Qualitarian Guidebook · all rights reserved © yogamotion inc. nancy ruby qualitarian cleanse page 3 quality choices preparation is your key to success! choose your path wisely.

ALL RIGHTS RESERVED © YOGAMOTION INC. NANCY RUBY QUALITARIAN CLEANSE Page 1

Qualitarian Guidebook

By Nancy Ruby

Uplevel the quality of your food, your habits

and your life

www.yogamotion.com


“What will I eat?” is the most common ques-tion. There are many ways to support the natural detox process. All have in common this basic principle: encourage and improve digestion, absorption, and elimination for a clean, lean, energized machine - your body.

What you eat will vary from the next person. Included in this guidebook are several rec-ommendations according to your constitu-tion, your activity level, your intention, and the choice of incorporating Purium products or preparing your own green drinks.

Above all else, we are eliminating foods that clog up the system and hook us into un-healthy habits. For the most part, we will not be eating processed foods, sugar, alcohol, dairy, or animal products. Unless, of course, you have a high energy output and need some added meat protein, then you may find yourself included small portions of chicken, fish, wild game, or eggs.

If you are a smoker, this is a great time to eliminate that as well. If you are a marijuana user, take a break. Now that it has become legal there is quite an over abundance of ‘self-medication’ that is to be questioned. Can you let go of your habits for 10 days to conduct your own comparative study? No-tice how you feel and operate without these mood altering substances. You won’t know unless you give a try.

Your entire cleanse is a personal experiment to discover what helps your body and mind operate at its highest level. This is not just about what you eat, but how and when you

eat, and what happens in between your meals.Following the suggestions of an Ayurvedic life-style will align your daily rhythms to the flow of nature. And when we create consistency in our schedule, it is amazing how much better the body and mind operate together. I found this out for myself years ago.

Being a yo-yo dieter throughout my teens, I was bulimic before the term was common. I had no name for my bouts with binging and purging followed by drastic dieting that completely destroyed my metabolic func-tion. Name any diet, and I probably tried it. By regularly lowering my caloric intake, my metabolism lowered as well. Therefore, when I returned to my junk food habits I continued to gain more and more fat. Although I took up running in college and was able to drop some weight, I continued to struggle with bad habits, bulimia, and poor metabolism.

At the age of 22, I was guided into my first cleanse. For six weeks my nutritionist taught me about whole foods and the importance of consistency in meal planning. Three of those weeks consisted of a deeper cleanse, much like the one we are about to experience. What I found most amazing was the response in my body to three meals a day and no snacking. My inner fire (agni) was renewed. I began to burn my food as the energy source it is meant to be and my body weight stabilized, even when I went off my schedule at times. I have remained within the same weight ever since.

Ready to ignite your own inner fire? Continue reading about how to do just that.

What will I Eat?Do something today that your future self will thank you for. - Nancy Ruby


Quality ChoicesPREPARATION IS YOUR KEY TO SUCCESS! CHOOSE YOUR PATH WISELY.

Be sure to take care of your shopping before you begin your 10-day cleanse. Stock your fridge with organic, whole fruits and veg-gies to keep your energy moving. Choose from the following pages, and get creative while at the same time, keep it simple. The beauty of it lies in simplicity. Your choices will become more streamlined, your meals easy to prepare in very little time, and you will be making fewer selections, all of which will give you more time in your day for your self care. Prepping a big pot of soup, veggie stew, or kitchari will allow you to pop into the kitchen, warm things up, add some extra fresh greens, and call it good.

A really good plan is to use a mix of the cleanse schedule options. This week you are easing in by cutting out the junk and opting for a simple, clean whole foods diet. Maybe oatmeal for breakfast. Water until lunch. Qui-noa, black beans and vegetables for lunch, and maybe for dinner too. Let’s minimize cooking time and increase other self-care practices and do-nothing time. Quiet your sugar cravings by having a few dates or figs, a handful of raisins, or spoon of honey after a meal. As our 10-day deep cleanse rolls around - get psyched. Map out your schedule and plan out your meals ahead of time.

The key to successfully committing to this cleanse is to avoid being too hard on your-self. I see this all the time. People want to stick to a rigid plan and end up forcing themselves into something that doesn’t work. Instead of listening to the needs of their body day-by-day, they try to use will power

to stave off inner complaints. And then they quit all together with an attitude of “this just doesn’t work for me.”

