EARLY MORNING TIME TABLE

ENGLISH INSTRUCTIONS PHONETIC INSTRUCTIONS Duration

4:00 – 4:30 am Morning Alarm
Wake up View Procedure Annex 10mins
Supine Relaxation Savasana 10 – 20mins
4:30 – 5:30 am Early Morning Meditation
Skull Shining Breath Kapalabhati Pranayama 15 - 30 mins
Staff Posture Dandasana 60s - 3mins
Parivrtta Dandasana
Mountain Posture Tadasana 60s
Brahmamuhurt

Stretch hands upwards Urdhva Hasta Tadasana 60s

Elbow-clasp on head level Urdhva Hasta Baddha Tadasana 60s
Elbow-clasp on waist level Paschima Hasta Baddha Tadasana 60s
Paschima Hasta Tana Tadasana 60s
Upa Yoga revisited Directional Movement of the Arms: 1 – 2 – 3 – 4 10mins
Neck practice 1 – 2 – 3 3 – 5mins x3
Triangle Posture Trikonasana 30s x2
Intense Forward Stretch Posture Uttanasana 1-5mins
5:30-6:30 am Standing and Strengthening Yoga Meditation
Sun Salutation Surya Namaskar 5mins
Morning Fresh Up View Procedure Annex 30mins
Revolving Triangle Posture Parivrtta Trikonasana 20s – 30s
Tree Posture Vrkshasana 1 – 2 – 3 30s – 60s x3
Seated Med. + Descending Energy Seal Sitali Pranayama + Apana Mudra 5 - 15mins
Chin lock Jalandhara Bandha 10 - 30 s
Anal lock Mula Bandha 10 - 30 s
Abdominal Lock Uddiyana Bandha 10 - 30 s
6:30-8:00 am Breakfast break
Food View Diet Plan Annex 1hr 30mins
Procedure Annex

OBJECTIVE DETAILS DURATION

Waking up Drink water (preferably from copper Jar)
Or MIX (1/2 tsp turmeric & black pepper)
TOTAL 10mins
Morning Fresh Up Oil Massage before Bathing at least once a week.
SHOWER Bath with Cold Water from head to toe 10mins
Bath with Warm Water bottom to top
Use Natural scrubber.
Use chemical free soap.

BRUSHING TEETH & GUMS TEA SPOON DAILY MIXTURE

INGREDIENTS 1. PINCH OF TURMERIC
Turmeric is anti-septic anti-viral anti-bacterial 2. PINCH OF ROCK SALT
Natural pain killer & Boost immune system
3. MUSTURD OIL
Improves memory & Help Digestion
HAIR MAINTENANCE TEA SPOON DAILY MIXTURE
INGREDIENTS 1. COCONUT OIL
Rub butter milk on your scalp 2. ALOE VERA GEL
(best before sleep) 3. HONEY
Hot water makes hair root weak 4. LEMON JUICE
Coconut mix with Turmeric
BALAYAM Rub nails together stimulus blood flow to scalp 5-10mins
Chew Curry Leaf Best before meal
TOTAL 30mins
Evening Fresh Up
FACE WASH TEA SPOON WEEKLY MIXTURE
INGREDIENTS 1. GRAM FLOUR, BESAN or CHICKPEA FLOUR x1
2. CURD x2
3. HONEY x1/2
LEMON x1/2
DRINK TURMERIC WATER TEA SPOON DAILY MIXTURE
INGREDIENTS 1. MILK
2. TURMERIC x1/2
PINCH OF BLACK PEPPER
HOME MADE face NIGHT CREAM TEA SPOON MIXTURE TO APPLY WITH COTTON BALL
EQUAL SERVING INGREDIENTS 1. VEGETABLE GLISTERING
2. ROSE WATER
LEMON WATER
TOTAL 40mins
Sleep Procedure On your back or your left side
Diet Plan Annex

OBJECTIVE DETAILS DURATION

BREAKFAST By: Mr Vedant Joshi: +919106365951
Ingredients Banana/almonds and coconut
Preparation Soak dry fruits before consumption
Eat whole grain & High fiber food 15mins
Diet Minimize sugar and salt/Avoid package food 30mins

