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.

1. Asanas Minimum
Surya Namaskar 24 Rounds
Padhahasthasan 30 Seconds
Ardha Chandrasana (alternate for Padhahasthanasan) 30 Seconds
Makrasana - with slow breath in & out 20 Seconds
Dhanurasana 30 Seconds - two times
Cat Stretch -Marjariasana 30 Seconds
Child Pose 30 Seconds
Shavasana - Relax posture 30 Seconds
Supta Matsyendrasana (Lying-down body twist 30 Seconds
Setubandhasana (Bridge Pose) 30 Seconds
Navukasan 30 Seconds
Matsyasana (Fish Pose) 30 Seconds
Yoga Mudrasan (alternate for Matsayana) 30 Seconds
Bahdakonasan (butterfly pose) 30 Seconds
Yoga Mudrasan 30 Seconds
Vakrasan 30 Seconds
Artha Matsyndrasan 30 Seconds
Janu Sirasasan (Repeat 1 or 2 times) 30 Seconds
Pachimotanasan (Repeat 1 or 2 times) 30 Seconds
Pranayama - Morning
How to do Bhramari pranayama (Bee Breath)​
1. Sit up straight in a quiet, well ventilated corner with your eyes closed. Keep a
gentle smile on your face
2. Keep your eyes closed for some time. Observe the sensations in the body and the
quietness within
3. Place your index fingers on your ears. There is a cartilage between your cheek
and ear. Place your index fingers on the cartilage
4. Take a deep breath in and as you breathe out, gently press the cartilage. You
can keep the cartilage pressed or press it in and out with your fingers, while making
a loud humming sound like a bee
5. You can also make a low-pitched sound but it is a good idea to make a high-
pitched one for better results

2. Kabalapathi Prananayam - each breah 10 exhalse
Nadhi Sudhi
Cooling Pranayama - 10 rounds
In the Night Nadi Sodhana Pranayama
6. Breathe in again and continue the same pattern 3-4 times.
Complete 9 such rounds by alternately breathing through both the nostrils. After
Press your thumb down on the right nostril and breathe out gently through the left
nostril.
Sit comfortably with your spine erect and shoulders relaxed. Keep a gentle smile on
your face.
Place your left hand on the left knee, palms open to the sky or in Chin Mudra (thumb
and index finger gently touching at the tips).
Place the tip of the index finger and middle finger of the right hand in between the
eyebrows, the ring finger and little finger on the left nostril, and the thumb on the
right nostril. We will use the ring finger and little finger to open or close the left
nostril and thumb for the right nostril.
Now breathe in from the left nostril and then press the left nostril gently with the
ring finger and little finger. Removing the right thumb from the right nostril, breathe
out from the right.
Breathe in from the right nostril and exhale from the left. You have now completed
one round of Nadi Shodhan pranayama. Continue inhaling and exhaling
from alternate nostrils.