Free · 7 days · 10 minutes a day
Seven days to begin —no need to change everything.
One short practice a day drawn from the five Sivananda points: a pause, a breath, a kinder meal. Choose the easiest step. Perfection is not required.
- PDF in Vietnamese & English
- No equipment needed
Inside the plan
One small step a day
- Day 1
Choose your slow-down time
Set a fixed time for the working day to close.
- Day 2
An end-of-day signal
One small repeated act: dim the lights, brew tea.
- Day 3
Three breaths before eating
Pause, breathe slowly, then pick up your chopsticks.
- Day 4
Move after sitting
Five minutes of stretching and gentle spinal turns.
- Day 5
One full, varied meal
Add a plate of greens, go easy on the salty dip.
- Day 6
Two minutes with your breath
Sit still, count out-breaths from one to ten.
- Day 7
Review & keep
Choose one thing to carry into next week. Just one.
Get the plan
Send me the7-day plan
Fill in a few details to download the PDF straight away; Vân will check in after a few days — only if you agree.
Two separate consents: receiving the resource (required) and receiving updates (optional). You can withdraw at any time.
Questions
About the 7-day plan
Yes. You only agree that Ananta may send the resource. Receiving updates is a separate, optional choice.
No problem at all. Carry on from where you are. The plan is written to forgive busy days.
No. If you like, you can book a 20-minute call to see whether the program fits — entirely optional.
Safety first
This plan is not medical advice
Ananta provides lifestyle education, habit coaching and gentle yoga. It is not a medical service: we do not diagnose, treat, prescribe or promise outcomes.
Seek medical help promptly for chest pain, fainting, breathlessness, severe or persistent symptoms, signs of disordered eating, a mental-health crisis or injury. In an emergency in Vietnam, call 115 — do not wait for a reply from Ananta.
If what you need goes beyond coaching, Vân will say so and suggest an appropriate doctor, psychologist, dietitian or physiotherapist. For sleep difficulty more than three nights a week for over three months, please see a specialist.