Accessible superfood food

Meal plan

Eating Procedure Eat and chew slowly

Start Lunch Preparation

Dishes & Closure

TOTAL 1HR 30mins

LUNCH By: Mr Vedant Joshi: +919106365951
Ingredients Drink water 30-60mins before and after meal
Preparation

Diet

Accessible superfood food

Meal plan

Eating Procedure

Dishes & Closure

TOTAL 1hr 15mins
TEA BREAK By: Mr Vedant Joshi: +919106365951
Water Seal: improves taste sensation Varuna Mudra
TOTAL 1hr
Workout Annex

OBJECTIVE DETAILS DURATION

BODY WEIGHT WORKOUT By: Mr Vedant Joshi: +919106365951 45mins
TOTAL 45mins
CHEST WORKOUT By: Mr Vedant Joshi: +919106365951
TOTAL 20mins
ABS WORKOUT By: Mr Vedant Joshi: +919106365951

TOTAL 1hr 15mins

ADDITION SUGGESTIONS
 MORNING TIME TABLE

ENGLISH INSTRUCTIONS PHONETIC INSTRUCTIONS Duration

8:00-9:00 am Yoga Meditation in Room Session 1
Sitting Relaxation Adho Mukha Virasana 15 mins
Reclining Hero Post + Vital Energy Seal Supta Virasana + Prana Mudra 3 - 10mins
Downward Facing Dog Posture Adho Mukha Svanasana 2 mins
Intense Forward Stretch Posture Uttanasana 2 mins
Downward Facing Dog Posture Adho Mukha Svanasana 2 mins
Intense Forward Stretch Posture Uttanasana 2 mins
Squat Posture Malasana 2 mins
Seated Meditation + Sun Seal Ardha Padmasana + Surya Mudra 15 mins
Squat Posture Malasana 2 mins
Intense Forward Stretch Posture Uttanasana 2 mins
Downward Facing Dog Posture Adho Mukha Svanasana 2 mins
Warrior Posture Virabhadrasana I 30s
Virabhadrasana II 30s
Virabhadrasana II 30s
Half Moon Posture Ardha Chandrasana 60s
Warrior Posture Virabhadrasana II 30s
Tree Posture Vrkshasana 1 60s
9:00-11:00 am Yoga Meditation in Room Session 2
Accomplished Posture Siddhasana 15 mins
Body Weight Workout View Workout Annex 45mins
11:00-12:00 noon Lunch break
Food View Diet Plan Annex 1hr 15mins
12:15 -1:00 pm Yoga Meditation in Room Session 2
Reclining Hero Posture Supta Virasana 3 - 10mins
Lotus Posture Ardha Padmasana 60s-7mins
Hero Posture Virasana - Parvatasana - Purna Virasana 3 - 7mins
Bound Angle Posture Baddha Konasana – 3 - 10mins
Parsava Baddha Konasana -
Cow Face Posture Gomukhasana 3 - 5mins
Alternate Nostril Breathing Nadi Shodana Pranayama 15mins
Chest Workout View Workout Annex 20mins
AFTERNOON TIME TABLE