Instead of forcing yourself to do something that is hard and at which you may fail, or at least emotionally batter yourself, you will practice the art of cooperating with yourself.There is no one-size-fits-all approach to this cleanse. Some will thrive on one detox pathwhile others will suffer. I don’t want any suffering around here. No mind over matter. Know that you can go one route or mix and match. I usually mix and match.

The simple rules are to just eat 2-4 times a day. No snacking. Only water, hot water, spice water or lemon water should grace your belly between meals. That alone, for anyone who does not yet have that habit, will jump-start your system into a mild, pleasant detox.

For now, keep plowing through this packet. Do your planning. Read through the charts and the recipes. And, keep asking yourself, “What is most appealing and intriguing to me right now?”

Remember: you can’t go wrong. Trust your inner guide as your higher mind knows best. Attune to your personal energetic design. This is where eating for your body type and aligning daily rhythms comes in handy. Do integrate the SUPER EIGHTS as much as pos-sible. Starting your day right and scheduling in time for your meals, self care, recreation, and rest will lead you to success in living a vibrant, soulful life.


WHAT WORKS FOR YOU

Your body is your best teacher on this path toward growth. Growing stronger in your commitment to your self and your health is our intention for the next 10 days. Through this course of dedicated action, we will devel-op and sustain life promoting habits for our body, mind and spirit. Dial in what works best for you. Pay attention to your body, your en-ergy, your emotions, your beliefs. Recognize the signals that will help you choose accord-ing to your needs, day-by-day. Rather than a rigid plan that you force upon your body, this is about developing a keen relationship based on listening, trusting and responding.

I have provided a daily chart to track your meals, supplements and green drinks. Please note that these suggestions are meant to be modified individually. Use them as a guideline. You may choose to lessen the number of green drinks from three to two. You may choose to replace breakfast or din-ner foods with a green drink. Also, note your real time of meals and drinks to discover the pattern that works best for you lifestyle and bodily functions.

WHAT WORKS FOR ME

This is my dynacharya. Explore what works for you and then make it habit.

6:30 am Morning Power Hour• Awake, urinate, hydrate - drink 16-32 oz.

of warm water with fresh squeezed lemon to stimulate bowels

Prepare ThyselfYour diet is a bank account. Good food choices are good investments.

- Bethenny Frankl

• Take 5 Super Aminos • Meditate for 5 - 15 minutes• Evacuate - with all that warm water

bowels will empty easily• Activate - get my Prana flowing with 15-

30 minutes of yoga or a walk outside• Nutrate (my new word for nutrifying my

body) - first Purium Power Shake and/or breakfast item

• Motivate - shower, dress, start the day feeling calm, centered, energized and motivated

I do all this in 45 - 90 minutes depending on my day. Sometimes I even have to shorten it to 30 minutes. If I miss it all together, my day has an entirely different rhythm. I prefer to include this power hour.

10:30 am 5 Super Aminos

11:30 am Second Purium Power Shake

1:00 pm Hearty Lunch

3:30 pm Purium Power Shake

5:30 pm Light Dinner

Recreate - an earlier, lighter supper allows more time in the evening to take a walk, read a book, play a game with your children, get your art supplies out, be creative. RE-CREATE your life.

8:30 pm Apothe-Cherry with warm water or tea.

10:00 pm Hibernate - SleepAccording to the Ayurvedic 24-hour Cycle of Energy, 10:00 pm - 6:00 am is the best time for sleep.


Qualitarian 10-day CleanseDESIGN YOUR RHYTHM - TRACK YOUR PROGRESS - CREATE RESULTS

ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE TEN6 - 7 AM16 - 32 oz water5 Master Aminos BiomeMedic

Meditate

Evacuate

Activate

7 - 8 AM #1 Power Shake or Green Drink +Breakfast Option

10 - 11 AM16 oz warm water5 Master Aminos

11 - 12 AM#2 Power Shake or Green Drink

12 - 2 PMHearty Lunch16 oz water

2 - 3 PM16 oz water5 Master Aminos

3 - 4 PM#3 Power Shake or Green Drink 5 - 7 PM Light Dinner16 oz water

8 PM Apothe-Cherry & Super CleansRBiomeMedic


Knowing your dosha - Pitta, Vata, Kapha and recognizing the imbalances you are addressing in your own habits, body, and lifestyle, are the key guidelines to how you move through this cleanse. Best of all, keep it simple and enjoy those extra hours to get outdoors, read a book with your child, put your feet up and relax. Whatever it is you often find yourself wishing you had time to do, now is your time to do it!

