Sample Reports

A taste of what's inside
your personalized Dosha Report

Every DoshaFlow report is built for your constitution. Here's a preview of what Vata, Pitta, and Kapha members receive — meal guides, movement, and daily rituals tailored to how your body actually works.

What People Usually Notice

Better digestion within 2 weeks
Most people notice more regular, comfortable digestion after following their dosha food plan for 14 days.
Deeper sleep
Matching your sleep timing to your dosha type is one of the fastest-acting changes in the protocol.
Less bloating
Understanding your digestive type removes the guesswork from which foods are actually causing the problem.
More stable energy
No more 3pm crash. Eating for your dosha stabilises blood sugar and energy through the afternoon.
Reduced anxiety
Vata types especially notice a quieter nervous system within 3-4 weeks of consistent herbs and routine.
Clearer skin
Skin reflects gut health. When digestion improves, skin usually follows within 4-6 weeks.

7-Day Vata Meal Guide

Sample — Days 1–3
Day 1 · Monday

Ground & Nourish

Morning · 7:30am
Warm spiced oatmeal
Rolled oats with ghee, cinnamon, cardamom, soaked raisins and a drizzle of raw honey.
GroundingVata-pacifying
Lunch · 12:30pm
Red lentil dal with basmati rice
Soft dal with cumin, ginger, turmeric and ghee. Served warm with steamed carrots.
Main meal
Evening · 6:00pm
Kitchari with roasted root vegetables
Split mung beans and rice with warming spices. Deeply settling for the nervous system.
Light dinner
Bedtime · 9:30pm
Golden milk
Warm milk with turmeric, black pepper, ashwagandha, and a pinch of nutmeg.
Day 2 · Tuesday

Warm & Steady

Morning · 7:30am
Stewed apple with ghee
Sliced apple cooked with ghee, cinnamon and clove. Followed by a soft-boiled egg and warm herbal tea.
Easy digestion
Lunch · 12:30pm
Vegetable soup with fresh bread
Slow-cooked seasonal vegetables, bone or vegetable stock, bay leaf, black pepper.
Vata-pacifying
Snack · 4:00pm
Dates with almond butter
3–4 medjool dates with almond butter. Steadies Vata energy in the late afternoon dip.
Energy bridge
Evening · 6:00pm
Sesame noodles with sautéed greens
Rice noodles, toasted sesame oil, tamari, wilted spinach, ginger, and toasted sesame seeds.
Day 3 · Wednesday

Rest & Restore

Morning · 7:30am
Warm rice porridge (congee)
Slow-cooked white rice with ginger, sesame oil, spring onion. Light on the digestive system.
Digestive reset
Lunch · 12:30pm
Mung bean kitchari
Whole mung beans, basmati rice, cumin seeds, mustard seeds, turmeric, and a generous amount of ghee.
CleansingBalancing
Evening · 6:00pm
Stuffed sweet potato
Baked sweet potato with black beans, sautéed greens, tahini, cumin and lime.
Grounding
Days 4–7
Sustain & Thrive
Day 4 — Digestive fire reset with warming kitchari breakfast, spiced lentil lunch, ginger broth evening
Day 5 — Protein focus: soaked almonds, egg dishes, well-cooked meats for Vata strength
Day 6 — Herbal integration: teas, churnas, and the daily supplement routine
Day 7 — Weekly reset meal and planning your second week
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Days 4–7 included in your full kit

Vata Movement Guide

Sample — Sessions 1–3
Session 1 · Morning Grounding

Root & Settle — 30 min

Opening · 5 min
Seated breath awareness
Three rounds of slow diaphragmatic breathing (4 counts in, 6 counts out). Settles scattered Vata mind.
Main Practice · 20 min
Grounding flow sequence
Mountain Pose (Tadasana)1 min
Chair Pose (Utkatasana)30 sec × 3
Warrior I45 sec each side
Forward Fold (slow)2 min
Child's Pose3 min
Close · 5 min
Savasana with grounding intention
Lie with a blanket. Visualize roots growing from the base of the spine into the earth.
Session 2 · Midweek Reset

Slow Flow — 25 min

Opening · 5 min
Nadi Shodhana (alternate nostril breathing)
10 rounds. The single best pranayama for calming Vata's scattered nervous system.
Main Practice · 15 min
Hip & lower back sequence
Supine knee hugs2 min
Reclined pigeon2 min each side
Supta Baddha Konasana3 min
Legs up the wall5 min
Note
Vata types benefit from slow, still poses held longer. Avoid strong dynamic flows. Warmth in the room is important.
Session 3 · Evening Wind-Down

Nervous System Release — 20 min

Opening · 3 min
Abhyanga self-massage (optional)
Warm sesame oil on feet and lower legs before the sequence. Signals safety to the nervous system.
Main Practice · 15 min
Yin sequence for sleep
Dragon pose (hip flexor)3 min each side
Caterpillar (seated forward fold)4 min
Supine twist2 min each side
Savasana5 min
Kit Add-On
Full kit includes a 7-session progression, weekly walks protocol, breath practices for anxiety, and a playlist for each session.
7 sessions totalAudio included
Sessions 4–7
Full Movement Program
Session 4 — Building heat safely: warming flow for cold, stiff Vata joints
Session 5 — Walking protocol: 30-min grounding walk with breath timing
Session 6 — Strength for Vata: resistance work that grounds without depleting
Session 7 — Weekly integration and building your 30-day routine
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Sessions 4–7 in your full kit

Get your full personalized Vata kit

All 7 days of meals, 7 movement sessions, daily rituals, herbal recommendations, and your dosha breakdown — tailored to you.

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Pitta · Fire + Water
Cool, Calm & Focused
Prone to heat, inflammation, and burnout. The Pitta report centers cooling foods and movement that channels fire without burning out.
  • Coconut, cucumber, fennel, coriander
  • Moon salutations over sun salutations
  • Sitali cooling breath practice
Click to preview Pitta report →
Kapha · Earth + Water
Light, Warm & Moving
Prone to heaviness and sluggishness. The Kapha report uses stimulating foods and vigorous daily movement to create fire and energy.
  • Millet, buckwheat, ginger, black pepper
  • Brisk morning walks before eating
  • Kapalabhati breath to clear and energize
Click to preview Kapha report →