Morning
COMPREHENSIVE MORNING ROUTINE
You may tailor to your lifestyle
At (or before) BrAhma-Muhurtha time
Wake up mindfully
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.
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
stretch & twist gently- Raise legs straight and do some cycling, side stretches
Draw knees to the chest and make circles
Do a bridge pose
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
Gut cleansing:
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.
Empty your bowels:
try squatting.
if you are constipated, better fix it. It is the source of all disease. The warm lemon water will help.
Bath:
stretch particular areas, e.g. shoulders, achilles tendon
"milk"/pull & scrape the tongue
Pranayama with Bandha
Kumbhaka:
Stand with hands above knees, arch back, Inhale hold breath;
exhale, curve tailbone and upper back, hold breath
First get Uddiyaana bandha. Then move on to Agni Saara, Nauli.
Here is a good video to practice diligently at home:
Careful: do gently if you have BP, heart issues, stomach issues, etc.
This powerful exercise is the pinnacle of Hatha Yoga practice to destroy all diseases that originate from the gut
Surya Namaskaar’s
Do 3/6/9/12 of these
warms up the body, and open up both nostrils evenly for meditation
Asana Practice
Start building up to full hatha yoga practice.
So that over time the body supports, and does not interfere with spiritual practice/aspirations
Now “Break the Fast”
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.
Do you really need the caffeine?
Carpe Diem
Seize the Day!