Here’s some suggestions for your shopping list. Experiment. Be creative. Stay focused on your end goal. Enjoy lightening up. Feeding yourself whole foods and green drinks each day gives you the opportunity to shift your palate, to retrain your taste buds to the sub-tlety of flavors beyond sweet and salty. And you will develop your intuition for making the right choices that will replenish your body, balance your energy, and bring about feelings of contentment and ease.

VATABEST GREENS: butter lettuce, beet greens, romaine, swiss chard, baby kale leaves, BEST VEGGIES: peas, asparagus, celery, zuc-chini, red, orange, yellow peppers, fennel bulbBEST ROOTS: beets, carrots, sweet potatoes, zucchini, parsnips, radishes,winter squashes, ginger rootBEST SPROUTS: sunflower, alfalfa, clover, radishBEST FERMENTED FOODS: all fermented foods - miso, kombucha, sauerkraut, kimchiBEST SEEDS: nuts/fats: avocado, sesame, sun-flower, olives, ghee, chia, flax, almond, pine-nuts, macadamiaBEST FRUITS: sweet and sour fruits - grapes, cherries, peaches, citrus, pineapples, bananas, tomatoes, cooked apples

PITTABEST GREENS: kale, dandelion greens, col-lards, all lettuces, cilantro, cabbage, BEST VEGGIES: fennel, peas, asparagus, celery, zucchiniBEST ROOTS: sweet potatoes, parsnips, car-rots, jicama, turmeric BEST SPROUTS: sunflower, alfalfa, clover, mung, lentil, broccoliBEST FERMENTED FOODS: small amounts of sauerkrautBEST SEEDS: nuts/fats: sunflower, coconut, avocado, ghee, chia, flax, almond, hazelnutsBEST FRUITS: sweet, juicy fruits - peaches, apples, pears, berries,limes

KAPHABEST GREENS: all greens in enormous amounts! parsley, beet greens, radish greens, kale, cabbage, brussels sprouts, mustard greens, collard greensBEST VEGGIES: broccoli, fennel, red yellow and orange peppers, asparagusBEST ROOTS: radishes, beets, turnips, ginger root, turmeric, burdock, daikonBEST SPROUTS: all sprouts! BEST FERMENTED FOODS: small amounts of spicy ferments - kimchi, pickled limesBEST SEEDS: nuts/fats: pumpkin seeds, chia, flax, corn oil BEST FRUITS: astringent fruits - grapefruits, pomegranate, apples, pears, tomatoes, berries, lemons, limes

Foods for Your Body TypeBALANCING YOUR DOSHA THROUGH DIET


BEVERAGES: nut milks, kombucha, organic vegetable broth, herbal teas, coconut water

FLAVORINGS: lemons, Himalayan sea salt, raw honey, fresh herbs and spices, ginger root, apple cider vinegar

ORGANIC VEGGIES: kale, cabbage, broccoli, cauliflower, spinach, summer squash, yam, sweet corn, sprouts, kale, chard, asparagus, carrots

ORGANIC FRUITS: avocados,cherries, berries, plums, apples, purple grapes, cucumbers, tomatoes, lemons

FATS AND OILS: coconut oil, sunflower seed oil, olive oil, grape seed oil, grass fed butter or ghee

NUTS & SEEDS: raw and unsaltedsunflower seeds, chia seeds, sesame seeds,almonds, pecans, walnuts, Brazil nuts

PROTEIN OPTIONS: hummus, almonds, chia seeds, split mung beans and basmati rice, black beans, almond butter, sesame-tahini butter

PROTEIN OPTIONS FOR ATHLETES: free range eggs, free range chicken, wild caught salmon, wild game

GRAINS: (if weight loss is not desired)basmati rice, quinoa, couscous, sprouted grain bread, sweet potatoes, oatmeal

Let’s go shopping!Create Your Shopping List

BEVERAGES:

FLAVORINGS:

GREENS:

VEGGIES:

ROOTS:

SPROUTS:

FRUITS:

FERMENTED FOODS:

SEEDS/NUTS/OILS/FATS:

GRAINS:


In almost every case I have seen, including myself, the majority of challenging responses comes in the first three days. After those first three days, most people have expressed that they felt better, lighter, more balance with a positive change in their energy and outlook.

