HFENs Challenge Programme Weekly Challenges Week 9 (Less Than 25 BMI)

HFEN's 90 Days Healthy Lifestyle Challenge Programe - CHALLENGE WEEK.
09 "HFEN's Yoga For Life" Week - 2 | STRICTLY TO FOLLOW (LESS THAN 25 BMI)
DAYS SESSIONS FOOD CHALLENGES ACITIVITY CHALLENGES Note
Oil Pulling: 5 to 10 minutes before Morning drink
Morning Drink: one small orange or Grapefruit + one small tomato AND have Ginger water drink Oil Pulling
Morning
(300 - 350 ml) + Fresh curry leaves (7 - 10 counts) +
15 Minutes Pranayama
Breakfast: Oats Breakfast + Must have 1 small spoon of FLAX SEEDS + bit of Jaggery (5 gms) +5 -10 gms of Coconut +
10 x 3 Counts Super Brain Yoga
+
Fruits: 1 Apple or Guava + 1 Orange Recommended DAY 1 HFEN's "Yoga For Life"
Exercise
Nuts: 1 Almond + 1 Walnut + 1 Dates + 1 Cashew or Pine nuts + 1 Apricot + 1 Pista + 1 Brazil Nut + 5 small Raisins + one small (Please check HFEN's
Morning Snack spoon of mixed Healthy seeds (Sunflower, pumpkin, sesame) + "Yoga For Life" Workout Sheet)
optional (few pine nuts, 1 pecan, 1 macadamia, 1 fig)
Drink: 1 Green Tea
Lunch: Any healthy food (equally balanced fibre, protein, carbs, vitamins/minerals) + Bowl of any Spinach + 1 Raw small onion +
3 Litre Water MUST
MUST get Afternoon
after Lunch have 100 ml of hot water.
(Including a
10 mins Morning Sunlight Supplements: 1 Codliver Oil Capsule + 1 Multi Vitamin tablet Glass of zero fat Buttermilk not after
sun set or early Morning & a glass of
MONDAY coconut water)
Fruits: Any berries or Cherries Or Grapes + 1 Carrot + small Cucumber
NO Rice DAY Must have 1 full egg or 2 Egg whites
+ 1 yolk
Afternoon Snack JUST 2 small pieces of Dark Chocolate (high in Cocoa)
Drink: 1 Green tea or Coffee
SPINACH LUNCH DAY

MUST DO
30 Minutes any Cardio Workout
Evening Drink: 1 Glass of Tomato Juice (100 ml)
+
10 Minutes Jumping Jack Workout
Dinner: Avacado salad or any healthy salad (Red Onion + Tomatoes + Peppers + green Chilli + corriander leaves + carrot + olives
Evening +
+ jalapenos)
10 Mins Stretching is MUST
OR
+
Grilled Fish + 2 small Pieces of Pineapple
Knee & Calf muscle - Keep ice pack immediately
after stretching
Brush your teeth
Before Bed 30 mins Before Bed Drink: Glass of warm skimmed cow milk(100-150 ml) + 1 Garlic (Raw) Update Daily Logsheet
5 - 10 minutes meditation
Morning Drink: One small Orange or Clementine (Tangerines) or Grapefruit or Saathukudi (Mosambi) + 1 small tomato + Aloe
Morning Oil Pulling
Vera drink (350 - 500 ml) + Fresh curry leaves (7 - 10 counts)
+
Breakfast: Millet Breakfast + Must have 1 small spoon of FLAX SEEDS + bit of Jaggery (5 gms) + 5 -10 gms of Coconut
+
+
Fruits: 1 Apple or Guava + 1 Orange Recommended DAY 2 HFEN's "Yoga For Life"
Exercise
Drink: 1 Green Tea
MUST get 3 Litre Water MUST

10 mins Morning Sunlight
Lunch: Urad Dal Rice (Check Facebook group for recipe) + after Lunch have 100 ml of hot water.
Afternoon (Including a
Supplements: 1 Codliver Oil Capsule + 1 Multi Vitamin tablet Glass of zero fat Buttermilk not after
Neem Leaves Shower/Bath coconut water)
TUESDAY
Fruits: 1 Pears + Any berries or Cherries Or Grapes + 1 Carrot
NO WHEAT/OATS Day
Afternoon Snack Small cup of NO fat Yogurt Must have 1 full egg or 2 Egg whites
+ 1 yolk
Drink: 1 Green tea or Coffee
Olives for Lunch

MUST DO
Evening Drink: 1 Glass of Carrot Juice (100 ml) +
Evening 10 Mins Stretching is MUST
Dinner: Herbed Spinach Soup (Check FB group for recipe) + 2 small Pieces of Pineapple +
after stretching
Brush your teeth

Oil Pulling
Morning Drink: One small Orange or Clementine (Tangerines) or Grapefruit or Saathukudi (Mosambi) + 1 small tomato AND +
Morning
Coriander Water (300-350ml) + Fresh curry leaves (7 - 10 counts) 15 Minutes Pranayama
+
Breakfast: Any healthy fruits + bit of Jaggery (5 gms) 10 x 3 Counts Super Brain Yoga
+
Recommended DAY 3 HFEN's "Yoga For Life"
Fruits: 1 Apple or Guava + 1 Orange Exercise
Morning Snack (Please check HFEN's
Drink: 1 Green Tea "Yoga For Life" Workout Sheet)
Lunch: All session ONLY Fruits (only 1 banana (red Banana)) Try to have some Kiwi Fruits or any seasonal fruits + after Lunch
MUST get Afternoon
have 100 ml of hot water.
10 mins Morning Sunlight Supplements: 1 Codliver Oil Capsule + 1 Multi Vitamin tablet
ONLY Detoxify Water.
WEDNESDAY Fruits: Melons + Grapes or Berries + Pineapple If you have done with 2.5 litres of
detoxify water then you could have
Fruits Day
Afternoon Snack
Drink: 1 Green tea or Coffee normal water or coconut water.
MUST DO
Face Steam and wash with 30 Minutes Casual Walk
ice cold water Evening
Evening Drink: 1 Glass of Lemon Juice (100 - 150 ml) + bit of Jaggery +
Dinner: ONLY Fruits + (150 - 200 ml Skimmed Milk) NO Bananas +
after stretching
Brush your teeth
Morning Drink: One small Orange or Clementine (Tangerines) or Grapefruit or Saathukudi (Mosambi) + 1 small tomato + Oil Pulling
Morning
WheatGrass drink (350 - 500 ml) + Fresh curry leaves (7 - 10 counts) +
Breakfast: Any healthy food wheats or Oats + Must have 1 small spoon of FLAX SEEDS + 5 -10 gms of Coconut +
+
Fruits: 1 Apple + 1 Orange Recommended DAY 4 HFEN's "Yoga For Life"
Exercise
Drink: 1 Green Tea
MUST get 3 Litre Water MUST

