FREE YOGA

CHALLENGE

NATURAL
IMMUNITY & RECOVERY
MEAL PLAN
 FREE YOGA
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ABOUT HABUILD

Habuild stands for habit building. It is a

vehicle for people to build healthy habits. Habits
are built through consistency of practice. One
habit that Habuild focuses on is practicing yoga
every single day. Therefore, making yoga a daily
habit, with members of all ages across 33 nations.
Optimal utilization of modern technology which
makes our yoga sessions accessible from
anywhere has aided many who were looking for
an on-the-go option with an easy routine to
follow.

PLEASE VISIT US AT WWW.HABUILD.IN FOR MORE DETAILS

 FREE YOGA
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TABLE OF CONTENTS

INTRODUCTION 01

MEAL PLAN TABLE 02

FOOD GUIDE 03

RECIPES 04 - 08

HOME REMEDIES 09

HERBAL POWDERS 10

READY RECKONER/HANDY GUIDE 11

DISCLAIMER 12

HOW TO REGISTER 13
 FREE YOGA
CHALLENGE

INTRODUCTION



Self-Healing

Bodies naturally heal; we aid the process.

Optimal Health
is Natural

Nature designs well-being for all.

Input Matters

What we consume, perceive, and experience,

shapes health.
 FREE YOGA
CHALLENGE

MEAL PLANS
Fast Recovery Moderate Regular
(For 1-2 days Recovery Immunity
only) (For 2-3 days) Maintenance

1 Glass Detox Detox Juice/

Morning Juice
1 Glass Detox Juice
Coconut water

1 Tender 1 Bowl of fruits/

Breakfast Coconut water Lung Tonic
Bowl of fruits

Mid 1 Cup Light Breakfast

Coconut water/
Concoction (Sprouts, Poha
Morning (Kadha)
Concoction (Kadha)
etc)

Salad + Steamed
Salad + Cooked
vegetables/potatoes
vegetables +
Lunch 1 Bowl of Soup + Little grain -
Regular Home
Wheat/Rice/Millets
food
(if hungry)

Coconut water/ Coconut water

Bowl of Fruits/
Evening Detox juice/ Bowl of fruits/
Nuts/Lung Tonic
Lung Tonic Lung Tonic

1 Bowl of Soup Regular Home

1 Bowl of soup
Dinner + Steamed
+ Khichdi
food with 1 bowl
vegetables of salad

Post 1 cup 1 cup

Dinner Concoction Concoction

Note: You can swap detox juice with coconut water.

Smoothies can be consumed instead of bowls of fruits.
Coconut Water before sunset.
 FREE YOGA
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FOOD GUIDE

   

Coconut water, detox juice

Raw and dried fruits
Raw and lightly cooked
vegetables
Legumes and Sprouts

  

Grains like rice and wheat



Dairy (milk, ghee, butter)

Processed and refined foods
(white sugar, refined flour,
biscuits, packaged beverages)
 DETOX JUICE

  

2 cups of any one vegetable (choose from white pumpkin,

lauki, cucumber, beetroot, watermelon rind)
Handful of any one herb (mint, coriander leaves, curry
leaves, 1 paan patta)
Immunity booster: 1 Amla or 1/2 lemon + 1-inch ginger or
turmeric piece

 


Wash, drain, and cut vegetables.

Grind vegetables slightly, then add herbs and the
immunity booster with 1 glass of water.
Blend all ingredients, then strain/sieve through a soup
strainer.
 IMMUNITY
CONCOCTION (KADHA)

  
1 cup water
Small quantities of Tulsi leaves, mulethi, ginger, dalchini,
Ajwain, black pepper, lemongrass
Honey or jaggery (optional)

 


Boil water with the listed ingredients, then strain.

Sweeten with honey or jaggery if desired.

    

Make a dry powder blend of:
2-3 cloves
1-2 cardamom
2 spoons of saunf
1 badi elaichi
1 teaspoon of pepper powder
Add this dry powder along with 3-4 tablespoons of date
paste to the concoction mentioned above.
 LUNG TONIC

  
8-10 dates or 3-4 anjeer (figs)
Filtered water

 


Soak dates/anjeer in water, then blend.

Optionally, add honey, cinnamon, or dry powder
(cloves, cardamom, saunf, black pepper).
 SOUP RECIPE

  
Steam/ boil vegetables, blend and add salt, jeera powder,
and lemon.
For dal/bean soup: Boil dal/ beans with vegetables
and blend.

 
  

Yellow pumpkin + tomato

Tomato + Spinach / Broccoli
Lauki + Tomato
Dal + Spinach
Dal + Lauki
Bean + Spinach
Carrot + Beetroot
 KHICHDI RECIPE

  
Unpolished rice/millet, unpolished dal, vegetables
Salt, Boost powder (refer page 10 for recipe), coriander
leaves, jeera powder

 


Cook rice, dal and vegetables together,

season as desired.
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HOME REMEDIES

 
Take two doses (morning and night)
of grated onion juice + 1 spoon of honey.
Maximum six doses in a day.

   
At night, apply warm Paan patta
(dark green) with a few drops of ghee,
sesame oil or coconut oil on the chest
before sleeping. Use a bearable warm
temperature.


Consume ginger juice + honey in a
1:2 ratio 2-3 times a day.
Crush any tablet for cough relief made
from natural ingredients(like Sualin)
and mix in hot tea water, take it
before sleeping for a few minutes.

 

Heat Ajwain on a pan and inhale the
steam.

Note: For all these conditions, it's suggested to take

Immunity or Boost powder twice a day.
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CHALLENGE

HERBAL POWDERS

   
Grind dry powder of:
8-9 cloves
4-5 cardamom
7-8 teaspoon saunf
1 badi elaichi
2-3 teaspoon pepper powder

  
Mix in 3:1 ratio
Amla powder, Ginger powder

   
Mix in 1:1:1 ratio
Turmeric powder
Jeera powder
Boost powder

 

Powders can be added to detox juice/drinks

You can make a concoction by boiling them in water (1 teaspoon
per 200 ml/1 cup )
You can take 1 teaspoon of honey
 FREE YOGA
CHALLENGE

READY RECKONER

Symptom What does it Action

mean?

Remedy: Wet Pack,

The body uses fever as a Warm gargling, Rest,
Fever tool to manage infection. Deep Breathing.

Indicates the body is Remedy: Ice/Hot Pack,

Breathless- experiencing low oxygen Deep Breathing.
ness levels.

The body creates a cough Remedy: Steam, Warm

Cough & to protect the lungs, gargling, Rest, Deep
Congestion acting as an internal Breathing.
defense mechanism.

Dark yellow urine implies Increase hydration

Urine low hydration and higher through juices and
acidic levels. coconut water.

Provide plenty of raw

Return of hunger implies
fruits and salads. In
healing, while low hunger
Hunger indicates the body is still
case of low hunger,
continue with lots of
in healing mode.
liquids.
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!
DISCLAIMER

This content is for reference only and not a

substitute for professional medical advice.
Consult a healthcare professional before starting
any diet or detox program. Choose a detox level
suitable for your health condition, starting
with the easiest. Use this guide responsibly.
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