Your Morning Routine


Wake up


  • 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.



Blessings or Prayers
Affirmation of the Day:
“My health is improving every day and so is my body as I create positive new habits.”

Yoga, Pranayama and Meditation


Sun Salutation for Immune-Boosting
Today’s immune-boosting yoga strongly influences the anti-inflammatory response and the immune cell count in blood and saliva. It helps reduce stress and fatigue, balance blood pressure, relieve asthma, improve circulation and lung capacity.
Regularly practicing this combination of yoga asanas, pranayama (breathing exercise), and meditation will enhance the immune system and provide health benefits to the body and mind.

Around 10 minutes after your yoga practice, 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


Prepare and have breakfast
Juice: Orange or Pomegranate
Quinoa Porridge


Prepare and drink herbal tea
Immune Tea


Prepare lunch
Khichadi Dal


Lunch time


Prepare and drink Golden Milk



Prepare Vegetable Stock
Vegetable Stock is used in the soup recipes for dinner. If you choose to prepare it at home, you can make the second batch today which will be used today and tomorrow. After preparation, measure 500ml for today’s dinner, let the rest cool down and store in an airtight container in the fridge.


Prepare dinner
Mixed Vegetable Soup
Khichadi Dal


Dinner time



Preparation for tomorrow
  • Lunch: if you choose to use quinoa to make Rice/Quinoa which is served with Mung Bean Curry, soak 50 g quinoa.
  • Dinner: soak 60 g lentils to make Mung Bean Curry.

Good Night!


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.

What’s In Store for You Tomorrow


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