Lunch: Wheat Pasta + after Lunch have 100 ml of hot water.
Afternoon (Including a
Supplements: 1 Multi Vitamin tablet + 1 Codliver Oil Capsule Glass of zero fat Buttermilk not after
THURSDAY
Please do One session coconut water)
"Anna Dhanam (Donate Fruits: 1 Pears + Any berries or Cherries Or Grapes + 1 Carrot
Food)" for anyone in this Afternoon Snack ONLY 2 small pieces of Dark Chocolate (high in Cocoa) + Small cup of low fat Yogurt
world. Must have 1 full egg or 2 Egg whites
Drink: 1 Green tea or Coffee + 1 yolk
NO Rice DAY REST DAY

+
Evening Drink: 1 Glass of Pomegranate Juice (100 ml)
Evening
+
Dinner: Any healthy food (equally balanced fibre, protein, carbs, vitamins/minerals) + 2 small Pieces of Pineapple
after stretching
Brush your teeth
Before Bed 30 mins Before Bed Drink: Glass of warm skimmed cow skimmed milk(100-150 ml) + 1 Garlic (Raw) Update Daily Logsheet
Morning Drink: One small Orange or Clementine (Tangerines) or Grapefruit or Saathukudi (Mosambi) + 1 small tomato AND Ginger
Morning Water (300-350ml) + Fresh curry leaves (7 - 10 counts) Oil Pulling
+
Breakfast: Any Healthy food (Brown Rice Allowed) +Must have 1 small spoon of FLAX SEEDS + bit of Jaggery (5 gms) + 5-10 gms 15 Minutes Pranayama
of Coconut +
+
Fruits: 1 Apple + 1 Orange
Exercise
MUST get optional (few pine nuts, 1 pecan, 1 macadamia, 1 fig)
10 mins Morning Sunlight Drink: 1 Green Tea
Vegan DAY Afternoon

Lunch: Mixed Vegetables Brown Rice Pulav + after Lunch have 100 ml of hot water.
3 Litre Water MUST
Supplements: 1 Multi Vitamin tablet
FRIDAY NO Milk/yogurt or any Dairy Fruits: 1 Pears + Any berries or Cherries Or Grapes + 1 Carrot
You could have
350 ml coconut water
foods
Afternoon Snack 20 gms of Mungs beans Salad
NO NON-Veg Drink: 1 Green tea or Coffee
NO Egg MUST DO
30 - 45 Mins S.I.T Workout
Evening Drink: 1 Glass of Lemon Juice (100 - 150 ml) + bit of Jaggery +
NO Codliver Oil Capsule Evening 10 Mins Stretching is MUST
Dinner: Hearty Red Lentil Soup (Check FB Group for recipe) + 2 small Pieces of Pineapple +
after stretching
Brush your teeth
Before Bed 30 mins Before Bed Drink: Glass of warm skimmed Almond or soya milk(100-150 ml) + 1 Garlic (Raw) Update Daily Logsheet
Morning Drink: One small Orange or Clementine (Tangerines) or Grapefruit or Saathukudi (Mosambi) + 1 small tomato AND Aloe
Morning vera Water (300-350ml) + Fresh curry leaves (7 - 10 counts) Oil Pulling
+
Breakfast: Idli or Dosa or Roti with subji + Must have 1 small spoon of FLAX SEEDS + bit of Jaggery (5 gms) + 5-10 gms of 15 Minutes Pranayama
Coconut +
+
Fruits: 1 Apple + 1 Orange
Exercise (Please check HFEN's "Yoga For Life"
Nuts: 1 Almond + 1 Walnut + 1 Dates + 1 Cashew or Pine nuts + 1 Apricot + 1 Pista + 1 Brazil Nut + 5 small Raisins + one small
Workout Sheet)
MUST get Morning Snack spoon of mixed Healthy seeds (Sunflower, pumpkin, sesame) +
Drink: 1 Green Tea
Lunch: Any Healthy FOOD (Brown Rice Allowed) + after Lunch have 100 ml of hot water.
3 Litre Water MUST
Olive Oil Or Rapeseed Oil Afternoon
(Including a
Or Castor Oil Supplements: 1 Codliver Oil Capsule + 1 Multi Vitamin tablet
Glass of zero fat Buttermilk not after
SATURDAY
Shower/Bath with Warm sun set or early Morning & a glass of
coconut water)
Fruits: 1 Pears + Any berries or Cherries Or Grapes + 1 Carrot
water
(Morning) Afternoon Snack Small cup of NO fat Yogurt
Must have 1 full egg or 2 Egg whites
Drink: 1 Green tea or Coffee + 1 yolk
Have one cup of coffee 40 MUST DO

minutes before your +
Evening workout Evening
Evening Drink: 1 Glass of Carrot Juice (100 ml) 10 Minutes Jumping Jack Workout
+
Dinner: Any mixed vegetable Juice +2 small Pieces of Pineapple + 1 Banana 10 Mins Stretching is MUST
+
after stretching
Brush your teeth
Before Bed 30 mins Before Bed Drink: Glass of warm semi-skimmed cow skimmed milk(100-150 ml) + 1 Garlic (Raw) Update Daily Logsheet
Morning Drink: One small Orange or Clementine (Tangerines) or Grapefruit or Saathukudi (Mosambi) +1 small tomato AND have
Morning Zeera Water drink (350 - 500 ml) + Fresh curry leaves (7 - 10 counts)
Oil Pulling
Breakfast: Any Oats Food (no quick oats) + Must have 1 small spoon of FLAX SEEDS + bit of Jaggery (5 gms) + 5 -10 gms of +
Coconut 15 Minutes Pranayama
+
Fruits: 1 Apple + 1 Orange +
60 to 90 Minutes long slow cardio workout
Morning LONG WORKOUT Morning Snack
Nuts: 1 Almond + 1 Walnut + 1 Dates + 1 Cashew or Pine nuts + 1 Apricot + 1 Pista + 1 Brazil Nut + 5 small Raisins + one small
spoon of mixed Healthy seeds (Sunflower, pumpkin, sesame) +
DAY optional (few pine nuts, 1 pecan, 1 macadamia, 1 fig)
Drink: 1 Green Tea 3- 4 Litre Water MUST