Prepping before hand is highly beneficial in decreas-ing the severity of these first two health responses. If you make a point of gradually cutting out caffeine, sugar and carbs from your diet during our week of CLARITY, once you start the deep CLEANSE it won’t be as much of a shock to your body. The first four stages of the roller coaster typi-cally occur during that time at which you reach the defining moment in your cleanse where you ask yourself, “Should I stay or should I go?”

THE GRADUAL CLIMBOnce you realize you are at that defining mo-ment, adopt the position that it’s only better from here. You will notice the remaining time on your cleanse will be much more enjoy-able. This will be a gradual shift… assuming you stick with it and give it time. Pay close attention to your energy and how it changes each day as you let go of old habits and let your body rest, digest, and regenerate itself.

FINISH STRONGAs you get to the end of your cleanse, re-member your ‘why’ and recognize all you are doing for yourself. It is time to celebrate your new habits and the choices you have made to becoming a Qualitarian.

The Transformational RollercoasterAs you look forward to starting your 10-day transformational cleanse, understanding your first three days will really help make the total transformation go smoothly. One of the most frequently asked questions is “What is it go-ing to be like?” Now that’s kind of a loaded question because everyone I know has had a different experience in the beginning, middle and end of their cleanse.

Your mind and emotions will definitely be along for the ride. And often times, the big-gest challenges can come from your own limiting thoughts and attitude. Realizing ahead of time that you will face your own resistances and excuses not to continue, remember... we are in this together. Let’s sup-port one another to push through any tough spots so that we can open up to something new! A new you!

The following will give you an idea of some of the most common occurrences and feed-back that I have heard and experienced dur-ing the 10-day cleanse.

What will help make it through the beginning is having a better understanding of them and knowing what stage comes next.

THE FIRST 3 DAYSTwo of the most common challenging health responses that people have shared are head-aches and slight nausea. Think about it for a moment. You are embarking on a program that is intended to reset your metabolism, break your addiction to processed foods, and cleanse your body. Of course there will be physical reactions as a result of this dramatic change.


Riding the RollercoasterYOU ARE MORE THAN YOUR EMOTIONS

The Transformational Rollercoaster describes some of the stages you may experience during the 10-day deep cleanse. Although there is no set time these emotional stages occur, you can almost guarantee you will go through each one. Don’t take your emotions too seriously. Recognize that they shift and change just like your breath.

We are cleansing our psycho-emotional body along with our physical body. Integrate self-care practices of breathing, meditating, yoga, walks in nature, and a good night’s rest to help balance your energy. Follow the guidance of your intuition. Trust your own wisdom to carry you with inspiration into exhilaration.

THE TRANSFORMATIONAL ROLLERCOASTER

1. Excitement - The journey begins!

2. Fear - I don’t think I can do this. Ten days without my favorite snacks?

3. Anger - Who got me into this?

4. Resentment - Oh my, did I make the right decision?

5. Defining Moment - Do I stay or do I go?

6. Acceptance - I can and I will!

7. Realization - I’m really feeling good.

8. Inspiration - Wow... I feel lighter and I love taking care of ME!

9. Attention - I have so much more energy and I feel leaner. People are noticing.10. Exhileration - I am so happy with myself. These habits really work.


CONGRATULATIONS!

With the completion of The Qualitarian Cleanse you are now looking through fresh eyes, seeing yourself clearly and living your life on purpose. You are committed to integri-ty by cultivating thoughts, words, and actions that are harmonious to your heart felt beliefs. You are living deeply.

When you break through limiting thoughts and patterns, you enter another realm of real-ity and potentiality. You are able to build your prana and live more fully and authentically. Even if you didn’t follow this program every step of the way, which is not expected, you have made certain shifts in the right direction. You have started the process of putting you and your healthy habits in the forefront of your priorities for you have learned that by taking care of yourself you are more effective in your life and more available to those around you. Centered, rooted, expansive and receptive, you are more capable than ever.

