01≈ 10 kcal
Wake the breath
3 min Anulom Vilom · 1 min Bhramari
Volume 01 · Morning Edition
Yoga & Meditation
by the Bay.
A simple, easy way to a peaceful start. Thirty-five gentle asanas, guided breathwork and a daily plan that suits the whole family — from four to eighty plus.
Photo · Dawn over the bay
The Daily Brief
A 20-minute morning, four chapters long.
Repeat any time of day. Skip a chapter if you’re tight on time — the order matters more than the minutes.
02≈ 70 kcal
Move with care
Sun Salutation × 3 · 4 standing asanas
03≈ 25 kcal
Settle inward
Seated forward fold · Bridge · Twist
04Restorative
Rest & arrive
Shavasana 5 min · gratitude breath
Feature · Mindful Eating
Eat like the morning is sacred.
Sattvic, simple, seasonal. A bowl of fruit, soaked nuts, warm milk and a sip of tulsi tea is all the body needs to greet a long day. Honor the cheat meal on Sundays — joy is medicine too.
- · 1,800 – 2,200 kcal target band for adults
- · 30g protein per main meal
- · 2 litres of water, sipped warm
In this issue.
Five sections
I35 poses
Thirty-Five Asanas
Postures with steps, breath, and benefits — for every age and ability.
Read →II6 practices
Guided Meditation
Three breathwork techniques and three short meditations to calm the mind.
Read →IIIQuality-checked
Diet & Snacks
Calorie counts, hydration, smart snacks and a weekly cheat meal.
Read →IVDaily plan
Weekly Schedule
Week, 15-day and monthly targets with one well-earned cheat day.
Read →VOptional
Cross-train Twist
A pinch of Zumba, music breaks and a 10-minute CrossFit finisher.
Read →Mantra
“Inner peace is not a destination — it’s a way of walking through the world.”
Plans & Pricing
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Mudra of the Week
Gyan Mudra — the gesture of knowledge.
Touch the tip of the index finger to the tip of the thumb. Other fingers relaxed and straight. Practice in Sukhasana for five minutes daily to sharpen focus and quiet mental chatter.
Explore breath & mudras →