(Including a
Glass of zero fat Buttermilk not after
MUST get Lunch: Any healthy food (equally balanced fibre, protein, carbs, vitamins/minerals) - Can have Brown Rice + Any one Indian Sweet sun set or early Morning & 350 ml of
10 mins Morning Sunlight Afternoon
or scoop of any ice cream or any desert you love (only if you do 1.5 hours workout) + after Lunch have 100 ml of hot water. coconut water)
SUNDAY Supplements: 1 Codliver Oil Capsule + 1 Multi Vitamin tablet
Neem Leaves Shower/bath
FACE Steaming Afternoon Snack Bone Builder Smoothie (Please check Facebook Group for recipe) Must have 1 full egg or 2 Egg whites
+ 1 yolk
&
Whole Body Massage
REST
Evening Drink: Green tea or coffee +
Evening 20 Mins Stretching is MUST
Dinner: Any healthy food (low calorie) +2 small Pieces of Pineapple +
Plan to have a whole body massage
Brush your teeth
WheatGrass Drink Zeera Water Ginger Water
350 -500 ml warm water Boil 350 -500 ML of water with 2 small tea spoon of Zeera 350 -500 ml warm water
2 table spoon of wheatgrass powder. If available go for Organic wheatgrass please 1 small spoon of Honey (recommended Manuka Honey) 1 table spoon of ginger juice (fresh)
1 small spoon of Honey (recommended Manuka Honey) pinch of turmeric powder pinch of turmeric
pinch of turmeric powder pinch of black pepper 1 small spoon of honey (recommended Manuka Honey)
few drops of lime or lemon pinch of cinnamon powder pinch of cinnamon powder
pinch of cinnamon powder
pinch of black pepper
Detoxifying Water for Wednesday Coriander Water Aloe Vera Water
Cucumber + Oranges 350 -500 ml warm water 350 -500 ml warm water
Lemon 1 small spoon of Honey (recommended Manuka Honey) 1 small spoon of Honey (recommended Manuka Honey)
Mint leaves Few drops of lime or lemon
2 - 2.5 litres water Coriander Leaves
Take a big jar with 2 -2.5 litres of water and add 2 spoons of aloe vera juice (sugar free) OR use fresh Aloe vera as recommended
2 large oranges, in this website http://blog.diynetwork.com/maderemade/2014/01/01/diy-detox-
Sliced1 lemon, make-your-own-aloe-water/
Sliced ½ large cucumber, Boil the water with Coriander leaves for few minutes and filter it. Later, mix the honey and lime or lemon juice once the water
Sliced1 handful of fresh mint. temperature has come down to lukewarm water temperature.
Mix it well and make it ready by Tuesday Evening and keep it in the fridge. Use it on Wednesday by room or
bit cold temperature not directly from the fridge please
HFEN's "Yoga For Life" Week 2 Challenges
Important Instructions
01. Yoga should be practised in the morning on empty stomach
02. If they are to be practised in the evening, four hours should lapse after taking solid food or half an hou
03. After doing the asanas, a few sips of water shoud be taken. Any other type of food, solid or liquid, can
04. One should practice yoga regularly & preferably at the same time
05. Wear loose clothes
06. Remove contact lenses & glasses
07. Empty the bladder before practice
08. Dont practice yoga during menstrual periods
09. Do warm up before yoga
10. Do yoga with full concentration
11. Do yoga in a proper ventilated room having ample sunlight
DAY 1 WARM UP Chalana Kriyas Forward , Backward and Neck Bending https://www.youtube.com/watch?v=6z4gFHnMa2Q
Yoga Pose Asana Name Description Steps Time Benefits Pic You Tube Path
Increases strength and flexibility along the

Lie flat on your stomach, keeping your feet hip-
entire length of the spine
width apart and your arms beside your body.
Stretches the neck, shoulders, arms and
Now, gently fold your knees and hold your
legs
ankles.
The name comes from Combines the benefits of the cobra and
Inhale, and lift your chest and legs off the ground.
the Sanskrit words the locust postures
Pull your legs back. https://www.youtube.com/watch?
Bow pose Dhanurasana Dhanura meaning “bow”, Massages the digestive organs, relieving
Look straight and keep your face stress-free. A v=JUA8TCfUlgw
and Asana meaning constipation
smile should help.
“posture” or “seat”. Improves digestion
Hold the pose as you concentrate on breathing.
Increases the appetite
Your body should be as taut as a bow.
Helps regulate the pancreas and is
As you get comfortable in the pose, breathe long
recommended for people with diabetes
and deep
Expands the thoracic region of the chest
Kneel on the yoga mat and place your hands on the
hips.
Your knees should be in line with the shoulders and
the sole of your feet should be facing the ceiling.
As you inhale, draw in your tail-bone towards the
Improves digestion
pubis as if being pulled from the navel.
Stretches and opens the front of the body. It
Simultaneously, arch your back and slide your palms
also strengthens the back and shoulders
Ustra = Camel, asana = over your feet till the arms are straight. https://www.youtube.com/watch?
Camel pose, palms set against fee Ustrasana Relieves the body of lower back ache
posture or pose Do not strain or flex your neck but keep it in a v=G_SZgiKfgj4
Improves flexibility of the spine and also
neutral position.
improves posture
Stay in this posture for a couple of breaths.
Helps overcome menstrual discomfort
Breathe out and slowly come back to the initial pose.
Withdraw your hands and bring them back to your
hips as you straighten up.
You may place a cushion below your knees to ease
your way into the pose.
To begin, lie on your back.

