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.

Yoga, Pranayama and Meditation


Boost Your Energy with Hatha Flow
Today we are concentrating on active Hatha yoga flow including spinal twists, chest and hip-opening poses, chaturanga, and balancing poses. These poses benefit the respiratory and digestive systems and bring oxygen to the blood, increasing vitality in the organs and tissues. Hatha yoga supports the lymphatic system that protects the body from disease and infection, meditation and Pranayama lower stress that negatively affects the immune system and energize the entire 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: Avocado with Dates or Prunes
Rice Flour Porridge with Raisins (GF) or
Oat Porridge with Pear (non-GF)


Prepare and drink Golden Milk


Prepare lunch
Mung Bean Curry


Lunch time


Prepare and drink herbal tea
Immune Tea


Prepare dinner
Broccoli Soup
Vegetable Stir-fry with Tofu


Dinner time


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.

In Closing


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