasana
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Healthy Lungs
00:00
Day 22: Releasing Pressure – Spine Release + Supine Spinal Twist
Welcome to Day 22 of your 30-Day BP Balance: Circulation Reset Program 🌿.Today, we continue Phase 3: Stabilize & Maintain (Amla Arjuna – Days 21–30).In this lesson, you will:Continue your Amla Arjuna herbal shot for long-term cardiovascular supportPractice spine-release Kayashram to dissolve residual tensionPerform supine spinal twist to unload pressure from the nervous systemExperience pressure-release visualization KayotsargApply a mental-load reduction lifestyle tip for BP stabilityThis session directly targets internal pressure patterns—physical and mental.
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Releasing Pressure – Spine Release + Supine Spinal Twist
Spinal Twist
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Hip and Spine
00:00
Day 23: Releasing Mental Load – Twist Preparation + Vakrasana
Welcome to Day 23 of your 30-Day BP Balance: Circulation Reset Program 🌿.Today, we continue Phase 3: Stabilize & Maintain (Amla Arjuna – Days 21–30).In this lesson, you will:Continue your Amla Arjuna herbal shot for sustained heart supportPractice twist preparation Kayashram to gently mobilize the spinePerform Vakrasana (Seated Spinal Twist) to release held tensionExperience mental-release meditation (Kayotsarg)Apply a cognitive offloading lifestyle tip to prevent BP spikesThis session addresses mental pressure as a BP trigger.
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Releasing Mental Load – Twist Preparation + Vakrasana
Vakrasana
00:00
Day 24: Standing Steady – Balance Preparation + Vrikshasana
Welcome to Day 24 of your 30-Day BP Balance: Circulation Reset Program 🌿.Today, we continue Phase 3: Stabilize & Maintain (Amla Arjuna – Days 21–30).In this lesson, you will:Continue your Amla Arjuna herbal shot for ongoing cardiovascular supportPractice balance preparation Kayashram to steady the bodyPerform Vrikshasana (Tree Pose) to build balance and confidenceExperience stability-awareness KayotsargApply a grounded-living lifestyle tip to support BP stabilityBalance postures train the nervous system to remain calm under challenge.
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Standing Steady – Balance Preparation + Vrikshasana
Vrikshasana
00:00
Day 25: Restorative Recovery – Review Stretch + Viparita Karani
Welcome to Day 25 of your 30-Day BP Balance: Circulation Reset Program 🌿.Today, we continue Phase 3: Stabilize & Maintain (Amla Arjuna – Days 21–30).In this lesson, you will:Continue your Amla Arjuna herbal shot for sustained heart supportPerform a gentle review stretch Kayashram to keep the body suppleRest in Viparita Karani (Legs-Up-the-Wall Pose) for circulation recoveryPractice reflection-based KayotsargApply a recovery-focused lifestyle tip for BP balanceThis session emphasizes restoration over effort.
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Restorative Recovery – Review Stretch + Viparita Karani
Viparita Karani
00:00
Day 26: Deep Nervous Reset – Full-Body Relaxation + Shavasana
Welcome to Day 26 of your 30-Day BP Balance: Circulation Reset Program 🌿.Today, we continue Phase 3: Stabilize & Maintain (Amla Arjuna – Days 21–30).In this lesson, you will:Continue your Amla Arjuna herbal shot for long-term cardiovascular steadinessPractice full-body relaxation Kayashram to dissolve residual tensionRest deeply in Shavasana for nervous-system resetExperience breath-settling KayotsargApply a sleep-preparation lifestyle tip to support BP rhythmThis session is designed to teach the body how to fully switch off stress.
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Deep Nervous Reset – Full-Body Relaxation + Shavasana
Shavsana
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Day 27: Deep Integration – Review Day + Viparita Karani
Welcome to Day 27 of your 30-Day BP Balance: Circulation Reset Program 🌿.Today is a Review & Integration Day within Phase 3: Stabilize & Maintain (Amla Arjuna – Days 21–30).In this lesson, you will:Continue your Amla Arjuna herbal shotGently review and integrate practices from Days 24–26Rest deeply in Viparita Karani (Legs-Up-the-Wall Pose)Experience reflection meditation (Kayotsarg)Reinforce long-term habits that support BP stabilityThis day is designed to lock in calm, confidence, and recovery.
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Deep Integration – Review Day + Viparita Karani
Day 28: Deep Stillness – Gentle Preparation + Long Shavasana
Welcome to Day 28 of your 30-Day BP Balance: Circulation Reset Program 🌿.Today, we continue Phase 3: Stabilize & Maintain (Amla Arjuna – Days 21–30).In this lesson, you will:Continue your Amla Arjuna herbal shot for sustained cardiovascular balancePerform gentle preparation Kayashram to release surface tensionRest in a long Shavasana for complete nervous-system settlingExperience extended Kayotsarg for deep internal quietApply a stillness-based lifestyle tip to support long-term BP controlThis session trains the body to remain calm without any active intervention.
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Deep Stillness – Gentle Preparation + Long Shavasana
Day 29: Calm in Upright Stillness – Spine Preparation + Seated Awareness
Welcome to Day 29 of your 30-Day BP Balance: Circulation Reset Program 🌿.Today, we continue Phase 3: Stabilize & Maintain (Amla Arjuna – Days 21–30).In this lesson, you will:Continue your Amla Arjuna herbal shot for sustained cardiovascular balancePractice spine preparation Kayashram to support effortless upright postureSit in seated stillness to cultivate calm awarenessExperience calm-awareness KayotsargApply a posture-and-presence lifestyle tip for long-term BP stabilityThis session trains the ability to remain calm while upright and alert, not only at rest.
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Calm in Upright Stillness – Spine Preparation + Seated Awareness
Day 30: Completion & Continuity – Final Recap + Long Kayotsarg
Welcome to Day 30 of your 30-Day BP Balance: Circulation Reset Program 🌿.Today marks the completion of Phase 3 and the full 30-day BP Balance journey.In this final lesson, you will:Take your Amla Arjuna herbal shot as part of long-term continuityReview the entire 30-day journey (Calm → Circulation → Stability)Enter a long Kayotsarg practice to deeply imprint balanceComplete a self-assessment to observe changesReceive closure guidance for maintaining BP balance beyond the programThis day is not an ending—it is a handover to a sustainable lifestyle.
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Completion & Continuity – Final Recap + Long Kayotsarg
30-Day Blood Pressure Wellness Program