Fold your knees and keep your feet hip distance
apart on the floor, 10-12 inches from your pelvis,
with knees and ankles in a straight line. Strengthens the back muscles
Keep your arms beside your body, palms facing Relieves the tired back instantaneously
down. Gives a good stretch to the chest, neck and
Inhaling, slowly lift your lower back, middle back and spine
upper back off the floor; gently roll in the shoulders; Calms the brain, reducing anxiety, stress and
Setu – Bridge; Bandha – touch the chest to the chin without bringing the chin depression
https://www.youtube.com/watch?
Bridge Pose Setu Bandhasana Bind, Lock; Asana – Pose, down, supporting your weight with your shoulders, Opens up the lungs and reduces thyroid
v=fE0233yr-bs
Posture arms and feet. Feel your bottom firm up in this pose. problems
Both the thighs are parallel to each other and to the Helps improve digestion
floor. Helps relieve the symptoms of menopause
If you wish, you could interlace the fingers and push and menstrual pain
the hands on the floor to lift the torso a little more Helpful in asthma, high blood pressure,
up, or you could support your back with your palms. osteoporosis, and sinusitis
Keep breathing easily.
Hold the posture for a minute or two and exhale as
you gently release the pose.
First, sit on the floor with knees bent, feet

comfortably on the floor and your palms beside your Strengthens the abdomen, hip flexors, as
The name comes from the hips. Lift through the top of the sternum and lean well as lower back muscles. Benefits a
Sanskrit words nava back keeping your back straight. Now lift feet to the number of abdominal and back conditions, https://www.youtube.com/watch?
Half-boat pose Ardha Navasana height of the knees and when you find the balance
meaning "boat" and asana including sciatica, lumbago, colitis, v=CjrtfcHn1Ag
lift the arms parallel to the floor, with palms facing
meaning "posture" or "seat constipation, and irregular menstrual cycle.
each other. Hold the pose for as long as you can Tones kidneys and improves digestion.
comfortably. Release down on exhalation and soften
ll th l
Begin in a seated position with your feet below your
knees. Make sure both knees are touching as well as
your big toes. Inhale deeply.
As you exhale, roll your spine forward and over your
knees.
Press your big toes together and begin to walk your People
knees as wide apart from one another as they will suffering
comfortably allow. Do not strain or torque your Mandukasana improves functions of all from peptic
knees or hips as this can lead to injury. organs. It improves the lungpower, or duodenal
Flex your feet and bring the inside edges to touch circulation in the walls of the chest and ulcer, severe
abdomen and tone of the abdominal and back pain and
The name comes from the the mat. Continue to make sure your big toes are
shoulder muscles. It also improves sciatica in cardiac
Sanskrit words "Manduka" touching, as the position of your feet is incredibly https://www.youtube.com/watch?
Frog Pose Mandukasana important. If your feet move apart from one some people. It plays important role in the problem, and
means frog and asana v=KKLRpTXA3k0
another, you will fall out of the pose. The angle in treatment of constipation, diabetes and patients who
meaning "posture"
both the knees and ankles should be no greater than digestive disorders. The asana acts especially have
90 degrees. in the joints of the knees and ankles undergone
Sink down into your pelvis. Elongate the back of your improving coordination and fluidity of abdominal
neck and keep your gaze pointed down. Allow your movement. surgery
chest to drop into the floor and feel your hip joints should avoid
open. this exercise.
Press your weight into your elbows, relax your belly,
and soften your heart. Let your shoulder blades
draw towards one another, while pushing your hips
down and back.
A oid letting o r pel is pop p and o t of position
It balances the body,

reduces body weight and
obesity. It increases body
heat and helps in digestion Weak persons should not perform this hand posture
Surya Mudra It reduces hypertension and DO NOT do this hand posture for a long time in
and cholesterol and builds hot weather.
strength
It is beneficial in diabetes
and liver defects
DAY 2 WARM UP Chalana Kriyas
Forward , Backward and Neck
Bending
https://www.youtube.com/watch?v=6z4gFHnMa2Q
Sit erect on the ground, with your back

straightened and your legs stretched
out in front of you. Your legs must be
parallel to each other, and feet should
be pointed upwards.
Press your buttocks on the floor, and
align your head in such a way that the
It is best to
crown faces the ceiling. This will
avoid this
Danda means stick and automatically straighten and lengthen
Improve our body alignment https://www.youtube.com/w asana if you
Staff pose Dandasana meaning of Asana is your spine.
Strengthens legs atch?v=cZDOIpKSRbs have a lower
posture Flex your feet and press your heels.
back or a
Place your palms next to your hips on
wrist injury.
the floor. This will support your spine
and also relax your shoulders. Your
torso must be straight, but relaxed.
Relax your legs, and ground the lower
half of your body firmly to the floor.
Breathe normally, and hold the pose for
about 20 to 30 seconds.
Lie straight and flat on the ground.

Then, gently bend your knees. Bring Practicing this asana activates
your feet together with the outer edges the ovaries, prostate gland,
of both your feet on the floor. Place kidneys, and bladder.
your heels close to your groin. It also stimulates the heart and
Your palms must lie next to your hips improves blood circulation.
and pressed downwards. It gives your groins, inner
Exhale, and ensure that your abdominal thighs, and knees a good
Avoid
muscles contract as your tailbone stretch.
practicing
moves close to your pubic bone. Feel It relieves stress and tension
this asana if
the elongation in your lower back and and also cures mild
you have the
the stability in your spine as your pelvis depression.
following
tilts. Hold this position. It reduces muscle tension and
Supta = reclined, problems.
Reclining Bound Quickly inhale, and as you exhale again, relieves you from fatigue and https://www.youtube.com/w
Supta Baddha KonasaBaddha = bound, Kona Knee injuries
Angle Pose let your knees open up such that it insomnia. It also calms the atch?v=D1e0gQBenlE
= angle, Asana = Pose Groin injuries
creates a good stretch in your groin and mind.
Pain in the
inner thighs. It decreases stress in the
lower back
You must ensure your lower spine is not nervous system.
Shoulder
forcefully arched. Also, ensure your Stretches your inner thigh and
injury
shoulders are relaxed and placed away groin muscles.
Hip injury
from your neck. It energizes your body.
Now stay in the pose for up to a It soothes the digestive and
minute, breathing deeply and slowly. the reproductive systems and
Exhale and exit the pose. But before treats conditions like irritable
you do so, press your lower back and bowel syndrome, infertility,
knees to the floor to give that final menstrual disorders, digestive
stretch. Then, hug your knees, and rock issues, menopause, etc.
from side to side before you release.
Begin on your hands and knees with

