Nesar Yoga Foundation

Day #18 of

Physical Activity: 1hour Yoga -6 slow and 6 Dynamic Suryanamaskara, Core muscle strengthening exercises, pranayam, RYB

Today's Menu plan:
Breakfast: Ridgegourd Chatti/dosa with chutney

Lunch: Panchmel khichdi with 5 lentils, Rajmudi rice and vegetables with beeroot, carrot, kohlrabi raita

Evening exercise: 5000 steps brisk walk

Evening snack: Roasted Makhana with CCF tea

Dinner: Same as lunch

Day 14 of

Morning activity:
5000 steps in 30 minutes.
Followed by rhythmic yogic breathing.

Breakfast:
Smoothie made with soaked almonds, raisins, figs, chia seeds, falooda seeds, flax seeds.

Midmorning:
Bajra drink (Raab) with jaggery

Lunch:
Red rice and fresh peas, avarekalu (hyacinth beans)
And cooked cow pea (lobia), cucumber, carrot raita

Early evening:
6 rounds of surya namaskara followed by relaxation.

Snack: Boiled groundnut masala

Dinner:
Methi thepla with green moong, tomato, onion and carrot soup.

Day #10 of
Physical activity:1 hr dynamic yoga followed by Kapalabati, Anuloma viloma and relaxation

Breakfast:
Red rice, millet, flaxseed, methi dosa with ridge gourd chutney

Mid morning:
Fruits

Lunch:
Brown Basmati rice+ moong daal fry with methi (no chilli, no oil) and pan roasted Pumpkin slices + carrot kolarabi salad

Evening snack:
Methi bajra kakra with malenadu kashaya.

Dinner:
Moong soup with vegetables

Day 9 of 

10000 steps in 49 minutes
Followed by MSRT (Mind sound resonance technique)

Breakfast; sabja, chia and dry fruits smoothie.

Brunch at 11:30am
Raagi mudde + soppu,kaalu saaru.
Buttermilk with jeera powder and salt.

Evening workout:
5000 steps in 30 minutes..

Early evening snack:
Home made bhel puri

Dinner: Boiled beans and vegetable medley with left over kadi..

Day #8 of

10000 steps in 40 minutes
Followed by 10 minutes DRT

Breakfast:
Barnyard millet + Avarekalu upma

Mid- morning snack:
Sweet potato podi/ shallow fry fritters (Tava fried)

Lunch:
Sabbasige/dill thepla + beetroot pachadi + Brown channa Usali

Early evening snack:
Green tea with salt roasted almonds.

Dinner:
Mix vegetable soup with methi khakra.

Day #6 of

Day #6
Todays Diet Plan

Breakfast: Pesarattu Dosa (Green moong savory dosa) with mint corainder coconut chutney

Mid-Morning Snack: 1 Banana (Yelakki) , 1 dried apricots, 1 tight fistful dry almonds

Lunch: Pumpkin Subji, Simple daal fry(without oil) with Yummy Mixed Millet Roti from Dr. Sharmila Shankar's kitchen

Evening snack: Malenadu kashaya (CCF tea) with roasted Makhana

Dinner: Millet khichadi with plenty of vegetables

Day #4 of

1 hour physical activity with yoga, pranayama and meditation

Today's menu plan:
Breakfast: Muesli with Akshaykalpa organic low fat milk
Mid morning snack: Fruit medley
Lunch: Barnyard millet vegetable and paneer stir fry
Evening snack: Mint lemon tea with sweet potato chaat
Dinner: Bottle gourd soup with added vegetables🥦🥕🌽

Our resolve to serve our clients and students gets stronger when we get encouragement. Thank you Jayashree didi for your wonderful feedback!

"Thank you Nesar Yoga Team for the wonderful experience today on the International Yoga Day. I look forward to Nesar Yoga 's weekend yoga sessions . Ma'am Nalini, the way she explains each and every asana, the benefits of asanas, the relaxation techniques , the breathing exercises etc . is very clear, easy to understand and practise . I enjoy every class in the fullest . Privileged to be a part of Nesar Yoga Group. Thank you Ma'am Nalini , Ma'am Vidhya and Team Nesar Yoga !!!"

Team Nesar Yoga would like to thank everyone who participated in today's International Yoga Day celebrations and made it a grand success! Our instructor Mrs. Nalini's beautifully structured routine was unique and commendable! Our participants were all smiles after her blissful session!

The testing times of this pandemic have indeed taught us the importance of self-care and discipline! Join us with our instructor Mrs. Nalini Prasad (M. Sc. Yoga) and our Founders Dr. Sharmila Shankar and Dr. Chetali Samant tomorrow between 7.30-9.00 am for the celebration of International Yoga Day. Remember Yoga is not just a work out or exercise routine..Its a way of life!!!