Warning: I published this online to get advice from an ayurvedic doctor. If you've stumbled upon this, you assume all responsibility for your health and won't fault me if following this plan causes you harm.

Alright, I've been putting this off for one year. Let's plan out what it would look like. My resources are:

1. Shankhaprakshalana as described in Asana Pranayama Mudra Bandha on page 421.
2. The notes I took on my supervised panchakarma in 2024 Ayurveda retreat#My treatment.

Every day

• Light exercise (yoga)
• Meditation

Preparation (7 days)

• Diet
  • Warm, simple foods.
  • No processed foods, caffeine, alcohol
• Ghee
  • Ideally take on an empty stomach (either before breakfast or dinner), but if I can't stomach it, just incorporate the amounts into my diet/meals.
  • The theory is that most environmental toxins are fat soluble (source), so consuming a lot of fat that is able to penetrate your body will dislodge toxins in your body.
  • Days 1-2: 14g
  • Days 3-4: 28g
  • Days 5-6: 42g
  • Day 7: 56g
  • Total: 224g

The purge (1 day). Poorna shankaprakshalana aka varisara dhauti

• Equipment
  • Paper and pen for water tracking
  • Cup of known volume for water tracking
  • Salt (at least 6 tsp)
  • Water 2.5L
  • Jug of water
  • Yoga mat
  • Most importantly, a nearby toilet you can use at a moment's notice
• Water intake safety.
  • Kidneys can process about 1kg water per hour. The main risk of over-hydration is hyponatremia, which is when the salt concentration in your body is reduced, causing water to swell your cells (I assume by osmosis), causing inflammation and eventual CNS malfunction. Source
  • Drinking 6 litres in 3 hours has caused the death of a human (for a nintendo wii :') ). Source
  • The US army recommends people consume no more than 1.5 L per hour of intense sweating (Source). Given your kidneys excretion rate is lowered during exercise (and this may be partially offset by sweating), I will assume 1.5L per hour is acceptable without intense sweating.
  • So to remain safe, I will drink no more than 1.5 litres (10 glasses) per hour. I will also instruct my helper exactly how much I'm having, just in case I've miscalculated and something goes wrong.

1. Assuming a 150ml glass, prepare about 2250L of hot water with 7 tsp salt (2 tsp salt per litre of water). Ensure the special kitchari is prepared (must be legumes, ghee/oil and white rice).
2. Until the evacuated water is slightly cloudy yellow, repeat the following set. If the water becomes brighter yellow, stop immediately (this is bile). Expect to drink sixteen glasses of water before passing clear water, which is between 2-3 sets.
   1. Do the following three times
      1. Drink 2 glasses of warm salty water as quickly as possible
      2. Perform 8x rounds of the following asanas, doing 5 of each per round
         1. Tadasana. Stand up on your toes and stretch your arms overhead (palms out). Hold your breath and position for a few seconds. Focus on stretching your spine.
         2. Tiryak tadasana. Stretch your arms overhead and palms outward. Bend to your right side, hold with your breath for a few seconds. Repeat on the left side.
         3. Kati chakrasana. Stretch your arms out at shoulder level, twist to the right. Put your left hand over your right shoulder from the front and your right hand over your left waist from the back. Hold the twist for a few seconds. Repeat on the other side. Exhale as you twist, inhale to centre.
         4. Tiryak bhujangasana. Lie on your belly with your hands beneath your shoulders on the floor. Tuck your toes under. Relax completely feeling your forehead on the floor. Engage your back muscles, assisted by your arms, to lift your upper body up to face forward. Twist your upper body to the right and look over your right shoulder. Repeat on the left side. Lower yourself down. Inhale as you come up to centre, exhale as you twist and lower down.
         5. Udarakarshanasana. Lie on your back with your head resting on your palms. Keep your knees and feet together. Bend your knees and put your feet in front of your buttocks on the floor. Slowly lower your knees to the right, aiming to get to the floor. Meanwhile, turn your head to look over your left shoulder. Hold here for three seconds. Inhale to centre, exhale to twist.
   2. Go to the toilet for a minute or so and hope to produce a bowel movement. Do not use force to push. The aim is to build up "internal cleansing pressure".
3. Rest completely for 45 minutes, then eat a large serving of the special kitcheri.
4. Do not sleep for the next three hours, and do not drink water for the next two hours. For the rest of the day, do not do intense physical or mental work. Keep the body warm to prevent chills, do not use aircon or sit in the sun.
5. About 6 hours after the first meal, have another meal of kitcheri, eating to capacity (even if you are not hungry).
6. For the following day, rest also.

Aftercare

• For 1 month
  • Diet
    • Do not eat chemically processed, spicy, acidic, rich, non-vegetarian foods.
    • No pickles, sweets, chocolates, ice cream, soft drink, caffeine, alcohol.
    • Limited milk, buttermilk, yoghurt, fruits (especially acidic fruits).
  • Do not expose your skin to the intense sun, use an umbrella or mineral sunscreen. Only stand out in the sun around sunrise and sunset.

Lifestyle (permanent)

• Avoid sudden temperature changes to your body, ie drinking cold water after exercise or being in hot outside.
• Allow your digestion enough blood to occur properly. Meals should consist of 20 minutes of eating following by 40 minutes of light walking and light mental engagement (ie talking). Do not sleep or exercise for the next 2-3 hours while digesting.

Kichari

I planned the purge day as...

09:00am    Start the procedure
10:15-30am Finish procedure (roughly)
11:00-15am First kichari, eat to capacity
17:00-15pm Second kichari, eat to capacity

...and the following day as:

09:00am    Breakfast (yoghurt, fruit, muesli)
13:00pm    Third kichari
19:00pm    Fourth kichari

I gave the following information to a hotel who kindly offered to cook kichari for me.

Meal timings

• 4 servings total
• Can be cooked all at once, then reheat servings individually.

1. 29th July 11am
2. 29th July 5pm
3. 30th July 1pm
4. 30th July 7pm

Ingredients

• 1 cup moong dal (lentils)
• 1/2 cup rice
• 1 tomato
• 1 carrot
• beans
• 1 tbsp oil (ghee, coconut, canola)
• 1 tsp mustard seeds
• 1 tsp cumin seeds
• 1 tsp ground coriander (optional)
• grated ginger
• 1 tsp turmeric powder
• 5 cups water
• 1 tsp salt

Method

1. Rinse the rice and lentils 2-3 times. Soak them in 5 cups water.
2. Chop the vegetables; about 2-3cm diced, but it doesn't need to be precise.
3. Grate or finely chop the ginger.
4. In a medium pot, heat the oil over medium heat. Add mustard seeds, cumin seeds and ground coriander. Stir often for 30 seconds until it smells good.
5. Stir in turmeric and ginger, cook for another 30 seconds.
6. Add chopped vegetables, cook for 2 minutes.
7. Add rice and lentils with soaking water. Bring to the boil.
8. Add 1 tsp salt. Cover pot, bring to a simmer (low heat) and cook for 30 minutes.
9. Turn the heat off when the kichari is soft (like porridge or congee).