your knees directly under your hips
Bring your knees closer together and
Stretches ankles, tops of the
your feet slightly wider than hip width
feet, knees, and legs
Press the tops of the feet firmly into the
vira, meaning "brave Calming
Hero pose, hands mat https://www.youtube.co
Virasana person" or "hero," and Energises the legs when they
on thighs Start to lower your hips back slowly so m/watch?v=TSsN6PBauPk
asana, meaning "pose." are tired
that you are eventually sitting on the
A great alternative to Lotus
mat (or props) between your heels -
pose for meditation
you may need to roll the flesh of the
calves away
Keep checking in with your knees the
Begin sitting in virasana.
Bring your hands down to the floor on
either side of your hips. Begin to walk
your hands back toward your butt as
you lean your torso back Bend your
elbows to come down onto your
forearms. If you are sitting on a tall
support, like a block, this is as far as you
should go.
If you are sitting on a folded blanket,
make sure you have blankets of the
Supta = lying down, same height in place to support your
reclining, Vira = Man, spine as you come down. Stretches the thighs, foot, and https://www.youtube.com/w
Lying hero pose Supta Virasana
Hero & Asana -= If you feel comfortable on the forearms, abdominal muscles. atch?v=Ac4z-bvplMs
posture you can try continuing to release your
back toward (and eventually reaching)
the floor.
If you feel pain in your knees or low
back, come out since these are not the
areas that this pose is intended to
stretch.
Make sure that your knees stay close
together. Don't let them separate.
Stay in a reclined position for five to ten
breaths. If you're prone to foot cramps,
here's what to do
Increases the elasticity of the Should be
Sit down, your legs straight in front of
spine, tones the spinal nerves avoided
you. Move your left foot behind your
and improves the functioning during
right knee. Bend your right leg and lay it
Ardha = Half of the spinal cord. pregnancy
on the mat so that your right foot is
Matsya = Fish Stretches the muscles on one https://www.youtube.com/w and
Sitting left twist Ardha Matsyendrasa next to your left thigh. Press your left
Eendra = King side of the body whilst atch?v=12sLHauSHnk menstruation
hand against the floor behind your
Asana = Posture compressing the muscles on due to the
back. Press your right elbow against
the other side. strong twist
your left leg and twist to the left. Keep
Relieves back pain and in the
your backbone straight.
stiffness from between the abdomen.
Increases the elasticity of the
spine, tones the spinal nerves
and improves the functioning
of the spinal cord.
Stretches the muscles on one
side of the body whilst
compressing the muscles on
the other side.
Relieves back pain and
Sit down, your legs straight in front of stiffness from between the
you. Move your right foot behind your vertebrae.
left knee. Bend your left leg and lay it Useful for slipped disc.
Ardha = Half Massages the abdominal
on the mat so that your left foot is next
Matsya = Fish organs and increases the
Sitting right twist Ardha Matsyendrasa to your right thigh. Press your right Same as above on the other side
Eendra = King digestive juices making it
hand against the floor behind your
Asana = Posture useful for loss of appetite and
back. Press your left elbow against your
right leg and twist to the right. Keep constipation.
your backbone straight. Useful for diabetics, with
concentration on the
pancreas.
Regulates the secretion of bile
and adrenaline.
Relieves tension that may
have built up in the back from
forward and back bending
asanas.
Opens the chest and increases
It reduces dryness of the skin and improves skin lustre and

softness
Varun Mudra
It is useful in skin diseases, acne and blood defects. It improves
facial beauty
DAY 3 WARM UP Chalana Kriyas
Forward , Backward and
Neck Bending
It stimulates the abdominal organs as

Stretch your legs in front of you well as the ovaries, prostate gland,
then bent your knees opened out bladder and kidneys. It strengthens the
to the sides, the soles of the feet heart and improves the blood
touching each other. Grasp the circulation. This asana stretches the
In Sanskrit baddha means bound
big toe of each foot with the first inner thigh, groin and knees thus
and kona means angle thus the https://www.youtube.com/
Butterfly or Cobblers Pose Baddha Konasana and second finger and thumb. provides the body a supple and toned
literal meaning of Baddha watch?v=P45mgzBYNOA
Always keep the outer edges of look. If asana also improves your mood
Konasana is bound angle pose
the feet firmly on the floor. If it as it alleviates problems like depression
isn't possible to hold the toes, or anxiety. This asana is useful for
clasp each hand around the same- people with sciatica problem. It also
side ankle or shin. cures body and prevents the attack of
many other diseases.
It opens the hips while stretching out

the entire back side of the body - legs,
The term comes from the
Sit up straight. Put your legs as back, arms.
Sanskrit upavistha, meaning
Seated pose, legs wide wide apart as possible, your back It stretches the insides of the legs. https://www.youtube.com/
Upavishtha Konasana “seated” or “sitting,” kona,
apart, back straight straight. Press your palms against It stimulates the abdominal organs. watch?v=TsCxqXU9g0Q
meaning “angle,” and asana,
the floor. It strengthens the spine.
meaning “pose” or “posture.”
It releases the groin.
Apparently it calms the brain.
Lie on the floor. Bend your right
knee and place right foot on the
outside of the left knee. Stretch
the arms to the sides at the
length of the shoulders.
Breathe in. Exhaling, twist torso
The name comes from the to the left and head to the right
Stretches and tones hips, lower back,
Sanskrit words nata meaning to look over right shoulder. https://www.youtube.com/
Dancing Shiva pose, right abdominal and neck muscles.
Natarajasana left "dancer", raja meaning "king" Keeping the shoulders on the watch?time_continue=2&v=n
foot on left knee Makes the spine supple.
and asana meaning "posture" or ground, press right thigh towards KKGCPJHi_E
Improves digestion.
"seat". the floor. You can use your left
hand to press the thigh further
down.
Hold the pose. Take long deep
breaths.
Exhaling relax.
Repeat on the other side.
Lie on the floor. Bend your left
knee and place left foot on the
outside of the right knee. Stretch
the arms to the sides at the
length of the shoulders.
Breathe in. Exhaling, twist torso
to the right and head to the left
Dancing Shiva pose, right to look over left shoulder.
Natarajasana right Same as above on other side
foot on right knee Keeping the shoulders on the
ground, press left thigh towards
the floor. You can use your right
hand to press the thigh further
down.
Hold the pose. Take long deep
breaths.
Begin sitting in Dandasana (Staff

pose). Bend your left knee and
place the sole of your left foot on
the floor, close to the groin and
against the right leg.
Exhale and rotate your torso to
the left. Reach your right arm
outside of your left thigh. Turn Avoid this pose if
your palm to face behind you. you suffer from any
Twist further so that your right of the following
Stimulates the abdominal organs
shoulder is outside of your left conditions.
Marichi = a sage; son of the Tones the liver and spleen https://www.youtube.com/
Sage Marichi Twist Pose Marichyasana knee. Hypertension
creator Brahma Stretches the spine and shoulders watch?v=fM7ThGw_ZKA
Bend your right arm and bring Migraine
Relieves back and hip pain
your hand behind your back. Headache
Then exhale and reach your left Insomnia
arm behind you. Hold onto your Diarrhea
fingers, hands, or wrists.
Exhale and twist further. Gaze
toward your toes or over your left
shoulder.
Stay in the pose for several
breaths. Inhale and untwist.
Change sides.
Begin sitting in Dandasana (Staff

