Morning

COMPREHENSIVE MORNING ROUTINE

You may tailor to your lifestyle

At (or before) BrAhma-Muhurtha time

Wake up mindfully

1. 1. try to remember your Dream (5-15m)

      • don't wake up abruptly

      • the images are like wisps of smoke, so don't focus too hard, but try and be with them

      • when you absorb the whole model of Yoga, then it's easy to understand the import of these messages because they are patterned in a specific way, and arise from the subconscious.

      • once you get the message then drop the dream and don't keep hashing over it.

   2. Energizing Yoga Nidra (3-5 minutes or more)

      • scan your energy body, mentally or with hands

      • if you know, you can chant mantra’s at the same time:

        • use the bija mantra’s taught in class

        • and the aakaashaath vaayuhu chant

   3. stretch & twist gently- Raise legs straight and do some cycling, side stretches

   4. Draw knees to the chest and make circles

   5. Do a bridge pose

   6. Couple more chants:

      • Sit up: The force is in your hands

      • As you place your feet down: To mother earth for bearing your weight

Body cleansing

1. Gut cleansing: 

   2. • drink warm water mixed with himalayan salt & fresh lemon.

        • lemon juice, though acidic in nature, converts to alkaline pH inside

      • Oral cleansing: oil pulling, flossing, brushing, tongue cleaning, etc.

2. Empty your bowels: 

   1. try squatting. 

   2. if you are constipated, better fix it. It is the source of all disease.  The warm lemon water will help.

3. Bath: 

   2. • stretch particular areas, e.g. shoulders, achilles tendon

      • "milk"/pull & scrape the tongue

3. Pranayama with Bandha

   1. Kumbhaka: 

      1. Stand with hands above knees, arch back, Inhale hold breath; 

      2. exhale, curve tailbone and upper back, hold breath

   2. First get Uddiyaana bandha. Then move on to Agni Saara, Nauli.

      1. Here is a good video to practice diligently at home:

      2. Careful: do gently if you have BP, heart issues, stomach issues, etc.

      3. This powerful exercise is the pinnacle of Hatha Yoga practice to destroy all diseases that originate from the gut

4. Surya Namaskaar’s

   1. Do 3/6/9/12 of these

   2. An animation video here.

   3. warms up the body, and open up both nostrils evenly for meditation

5. Asana Practice

   1. Start building up to full hatha yoga practice.

   2. So that over time the body supports, and does not interfere with spiritual practice/aspirations

6. Now “Break the Fast” 

   1. This is the first time you should eat, ideally at least 12-14 hours after the previous days' meal. Look up intermittent fasting on the web.

   2. Do you really need the caffeine?

7. Carpe Diem

   1. Seize the Day!