A 21-Day Nadi Balance Challenge

Every day for 21 days:

1. Morning: 5 min nadi shodhana (comfortable pace)
2. Midday: 2 min nostril check + one conscious full breath
3. Evening: 8 min japa + 3 min spine awareness
4. Journal one line: ΓÇ£Today my energy felt ___ΓÇ¥

Do not add advanced bandhas yet. After 21 days, notice sleep, mood, and meditation ease. That data is more valuable than any certificate.