pose). Bend your left knee and
place the sole of your left foot on
the floor, close to the groin and
against the right leg.
Exhale and rotate your torso to
the left. Reach your right arm
outside of your left thigh. Turn Avoid this pose if
your palm to face behind you. you suffer from any
Twist further so that your right of the following
Stimulates the abdominal organs
shoulder is outside of your left conditions.
Marichi = a sage; son of the Tones the liver and spleen
Sage Marichi Twist Pose Marichyasana knee. Same as above on other side Hypertension
creator Brahma Stretches the spine and shoulders
Bend your right arm and bring Migraine
Relieves back and hip pain
your hand behind your back. Headache
Then exhale and reach your left Insomnia
arm behind you. Hold onto your Diarrhea
fingers, hands, or wrists.
Exhale and twist further. Gaze
toward your toes or over your left
shoulder.
Stay in the pose for several
breaths. Inhale and untwist.
Change sides.
This mudrā is a pain-killer it can
be used to treat, headache,
toothache, tummy ache,
backache, joint pains, heel pain,
etc.
Apan Vayu Mudra
This mudrā is very useful to
overcome excessive sweating,
obstruction of urine, Ailments
caused by a deficiency of
element earth.
DAY 4 WARM UP Chalana Kriyas Forward , Backward and Neck
Bending
Begin in Adho Mukha Svanasana and
slowly shift the weight of the body to
the front.
Ensure that your shoulders are aligned
with your wrists.
Effectively relives the body
Slowly, lower your arms till the
of headache, fatigue and
forearms touch the floor. Your palms
back-ache
should be pressed to the floor.
Strengthens the arms and
Keeping your legs straight, position https://www.youtube.
Padma = Lotus, asana = posture legs
Dolphin Plank Pose Makara Adho Mukha Svanasana your heels directly above the toes. com/watch?v=OhNVro
or pose Tones the abdominal
Fix your gaze on the floor and keep 9hBGA
muscles
your back and knees straight.
Improves digestion
If possible, the palms should be facing
Relieves menstrual
each other.
discomfort
As you inhale, slowly pull your
abdominal muscles in and relax them
as you exhale.
Stay in this posture for a few breaths
before returning back to Adho Mukha
Shashankasana improves
concentration as the brain
and all the sense organs in
the head get a good supply
of blood.
Sit in the vajrasana with palms on the The spine gets a forward
knees. stretch and becomes
Raise your arms up. Stretch upwards flexible and strong.
from the trunk. It relaxes the leg muscles
Then keeping the arms straight, lower of the limb while folding.
your body towards the floor. Rest your The lower part of the
hands on the floor. Then try to touch stomach gets more blood
Shashanka in sanskrit means either the forehead or the crown of flow. So organelles that
Hare Pose Shashankasana have been effective in the https://vimeo.com/142850811
“The Rabbit”. the head on the floor. Ensure that your
elbows are straight. area.
Close your eyes and maintain the pose It strengthens the kidneys
for three to five breaths. and stimulates its
To come out of the asana, first lift your functions.
head off the floor, then raise the body It stimulates the
and hands up. Slowly bring the hands functionality of Pituitary,
down and rest them pineal, thyroid and
parathyroid glands.
Shashankasana plays an
important role in treating
disorders of the
gastrointestinal tract and
d h f i
Strengthens the spine,
Stand up straight with your feet at your calves, thighs and ankles.
leg length. Move your toes more to the Stretches the chest and
The word 'Stupa' is said to have outside. Squat down till you reach your shoulders. https://www.youtube.
Buddhist stupa pose Utkatasana advanced been derived from the Sanskrit edge, maintaining the backbone axis Stimulates the heart, com/watch?v=NGOhc
root 'Stu' meaning 'to worship' from your tailbone to the crown of diaphragm and abdominal OWgYYo
or 'to praise'. your head. Join your palms at your organs.
chest level. Helps reduce fat in the
b d i ll i th
Sit on the floor with both the legs
stretched out in front of you.
Now bend the right leg and bring the
feet close to the left thighs. Let the sole Calms the brain and helps
of the right foot touch the inner left relieve mild depression
thigh. Stretches the spine,
Adjust the right foot so that it touches shoulders, hamstrings, and
the right groin. groins
Stretch the right bend leg as far back as Stimulates the liver and
possible without strain. kidneys
The left leg should remain the straight Improves digestion
position with toes pointing upwards. Helps relieve the
The name is Sanskrit and comes Take a deep breath and take your arms symptoms of menopause
from the root words janu, above the head in line with your ears. Relieves anxiety, fatigue, https://www.youtube.
Bend to left leg Janu Sirsasana left meaning “knee”, and sirsa, headache, menstrual com/watch?v=0lG0anf
Now exhale slowly and bend the body
meaning “head,” and asana, forward. discomfort L138
meaning "pose." Let the hands go forward and grab the Therapeutic for high blood
left foot either by the toes or the pressure, insomnia, and
middle of the foot depending on which sinusitis
is more comfortable.Pull your trunk Strengthens the back
forward until your forehead touches muscles during pregnancy
the knees. (up to second trimester),
Remain in this position for as long as done without coming
you are comfortable. One can hold the forward, keeping your
breath if you remain in the position for back spine concave and
few seconds. Else for longer durations, front torso long.
one can breathe normally in the final
position.To release thee position, raise
Calms the brain and helps
relieve mild depression
Stretches the spine,
shoulders, hamstrings, and
groins
Stimulates the liver and
kidneys
Improves digestion
The name is Sanskrit and comes
Helps relieve the
from the root words janu,
Bend to left leg Janu Sirsasana left symptoms of menopause Same as above on the other side of the leg
meaning “knee”, and sirsa, Same as above on other side of the leg
Relieves anxiety, fatigue,
meaning “head,” and asana,
headache, menstrual
meaning "pose."
discomfort
Therapeutic for high blood
pressure, insomnia, and
sinusitis
Strengthens the back
muscles during pregnancy
(up to second trimester),
done without coming
Toxins are removed from the

