Day 1: Detox and Pain Relief

Time Activity Details Benefits
6:30 AM Herbal Detox Drink A drink made of ginger- turmeric- and honey to reduce inflammation and cleanse the digestive system Calms inflammation- promotes detox- and eases pain.
7:00 AM Gentle Yoga and Stretching Poses: Tadasana (Mountain Pose)- Balasana (Child’s Pose)- and Setu Bandhasana (Bridge Pose) Eases stiffness- improves flexibility- and enhances circulation.
8:30 AM Personalized Breakfast Light meal of steamed vegetables- herbal chutney- and millet porridge Nourishes the body and reduces inflammation.
10:00 AM Abhyanga (Oil Massage) Full-body massage with Dhanvantaram oil or Mahanarayan oil- focusing on affected areas Relieves muscle tension- improves circulation- and reduces pain.
11:30 AM Kati Basti (Lower Back Therapy) Warm medicated oil is retained in a dough ring placed on the lower back to relieve pain and stiffness Alleviates back pain- nourishes spinal tissues- and improves mobility.
1:00 PM Personalized Lunch A meal of khichdi (lentil-rice dish) with ghee and lightly spiced vegetables Aids digestion- nourishes the body- and reduces stress.
3:00 PM Nasya Therapy (Nasal Detox) Application of medicated oil drops (e.g.- Anu Taila) to detoxify the head region and clear sinus blockages Relieves headaches- promotes mental clarity- and calms tension.
5:00 PM Shirodhara (Oil Therapy) Continuous pouring of warm Brahmi oil on the forehead to calm the nervous system and reduce stress-induced pain Relieves tension headaches- improves sleep- and reduces anxiety.
7:30 PM Light Dinner Vegetable soup with cumin-spiced rice and warm chamomile tea Prepares the body for restful sleep and aids digestion.

Day 2: Circulation Boost and Pain Reduction

Time Activity Details Benefits
6:30 AM Herbal Detox Drink Coriander and mint tea to refresh the body and support circulation Detoxifies the body- reduces bloating- and improves circulation.
7:00 AM Yoga for Pain Relief Poses like Vrikshasana (Tree Pose)- Marjaryasana (Cat-Cow Pose)- and Viparita Karani (Legs-Up-The-Wall Pose) Relieves muscle stiffness- improves flexibility- and calms the mind.
8:30 AM Personalized Breakfast Warm porridge with flaxseeds- fruits- and herbal tea Boosts energy and provides anti-inflammatory benefits.
10:00 AM Pinda Sweda (Herbal Bolus Therapy) Application of warm herbal boluses filled with vetiver- neem- and fenugreek to reduce inflammation and pain in joints and muscles Improves circulation- detoxifies the skin- and reduces pain.
11:30 AM Greeva Basti (Neck Pain Therapy) Warm medicated oil is retained in a dough ring on the neck to alleviate pain and stiffness Relieves neck pain- nourishes tissues- and enhances mobility.
1:00 PM Personalized Detox Lunch Lentil soup- lightly steamed vegetables- and cumin rice Provides nourishment- supports digestion- and reduces inflammation.
3:00 PM Unani Herbal Therapy Remedies like Roghan-e-Badam (almond oil) applied to targeted areas to soothe pain and promote relaxation Reduces localized pain- nourishes tissues- and enhances comfort.
5:00 PM Evening Pranayama Techniques like Nadi Shodhana (Alternate Nostril Breathing) and Bhastrika (Bellows Breath) Reduces stress- balances the nervous system- and enhances oxygen flow to tissues.
7:30 PM Light Dinner Vegetable stew with barley and warm turmeric tea Promotes digestion and reduces inflammation.

Day 3: Integration and Long-Term Pain Relief

Time Activity Details Benefits
6:30 AM Herbal Detox Drink Ashwagandha and tulsi tea to calm the nervous system and energize the body Reduces stress- promotes relaxation- and supports detox.
7:00 AM Yoga for Mobility Gentle poses like Adho Mukha Svanasana (Downward Dog) and Shavasana (Corpse Pose) with mindful breathing Improves mobility- relaxes muscles- and reduces stress.
8:30 AM Personalized Breakfast Oats porridge with almond milk- seasonal fruits- and herbal tea Provides energy- reduces inflammation- and supports digestion.
10:00 AM Abhyanga with Reflexology Full-body oil massage focusing on reflex points in hands and feet for pain relief and relaxation Reduces pain- improves circulation- and promotes relaxation.
1:00 PM Personalized Detox Lunch Quinoa salad- steamed greens- and lentil soup with mild spices Nourishes the body and supports energy restoration.
3:00 PM Shirodhara (Oil Therapy) A final session of warm jatamansi oil poured on the forehead to calm the nervous system Enhances mental clarity- reduces stress- and supports pain management.
5:00 PM Lifestyle Coaching Session Guidance on maintaining healthy practices and postures to avoid future pain Provides tools for long-term pain management and overall wellness.
7:30 PM Light Dinner Vegetable broth- herbal rice- and fennel tea Promotes relaxation and supports restful sleep.