PURIUM LIFESTYLE - DAILY CORE 3

Why stop now? You have launched yourself into a new paradigm of nutritious foods and balancing rhythms of an Ayurvedic lifestyle. Let’s keep this train running. Yes, you can begin to add in other foods. This chapter on COMMITMENT outlines the most intelligent and effective ways to do that. Avoid sabotag-ing what you have already created and keep on building your momentum for a Quali-tarian Life. Choose pure, premium foods. Continue with your daily self-care practices. Remain alert to the wisdom of your bodies messages and respond intelligently.

Life at the Next LevelPurium offers a daily regime of protein, fruit, and vegetables called Core 3. It’s what I have implemented into my wellness routine for the last two years. I am stronger and health-ier because of it. No colds or flus. No more achy joints. Lots of energy and vitality.

DAILY CORE 3 offers maximum results with minimum effort. It supports better digestion, deeper sleep, and increased mental clarity. This is the easiest way to get high-quality nu-trition into your body every single day. Con-sistency is the key to benefits compounding over time.

WAKE Super Amino 23 Five tablets each dayProtein to build muscle and burn fats

ENERGY BOOST Green Power ShakeVegetable for fueling your cells

NIGHTY NIGHT Apothe-Cherry ConcentrateFruit that delivers antioxidants, anti-inflam-matories, and restful sleep

Contact me to get your Core 3 and join the Purium Lifestyle Club – building a Foundation of Health.


1. DANCE WITH THE CHANGES Integrate what you have learned. Look back on who you were ten days ago and who you are now. Have you experi-enced a shift in identity? For some, this is subtle while for others who have never cleansed this shift may be more intense with deeper changes. While you may find yourself returning to some old hab-its, allow yourself to embrace the new ones. The ones that have now proven to enrich your well being.

2. KEEP WATCHING – KEEP LISTENING Are you ready to emerge from the cleanse? Or is your body still needing to let go of toxins, extra weight, or tensions? How will you continue to release these as you begin to add in more food choices? Stay true to what your are experiencing on the inside and remain committed to your body’s responses. Do that which supports moving toward balance.

3. ADD FERMENTED FOOD Due to the nature of cleansing your di-gestive system, now is the time to nourish it with the natural probiotics in fermented foods. Lacto-fermentation produces pro-biotic, enzyme and nutrient-rich foods that balance intestinal flora, support the immune system, improve digestion and elimination, and boost the nutrient levels of foods eaten along with them. Enjoy Janice Haugen’s fermented foods recipes and more on her culinary blog spot at EverydayHealthyEverydayDelicious.com

4. SLOWLY INTRODUCE FOODS See the next page for details on this as it can make or break the success of your cleanse.

5. CONTINUE TO REST DEEPLY Meditation is a practice for a lifetime. It calms the mind, soothes the nerves and connects with our inner wisdom.

6. INTEGRATE SELF-CARE PRACTICES Continue to make room in your sched-ule for YOU. Let there be time to nourish your creativity and personal pleasures.

7. AVOID BEING THROWN OFF Planning ahead for social engagements or travel will allow you to maintain balance. Bring your own food, or eat ahead. Check out stores and restaurants before you go.

8. NOTE YOUR TOLERANCE LEVEL Continue to adjust as you learn what disturbs your balance and what bring you back. It’s all a dance and you have the choice to create a graceful flow.

Keys to Commitment


SLOW INTRODUCTIONS

The reintroduction process is the most im-portant aspect of the cleansing process. This will give you the opportunity to identify the toxic triggers of foods that cause inflamma-tion, acidity, irritation, indigestion, or aller-gic responses. If you simply jump back into your past habits you may feel “off” without knowing why. Toxic triggers are foods that may taste great but can cause mood swings, bloating, and fatigue. The most common toxic triggers are gluten, dairy, processed sugar, caffeine, and alcohol. Getting clear on your toxic triggers will improve your health and prevent your mood, weight, and energy from bouncing up and down. The two most important common toxic trig-gers are gluten and dairy. Start with adding gluten back into your diet once or twice in the first couple of days. Maybe bread at breakfast and/or pasta at lunch. Note how you feel over the next 48 hours. Secondly, add some dairy into your diet for one or two meals a day and notice what happens over the next 48 hours. Try to make it milk, cheeses, or plain yogurt rather than ice cream which can cause a reaction with the blend of ingredients. Note your reaction to dairy and make your decision regarding your tolerance.

