A. Daily Routine Checklist
Print one per guest per week; tick each practice done.
| Practice | Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
|---|---|---|---|---|---|---|---|---|
| Woke by 6 am | ||||||||
| Warm water on waking | ||||||||
| Tongue scraping | ||||||||
| Oil pulling (optional) | ||||||||
| Abhyanga or foot massage | ||||||||
| Gentle exercise (20–40 min) | ||||||||
| Breathing or meditation | ||||||||
| Lunch as main meal | ||||||||
| Walk after meals | ||||||||
| 1.5 L fluids | ||||||||
| Dinner by 7:30 pm | ||||||||
| Screens off by 9 pm | ||||||||
| Asleep by 10 pm |