Welcome to Your 30-Day BP Balance: Circulation Reset Program 🎉

Welcome.
You are about to begin a 30-day guided journey designed to help you stabilize blood pressure naturally by calming the nervous system, improving circulation, and building long-term balance.

This program is gentle, structured, and progressive—no force, no intensity, only consistency.

In This Lesson, You Will:

  • Learn how to check and prepare your Blood Pressure Wellness Kit (Amla–Arjuna)

  • Understand your simple daily 5-step routine

  • Get basic diet and lifestyle guidelines for BP balance

  • Note important points to remember before starting

This lesson sets the foundation for the entire program.

Your Daily 5-Step Routine (Overview)

Every day in this course follows the same simple structure:

  1. Herbal Shot
    Take your Amla–Arjuna herbal shot as instructed.

  2. Kayashram (Preparation)
    Gentle loosening and mobility to prepare the body safely.

  3. Kayklesh Asana
    BP-safe postures to improve circulation and stability.

  4. Kayotsarg (Relaxation / Meditation)
    Deep calming practice to reset the nervous system.

  5. Lifestyle Tip
    One small, practical habit to support blood pressure balance.

👉 Total daily time: 10–20 minutes

Simple Diet & Lifestyle Guidelines (Start From Day 1)

  • Eat fresh, light, and simple meals

  • Avoid overeating and very late dinners

  • Reduce excess salt and fried foods

  • Drink water slowly, in small sips

  • Sleep and wake at consistent times

  • Avoid checking BP repeatedly out of anxiety

These are supportive guidelines, not strict rules.

Important Points Before You Begin

  • Practice gently, never with force

  • Consistency is more important than perfection

  • Continue prescribed medications unless advised otherwise by your doctor

  • Do not compare daily BP readings—observe trends calmly

  • If you feel dizziness or discomfort, pause and rest

This course is about training capacity, not pushing limits.

Resources (Attachments)

You will find the following downloadable resources with this lesson:

📊 Wellness Chart

“Getting Started – BP Balance Daily Routine Planner”

✅ Daily Practice Checklist

  • Herbal Shot ✔

  • Kayashram ✔

  • Asana ✔

  • Kayotsarg ✔

  • Lifestyle Tip ✔

🍽 Weekly Meal Planning Sheet

Simple space to plan balanced, BP-friendly meals.

📌 Points to Remember (Quick Guide)

Key reminders for safe and effective practice.

Journal Template (Printable PDF)

Daily Reflection Journal

Use this template to note:

  • Herbal Shot ✔

  • Exercise ✔

  • Meditation ✔

  • Diet ✔

  • How you felt today (calm, energy, sleep, mood)

This helps you build awareness without pressure.

Closing Note

You do not need to “fix” your body.
You only need to support it consistently.

Take today to:

  • Review your materials

  • Prepare your space

  • Begin calmly tomorrow with Day 1

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