Your Morning Routine
06:00
Wake up
06:15
- Wash your face by splashing water on it.
- Massage your face and perform eye strengthening exercises.
- Brush your teeth.
- Scrape your tongue, preferably with a copper or stainless steel scraper, or use a spoon.
- Do oil pulling (swishing oil in your mouth) with coconut, sesame, or olive oil, then massage your gums with your index finger.
- Drink 1-2 glasses of warm water, preferably kept in a copper vessel overnight.
- Evacuate your bowels.
- Massage yourself with oil. You may use coconut, sesame, or essential oils.
Affirmations
06:30
Blessings or Prayers
Affirmation of the Day:
“I am healthy, my mind and body are in perfect harmony and I send positive energy to my immune system.”
Yoga, Pranayama and Meditation
06:45
Water Element Yoga
The water element is associated with emotions, passion, pleasure, creativity, fluidity, and sexuality. The water element yoga helps you to connect easily with self, be calm, and let things go, to be open to joy and pleasure, and express creativity. The asanas, including the sun salutation, bring the free-flowing nature of water into the body and mind. Pranayama like the Sheetali helps cool the mind and relieve stress in the body and mind.
Around 10 minutes after your yoga practive, shower or take a bath. Use lukewarm water for the head, and warm water (not too hot and too cold) for the rest of the body.
Menu of the Day
07:30
Prepare and have breakfast
Juice: Papaya or Green Apple
Quinoa Pancakes (GF) or
Buckwheat Pancakes (non-GF)
11:00
Prepare and drink herbal tea
Digestive Tea with Coriander, Chamomile, and Ginger
11:30
Prepare lunch
Rasam
Tofu Fried Rice
12:30
Lunch time
16:00
Prepare and drink herbal tea
Digestive Tea with Coriander, Chamomile, and Ginger
17:30
18:30
Dinner time
20:30
Preparation for tomorrow
- Lunch: if you choose to substitute rice with quinoa to make Quinoa Salad, soak 25 g quinoa.
- Dinner: soak 50 g lentils to make Khichadi Dal.
- Dinner: if you choose to substitute rice with quinoa to make Khichadi Dal, soak 50 g quinoa in a separate bowl.
Good Night!
22:00
Sleep well
As a part of improving your health and immune system it is important to have a good night’s sleep. And to improve your biological rhythm, try to sleep at 22:00 every day during this program and consider continuing the positive health habit afterward.