body and the body becomes
pure. It also relieves
constipation, piles, diseases
Apan Mudra caused by vayu or air, is
helpful in diabetes, stoppage
of urine, kidney defects and
dental problems
It is beneficial in stomach
DAY - 5 WARM UP Chalana Kriyas Forward , Backward and Neck
Bending
An invigorating spinal twist
and chest opener that
Sit straight and strengthen your legs.
releases diaphragmatic
Bend your left leg and press your left
The name comes from the tension and intercostal
foot to right thigh. Rotate your torso a
Sanskrit words "parivrtta" muscles, enhancing breathing.
bit to the left. Make a bend to your right
Bend to left leg with meaning “revolved ",“janu” It also removes tension along https://www.youtube.com/w
Parivritta Janu Sirsasana left leg. Rotate your left side up, with your
rotation meaning “knee”,“sirsa” the spine and lengthens the atch?v=G5KRgiyojjw
right side to your right leg. Try to grab
meaning “head” and “Asana” sides of the waist, stretching
your right toes with your left hand from
meaning “pose”. the abdominal organs,
above. Grab your left leg with your right
especially the ascending and
hand. Try to look up.
descending colon, liver,
spleen, and pancreas,
Sit straight and strengthen your legs.
Bend your left leg and press your left
foot to right thigh. Rotate your torso a
Bend to right leg with bit to the left. Make a bend to your right
Parivritta Janu Sirsasana right leg. Rotate your left side up, with your Same as above on the other side
rotation
right side to your right leg. Try to grab
your right toes with your left hand from
above. Grab your left leg with your right
hand Try to look up
Stand up straight with your feet
together.
As you breathe in, stretch your hands to
the front, palms facing each other,
Good for relieving
parallel to the ground.
constipation
Checkpoint: Are your palms at shoulder-
Strengthens and improves the
width distance from each other?
flexibility of the spine and
Exhale and gently twist from the waist to
waist
Kati = Waist; Chakra = Wheel, the right and look back over the right
Right waist rotation Good for arm and leg muscles https://www.youtube.com/w
Katichakrasana right Circular Rotation; Asana = shoulder. Keep your feet glued in their https://www.youtube
pose Opens up the neck and atch?v=0KBjxZ4ilIo
Posture, Pose place – this gives you a better twist!
shoulders and strengthens the
Keep the distance between your palms
abdominal muscles and lower
constant. Do you
back
feel the stretch in your lower back?
Beneficial for those with
Breathing in, come back to the center.
sedentary or deskbound jobs
Breathing out, turn to your left and
repeat the yoga posture on your left
side.
Stand up straight with your feet
together.
As you breathe in, stretch your hands to
the front, palms facing each other,
parallel to the ground.
Checkpoint: Are your palms at shoulder-
width distance from each other?
Exhale and gently twist from the waist to
Kati = Waist; Chakra = Wheel, the right and look back over the right
Right waist rotation
Katichakrasana left Circular Rotation; Asana = shoulder. Keep your feet glued in their Same as above on the other side
pose
Posture, Pose place – this gives you a better twist!
Keep the distance between your palms
constant. Do you
feel the stretch in your lower back?
Breathing out, turn to your left and
repeat the yoga posture on your left
side.
stand with your back against a sturdy
wall. Step your feet wide apart, place a
block in between the outer edge of the
right foot and the wall, and extend your
arms to the sides. Turn your right foot
and leg out 90 degrees so that the inner
edge of the foot is parallel to the wall.
Turn the left toes in slightly, but keep the Helps with some kinds of
back of your left heel in contact with the lower back pain
The Sanskrit word chandra wall. Exhale and extend the torso over Strengthens back, legs, hips,
https://www.youtube.com/w
Half-moon pose right Ardha Chandrasana refers to the brilliance of the your right leg, place your right hand on and abdomen
moon Increases flexibility of spinal
atch?v=haRAb8sxnbo
the block, and come into Triangle Pose.
Bend the right leg deeply, and step your muscles
left foot halfway toward the right foot as Eases premenstrual tension
you move the right hand and block about
a foot (or more if you’re tall) forward.
Straighten and firm the left leg and keep
the right leg bent as you lift the left leg
up until the foot is slightly above the
pelvis. Turn your right knee out, aiming
for the right foot’s little toe, as you pull
stand with your back against a sturdy
wall. Step your feet wide apart, place a
block in between the outer edge of the
left foot and the wall, and extend your
The Sanskrit word chandra
arms to the sides. Turn your left foot and Same as above on the
Half-moon pose left Ardha Chandrasana refers to the brilliance of the
leg out 90 degrees so that the inner edge other side
moon
of the foot is parallel to the wall. Turn
the right toes in slightly, but keep the
back of your right heel in contact with
the wall. Exhale and extend the torso
It awakens the dormant power
of prana, gives energy, health. It
is beneficial in diseases of the
eye and improves eyesight,
raises body resistance to
Prana Mudra disease, reduces deficiency of
vitamins, removes tiredness
During fasting it reduces hunger
pangs and thirst
In insomnia, doing this hand
posture, along with Gyan
DAY - 6 WARM UP Chalana Kriyas
Forward , Backward and Neck
Bending
Sit up with the legs stretched out straight in
front of you, keeping the spine erect and toes
flexed toward you.
Breathing in, raise both arms above your head
and stretch up.
Breathing out, bend forward from the hip
joints, chin moving toward the toes. Keep the
spine erect focusing on moving forwards
towards the toes, rather than down towards
the knees.
Stretches lower back, hamstrings and hips.
Paschim = west; Place your hands on your legs, wherever they https://www.youtube.c
Massages and tones the abdominal and
Seated Forward Bend Paschimottanasana uttana = stretched reach, without forcing. If you can, take hold of om/watch?v=tgceG8uX
pelvic organs.
out; asana = pose your toes and pull on them to help you go BL4
forward. Tones the shoulders.
Breathing in, lift your head slightly and
lengthen your spine.
Breathing out, gently move the navel towards
the knees.
Repeat this movement two or three times.
Drop your head down and breathe deeply for
20-60 seconds.
Stretch the arms out in front of you.
Breathing in, with the strength of your arms,
come back up to the sitting position
It helps reduce stress and tension on the
The name comes chest and the face.
Sit down on your heels, slightly moving your
from the Sanskrit It stimulates the platysma ( a thin, flat,
chin to your chest. Put your hands on your https://www.youtube.c
words simha rectangular muscle that lies on the front of
Lion pose Simhasana knees. Open your mouth wide and stick your om/watch?v=SSWIc1pR
meaning "lion", and the throat). It keeps this muscle firm as we
tongue out as much as possible. Start roaring p6Q
asana meaning continue to age.
like a lion.
"posture" or "seat". This asana benefits – the face, eyes, tongue,
throat, vocal chords, abdomen, respiratory
First assume Vajrasana (Diamond Pose). Both

