As the month-long Christmas and New Year celebrations conclude, it is time to get back to the regular life. As much as we relish every morsel of the festivity-packed winters, a majority of us also undergo the post-vacation stress that these holidays bring along. Our body and mind work through a range of activities and motions – events, parties, family get-togethers, traveling, managing, and so much more during this time of the year. While each and every activity we undergo is a complete delight for the spirit, it also attacks our mental and corporeal zones with fatigue and sluggishness. A simple yogic schedule combined with the discipline to follow it can help you get back in form in no time. Rejuvenate and restore your vials with this 7-Day Yogic Restoration plan:
Day 1: Gentle Restorative Yoga / Vedic Detoxification / Yoga Nidra Meditation
The first day is all about getting settled with the change. Do not force yourself to re-adapt. Let your mind and body accept it gradually. Start your day with a glass of lukewarm water instilled with some honey, a few drops of lemon, and crushed pepper. After performing the morning rituals, roll out the yoga mat and delve into a gentle practice of few restorative yoga poses. Some of the yoga asanas that you can try are Siddhasana (Adepts Pose), Salamba Balasana (Supported Child’s Pose), Viparita Karani (Legs-Up-the-Wall Pose), etc.
Set aside 15 minutes for performing the Savasana or the corpse pose upon conclusion of the session. Have a glass of replenishing herbal drink before setting for the day.
Stay on Vedic cleanse by consuming 8-10 glasses of Vedic drinks prepared in mild to lukewarm water the entire day. Retire to bed early at night after 20 minutes of Yoga Nidra practice. Rub some rosemary or tea-tree infused oil on the forehead, palms, and the feet. You can continue this practice for the next six nights on the schedule.
Day 2: Surya Namaskar/ Basic Restorative Yoga / Meditation / Yogic Food and Drinks
Commence the next morning with Sun Salutation Series or the Surya Namaskar. Since your sleep cycle undergoes a toll during the festivities; hence, you may start small. Set the alarm for half an hour before the actual wake-up time with snooze duration of 10 minutes. Set a calming mantra chanting as your alarm tone which can internally inspire you to gently rise up from the sleep without disrupting the rhythm of your body and mind.
After Suryanamaskar, set some time for a definitive restorative yoga practice. Devote time to a 10-minute meditation before lunch.
Include a wholesome yogic diet comprising of boiled sprout salads, steamed vegetables, mildly tempered millets, etc. Divide the diet into mini platters to be consumed 5-6 times a day. Include herbal drinks as an accompaniment to be consumed an hour before the meals.
Day 3: Surya Namaskar / Restorative Yoga / Yoga Nidra / Yogic Diet
Make an attempt to start the third day slightly earlier without forcing the body into it. Devote sometime to Surya Namaskar followed by 15 minutes of a brisk nature walk. Delve into the practice of restorative yoga for the duration of 20 minutes.
Include a wholesome yogic diet comprising of wheat or rye toast, mildly cooked vegetables, fruits, and legumes. Conclude the day with 20 minutes of Yoga Nidra session before drifting off to sleep.
Day 4: Surya Namaskar / Restorative Yoga with Props / Yoga Nidra/ Sattvic Diet
Start the day with Sun Salutations followed by an advanced restorative yoga practice with the use of props and ancillaries to reach and restore deepest tissues in the body. Set aside at least 15 minutes to lay in corpse pose. Consume a sattvic diet inclusive of fresh fruits, vegetables, and pulses along with herbal drinks.
Day 5: Surya Namaskar/ Hatha Yoga/ Restorative Yoga with Props/ Yogic Drinks and Salads
By now, you shall feel nearly restored and back to being regular again. After a detailed practice of Surya Namaskar along with targeted Hatha Yoga practice, continue with advanced restorative yoga practice with the help of props. Dive through the day with yogic drinks and salads for resetting the internals. Do not include pulses or grains during the day.
Day 6: Surya Namaskar / Ashtanga Yoga / Mild Restorative Yoga / Yogic Diet
Commence the morning with Surya Namaskar followed by a mild Ashtanga Yoga practice of 25 minutes. Follow it up with 10 minutes of Restorative Yoga. Consume pre-planned yogic meals comprising of wholesome ingredients. Divide the portions into 5-6 mini platters
Indulge in Yoga Nidra practice for 15 minutes before going to bed.
Day 7: Restorative Yoga / Ayurvedic Massage/ Yogic Diet / Yoga Nidra
Conclude the last step of the plan with a deep 30-45 minutes of restorative yoga session followed by an Ayurvedic Body Massage. Consume sattvic meals through the day that are more protein rich in nature. Complete the yogic rejuvenation plan with 30 minutes of intense Yoga Nidra practice before calling it a night.
Alternatively, we highly recommend you to join a specialized Week-Long Yoga and Meditation Retreat January 2018 and emerge as completely replenished in a beautiful conducive environment.
Follow this week-long yogic plan to rejuvenate and rebalance. Leave the fatigue and take along with you nothing but cherishing moments from the most endearing vacation you just have had.