ENGLISH INSTRUCTIONS PHONETIC INSTRUCTIONS Duration

2:00-2:40 pm Yoga Meditation in Room Session 4
Intense West Stretch Posture Paschimottanasana 60s – 5mins
Boat Posture Navasana 60s
Reclining leg lifts Supta Urdhva Padasana 30s – 60s
Abdominal Twist Posture Jatara Parivrttasana 60s - 3mins
Seated Mediation Ardha Padmasana 30mins
Bound Angle Posture Adho Mukha Baddha Konasana 3 - 10mins
Intense Side Stretch Posture Parsvottanasana 30s – 60s
Intense Leg Stretch Posture Prasarita Padottanasana 1-2-3 60s – 5mins
Head to knee Posture Janu Sirsasana 30s – 60s
Downward Facing Dog Posture Adho Mukha Svanasana 60s – 5mins
Warrior Posture Virabhadrasana I - Virabhadrasana II 20s – 30s
Side Angle Posture Parsava Konasana 20s – 30s
Revolving Triangle Posture 1-2-3-4 20s -30s
Half Moon Posture Ardha Chandrasana 60s
Warrior Posture Virabhadrasana III 20s -30s
Revolving Triangle Posture 3-4 20s -30s
Warrior Posture Virabhadrasana IV 20s -30s
Seated Wide Angle Posture Upavishta Konasana 3-2-1 3 – 5mins
Victorious Breath Meditation Ujjayi Pranayama 15mins
2:40-3:40 pm Yoga Meditation in Room Session 5
Hero Posture Virasana - Parvatasana - Purna Virasana 3 - 7mins
Twist in Hero Posture Parivrtta Virasana 30s – 60s
Simple Spinal Twist Marichyasana - Marichyasana 2 30s – 60s
Half Spinal Twist Posture Ardha Matsyendrasana 60s
Cooling Breath Mediation Sitali Pranayama 20 mins
Simple Spinal Twist Marichyasana - Marichyasana 2 30s – 60s
Half Spinal Twist Posture Ardha Matsyendrasana 60s
Hero Posture Virasana - Parvatasana - Purna Virasana 3 - 7mins
Twist in Hero Posture Parivrtta Virasana 30s – 60s
3:40-5:00 pm Recuperation time / Workout
Abdominal Lock Uddiyana Bandha 5mins
Abs Workout View Workout Annex 1hr 15mins
5:00-6:00 pm Tea break
Drink View Diet Plan Annex 1hr
 EVENING TIME TABLE

ENGLISH INSTRUCTIONS PHONETIC INSTRUCTIONS Duration

6:00-7:00 pm Inverted Exhilarating Yoga Session 6
01 Reclining Big Toe Posture Ardha Pawana Muktasana 60s
02 Supta Padangustasana 60s
03 Inverted Action Posture Viparita Karani 10 – 20mins
04 Shoulder Stand Sarvangasana 5mins
05 Niralamba Sarvangasana 5mins
06 Plough Posture Ardha Halasana - Halasana 3 – 5mins
07 Prasarita Konasana in Halasana - Karnapidasana 3 – 5mins
08 Bridge Posture Setu Bandhasana 30s-60s
09 Head Stand Ardha Sirsasana 5mins
10 King of Asanas Sirsasana 5mins
11 Wide-angle posture Prasarita Konasana in Sirsasana 30secs
12 Bound-angle posture Baddha Konasana in Sirsasana 30secs
Sitting Relaxation Adho Mukha Virasana 15 mins
7:15-8:15 pm Backward Rejuvenating Yoga Session 7
Cobra Posture Bhujangasana 20s-30s
Bow Posture Ardha Dhanurasana - Dhanurasana – Parsava 20s-60Sx3
Dhanurasana
Upward Facing Dog Posture Urdhva Mukha Svanasana 20s-60s
Sitting Relaxation Adho Mukha Virasana 15 mins
Fish Posture Matsyasana 30s-60s
Reclining leg lifts Supta Urdhva Padasana 30s – 60s
Camel Posture Ustrasana 20s-60s
Upward Bow Posture Urdhva Dhanurasana 10s-30s
Bridge Posture Setu Bandhasana 30s-60s
Staff Posture Dandasana- 2 Parivrtta Dandasana 60s - 3mins
Inverted Action Posture Viparita Karani 10 – 20mins
Plough Posture Ardha Halasana - Halasana 3 – 5mins
Hero Posture Virasana - Parvatasana - Purna Virasana 3 – 7 mins
8:15-9:00 pm NIGHT PREPARATION
Accomplished Posture Meditation Siddhasana 60s-5mins
Evening Fresh Up View Procedure Annex 40mins
NIGHT TIME TABLE

ENGLISH INSTRUCTIONS PHONETIC INSTRUCTIONS Duration

9:00-9:30 pm BEFORE BED TIME: YOGA on BED Session 8
Inverted Staff Posture Viparita Dandasana 2 - 5mins
Reclining Bound Angle Posture Supta Baddha Konasana 3 - 5mins
Reclining Hero Posture Supta Virasana 3 - 10mins
Prone Relaxation Makarasana 5 - 10mins
9:30 pm Retire to your own room--Lights out
Emerging Sleep View Procedure Annex
AFTER HOURS INSOMNIA/ SLEEP DISORDER
Alternate Nostril Breathing Nadi Shodana Pranayama 15mins
Bees Breath Brahmari Pranayama 5 - 15 mins