Muscles: It strengthens the pelvis, rib cage,
your palms should be placed on your knees.
back, and arms. It provides an intense stretch
Keep your neck and spinal cord straight.
to the back part of the body in the gluteals,
Shut your eyes and begin focusing on your
arms, back, neck, and shoulders.
breathing and your body. During the initial
Joints: It helps in the extension of the neck,
stages, you can practice it with your eyes
arms, and spine, and also flexes the knees
open, but eventually you should be able do it
and hips.
with your eyes closed.
Heart: Practicing this pose helps improve the
Take a deep breath and without allowing the
circulation of blood to the scalp, face, and
elbow to bend, bring your hands above your
brain. It gives a nice glow to the face.
The meaning of shoulders. Equal distance should be
This pose helps in regulating the adrenal
‘Shashank’ is moon. maintained between your arms with your
glands.
Shashank in itself is fingers raised. https://www.youtube.
When doing this pose, the stomach, spleen
Hare Pose Shashankasana made up of two Slowly exhale and reach down to touch the com/watch?v=aDMF-
and liver are also activated, thus helping in
words, ‘shash’ ground with your head and both your hands. 8BGBes
their functioning.
meaning ‘hare’ and Relax when the forehead and palms touch the
The Hare Pose is also beneficial to the
‘ank’ meaning ‘lap’. ground. Some areas of the chest and abdomen
reproductive organs.
will rest on the thighs.
In addition, the pose is said to massage all
Let your upper torso relax and remain in this
the internal organs in the abdominal area.
position for a while. Make sure that your arms
Breathing: Compressing the stomach and
remain straight. The neck should also be kept
chest reduces the capacity of air held by the
straight between the arms.
lungs. Breathing also gets constricted at the
To finish, you should exhale and place your
area of the throat. Shashankasana helps in
palms on your knees. One cycle will be
making use of the back part of the rib cage
completed with this step. During the initial
while breathing and in controlling the
stages of your practice you could do 5 to 7
breathing speed.
cycles.
Lie on your back. Your feet are together and

hands relaxed alongside the body.
Place the hands underneath the hips, palms
facing down. Bring the elbows closer toward
each other.
Breathing in, lift the head and chest up.
Keeping the chest elevated, lower the head
Stretches the chest and neck
backward and touch the top of the head to the
Helps relieve tension in the neck and
floor.
shoulders https://www.youtube.
Matsya – Fish; With the head lightly touching the floor, press
Fish pose Urdhva Matsyasana Provides relief from respiratory disorders by com/watch?v=i1y0ZG
Asana – Pose the elbows firmly into the ground, placing the
encouraging deep breathing Ki-e8
weight on the elbow and not on the head. Lift
Tones the parathyroid, pituitary and pineal
your chest up from in-between the shoulder
glands
blades. Press the thighs and legs to the floor.
Hold the pose for as long as you comfortably
can, taking gentle long breaths in and out.
Relax in the posture with every exhalation.
Now lift the head up, lowering the chest and
head to the floor. Bring the hands back along
the sides of the body. Relax.
Mayurasana tones the entire digestive

system and revitalizes the internal organs
including stomach, liver, intestines, kidneys,
Stand up straight with your feet at your hips
pancreas and spleen.
The name comes width. Clasp your hands behind your back.
Mayurasana makes the digestive fire so
from the Sanskrit Move your arms away from your back with
strong, that one can digest any type of food, https://www.youtube.
words mayura your shoulder blades pointing at each other.
Simple peacock pose Sahaja Mayurasana reducing the production of toxins in the com/watch?v=MNztk
meaning "peacock" Arch back a little and start bending forward
intestines due to undigested food. NN-Lmk
and asana meaning keeping your back straight. Let your head hang
It is an effective detox pose.
"posture" or "seat". freely and keep on moving your arms away
It increases sexual vitality and energy.
from yourself.
It strengthens the arms and shoulder
muscles. It also helps alleviate conditions
related to constipation, piles and diabetes.
Dear All,
Thanks a lot for all your time. Hope you benefitted out of this 2 weeks yoga challenge program. If in
case you don’t find time to do all asanas, please do 5 rounds of Surya Namaskar, which will cover
maximum asanas and benefit out of it. Rgds

HFENs Challenge Programme Weekly Challenges Week 9 (Less Than 25 BMI)

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HFENs Challenge Programme Weekly Challenges Week 9 (Less Than 25 BMI)

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HFEN's 90 Days Healthy Lifestyle Challenge Programe - CHALLENGE WEEK.

DAYS SESSIONS FOOD CHALLENGES ACITIVITY CHALLENGES Note

Oil Pulling: 5 to 10 minutes before Morning drink

Drink: 1 Green Tea

Drink: 1 Green tea or Coffee

SPINACH LUNCH DAY

Brush your teeth

Oil Pulling: 5 to 10 minutes before Morning drink

Drink: 1 Green Tea

MUST get 3 Litre Water MUST

Olives for Lunch

Brush your teeth

Oil Pulling: 5 to 10 minutes before Morning drink

Brush your teeth

Drink: 1 Green Tea

MUST get 3 Litre Water MUST

NO Rice DAY REST DAY

Brush your teeth

Oil Pulling: 5 to 10 minutes before Morning drink

10 mins Morning Sunlight Drink: 1 Green Tea

Vegan DAY Afternoon

NO NON-Veg Drink: 1 Green tea or Coffee

Brush your teeth

Oil Pulling: 5 to 10 minutes before Morning drink

Have one cup of coffee 40 MUST DO

Brush your teeth

Drink: 1 Green Tea 3- 4 Litre Water MUST

Brush your teeth

WheatGrass Drink Zeera Water Ginger Water

pinch of cinnamon powder

pinch of black pepper

Detoxifying Water for Wednesday Coriander Water Aloe Vera Water

Mint leaves Few drops of lime or lemon

2 - 2.5 litres water Coriander Leaves

Increases strength and flexibility along the

To begin, lie on your back.

First, sit on the floor with knees bent, feet

It balances the body,

Sit erect on the ground, with your back

Lie straight and flat on the ground.

Begin on your hands and knees with

It reduces dryness of the skin and improves skin lustre and

It stimulates the abdominal organs as

It opens the hips while stretching out

Begin sitting in Dandasana (Staff

Begin sitting in Dandasana (Staff

Toxins are removed from the

First assume Vajrasana (Diamond Pose). Both

Lie on your back. Your feet are together and

Mayurasana tones the entire digestive

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