This document outlines an asana and pranayama practice for the morning. It includes 24 rounds of Surya Namaskar followed by various asanas like Padahastasana, Ardha Chandrasana, Dhanurasana held for 30 seconds each. It then describes the Bhramari pranayama technique of humming like a bee while breathing and recommends Kabalapathi, Nadi Shodhana and cooling pranayamas with 10 rounds each. Finally, it provides instructions for the Nadi Shodhana pranayama practice of alternate nostril breathing to purify the nadis or energy channels.