Asana/ Run

Morning Cappuccino
Twist and Tap
Plank
Tadasana
Sukshma Vyayama
Sun Salutations
Leg Raises
Chair pose hold

Wellbeing areas you would like to create a

routine for?
Strentgth building, Energizer, Focus
and concentration, Self Confidence, Sun Salutation daily in morning for 5 minutes
Back Strength

Before Sleeping, Starting of the day,

Metabolism, Calm, Refresh, Flexibility, Left nostril breathing before sleeping
Evening work and activities

Event/s that you would like to create a growth

ritual for?

Pre exam, Before Presentation, Long

Capuccino in morning
sitting hours on laptop, before sports
Before Analytical Things, increasing
attentiveness, during exam, during Right Nostril Breathing for 2 minutes
interview, increase productivity

to increase happy hormones, when

feeling low, after a tiring day,
Happy place meditation for 5 minutes
relaxation to body and mind, decode
challenging work, life situations

Notes:
You only need to fill the yellow cells
Use Case' Sheet is only for reference/ ideas
Before uploading- do edit the name of the sheet. Format: Name_Roll Number_My Personal Plan. Ex: Surbhi Midha_2192
Try being very specific: When, What and for how long. Ex: I will do Cappuccino every morning for 2 Mins.
 Tool Kit
(It is not compulsory to select from each box)

Pranayama Dhyana/ Meditation

Training the Lungs

Left Nostril Breathing Power of Pause
Right Nostril Breathing Happy Place
Inhale hold- Focus Mudita
Exhale Hold- Calm Laughter
Abdominal Breathing

Routines

Plank daily in evening for 1 minutes Capuccino in morning

Right nostril breathing in morning Sukshama Vyayama in morning for 5 minutes

Rituals

Twist and Tap in morning for 1 minutes Sukshama Vyayama in morning for 5 minutes

practice Inhale hold for 2 minutes practice exhale hold for 2 minutes

Mudita Meditation for 5 minutes Rebalance Cockroach - 5 step recoding process

Personal Plan. Ex: Surbhi Midha_2192_My Personal Plan

ery morning for 2 Mins.
ol Kit
o select from each box)

Nidra/ Rest Ahara/ Refresh

Skip Sugar
Sleep Snack Ditch the packaged
Savasana Eat fresh
Sleep Routine Eat to rebalance your Vikriti
(Imbalance)

tines

Mudita Meditation in morning Twist and Tap in morning for 1 minutes

Savasana daily in evening for 5 minutes Exhale hold in morning for 2 minutes

uals

Tadasana for 5 minutes Leg raises and variations in morning

Speech fast for 6-9 seconds Sleep Snack for 15 minutes

Left nostril breathing for 5 minutes Savasana for 5 minutes

 Rebalance- Cockroach

5 step
Cockroach Framework

Leg raises and variations in morning

Sleep Snack daily for 15 minutes

Left nostril breathing

Mudita Meditation for 5 minutes

Digital fast for half an hour