Other toxic triggers to test in yourself: • Corn • Eggs • Soy• Red Meat • Nightshade Vegetables (potatoes,

tomatoes, peppers, eggplant)

Your choice of food is often the difference between feeling energized and alive and feeling tired and sick. While this process does take time, it is one of the most reveal-ing and inexpensive ways to determine what foods promote your highest level of long-term health.

Redefining Your Food Relationship


Removing DependencyTHE BIG FOUR: Processed Sugar, Caffeine, Alcohol, and nowadays, Marijuana

Though these are not considered food choices, most of us do or will consume them at sometime in our lives. So, it’s important to understand our relationship to them. It is common for people to become dependent on these items, both physically and psy-chologically. And one can even fall into the realm of addiction as a feeling that we have to have it or we feel off when we don’t.

TWO WAYS TO REMOVE DEPENDENCYRemoving dependency allows us to enjoy these items from time to time without signifi-cant health consequences.

#1 Crowd Out Eating good quantities of healthy food each day prevents us from feeling anxious or irrita-ble which helps to avoid unhealthy cravings. It is also why most diets fail as they focus on eating less rather than adding healthy food. When we focus on including a lot of deli-cious, nutritious foods into our daily meal plan, we then “crowd out” the junk.

If you don’t eat enough of the good stuff, cravings arise quickly, especially if you are tired. To reduce sugar cravings you need to eat enough low-sugar food throughout the day. Rather than depending on willpower alone, its is easier to crowd out the junk and remove dependency.

#2 Pulse Out This is what our cleanse has created. We re-move things for a period of time which allows us to feel the true effects of whatever item you are testing. The reintroduction then gives us a clear experience of their effect on our body, mind, and emotions. To remain free from dependency on these Big Four, it is important to take breaks from them. Pulse out the coffee, sugar, alcohol, and pot for a week, or a month. This will give you a break so that you are not addicted, but consciously choosing their true effects.

There is no need to be a purist for the rest of your life. Choose what you eat and ingest from a place of clarity rather than habitual compul-sions. Enjoy your choices with full attention in the present moment. There is nothing worse than guilt to increase stress. Add a little blessing before you partake and appreciate the experi-ence. My daughter calls this SMO: Spiritually Modified Organisms.

The same holds true for any food that is less than the quality we prefer, but is what is avail-able in the moment. Stay committed to your rhythms. Eat light morning and evening, with your main meal at lunch, no snacking, along with plenty of water, and your body will more easily process whatever you consume.


! Share body thrive the book+ listen to the Yogahealer Podcast with Cate Stillman3

Week of______

Breakfast Lunch Dinner

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Shopping list:

Weekly Meal PlannerWeekly Meal Planner

PLAN AHEADThe best way to remain consistent with your healthy eating habits is to stock your kitchen and have a plan for a few meals that will serve you more than once. Keep it Simple and Delicious.


Start Your Day Right WITH BREATH-BODY PRACTICES

Get your Prana flowing with this 5-4-3-2-1 WORKOUT

5 MINUTESANY CARDIOWALK/RUN IN PLACE, DANCE, MOVE - 1 minute OPPOSITE KNEE TO ELBOW- 1 minute JUMPING JACKS / LOW JACKS- 1 minute OPPOSITE KNEE TO ELBOW- 1 minute JUMPING JACKS/LOW JACKS- 1 minute DANCE AROUND

4 MINUTESLOWER BODY MOVEMENT - 1 minute LUNGES OR WALKING LUNGES- 1 minute MTN CLIMBERS - ALTERNATE FOR 4 MINUTES

3 MINUTESARM AND AB STRENGTH - 15 WIDE PUSH UPS- 15 SIT UPS- 15 WIDE PUSH UPS- 15 SIT UPS - ALTERNATE FOR 3 MINUTES

2 MINUTESLOWER BODY STRENGTH - 30 SECONDS SQUAT- 30 SECONDS JUMP SQUATS- 30 SECONDS SQUAT- 30 SECONDS JUMP SQUATS

1 MINUTECORE STRENGTH - HOVER FOREARM PLANK

Add 5 minutes of deep stretches: HALF SALUTATIONS, SUN SALUTATIONS, WHATEVER FEELS GOOD

Total Time 20 minutesFollow with 8 - 16 oz water... YOU ARE GOOD TO GO!

Qualitarian Guidebook · all rights reserved © yogamotion inc. nancy ruby qualitarian cleanse page 3 quality choices preparation is your key to success! choose your path wisely.

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