Here’s a Complete 7-Day Body Mass Balance & Back-Recovery Plan Summary — integrating yoga (asana), pranayama (breathing), vegetarian nutrition, and supporting routines for a strong, pain-free, lean-muscular body — aligned to your 16:8 fasting (10:45 AM–6:45 PM) lifestyle. 🧘♂️ 1. Yoga & Pranayama Plan (7-Day Progressive Flow) Day Theme / Focus Key Asanas Breathwork / Pranayama D1 Gentle Spinal Mobility Marjariasana (Cat–Cow), Bhujangasana (Cobra), Setu Bandhasana (Bridge), Salabhasana (Locust), Supta Padangusthasana (Reclined Leg Stretch), Makarasana (Crocodile), Tadasana (Mountain) Anulom Vilom, Bhramari D2 Core Activation & Strength Salabhasana (Locust), Ardha Apanasana (Half Wind-Relieving), Navasana (Boat), Adho Mukha Svanasana (Downward Dog), Bridge Pose Kapalabhati + Anulom Vilom D3 Hip & Hamstring Release Supta Padangusthasana, Janu Sirsasana (Head-to-Knee Bend), Ardha Matsyendrasana (Half Twist), Bhujangasana, Makarasana Bhramari + Deep Belly Breath D4 Streng...