It is small but incredibly reviving for both the body and the mind. This can be a great place to start if you've never practiced any asanas or breathing techniques from yoga. Drink a glass of water right away after waking up, get dressed, and get ready to practice yoga—preferably outside—without eating anything. A yoga mat and an open mind are all you would need to get started.

 Sit in siddhasana with your back to the east.

Immerse yourself completely in this divine practise

OM CHANTING: Thrice

"OM" is not the sound of any one particular resonance. It is the sound of the universe, which encompasses all sounds within. "OM" is the sound of Oneness. The vibrations of this sound harmonize the body for a deep yoga session. Relax. Keep your eyes closed.

Bhastrika: 30 seconds

Kapalbhati: 2 minutes

Just two minutes of kapalbhati have been compared in yogic texts to fifteen minutes of running because it effectively circulates the blood throughout the entire body. Complete involvement is required. fixated on the region of the abdomen. Regular practice of kapalbhati has such a significant impact on health because more than 95% of diseases have their origin in the stomach. We are made of 72,000 nadis, or subtle channels, and Kapalbhati has the ability to open all of them. When consistently practiced, Kapalbhati helps detoxify the entire mind-body system, which is also how it gets its name because it makes the face shine. simple yet sophisticated technique for general wellbeing. Relax.

Anulom Vilom: 2 minutes

Alternate Nostril breathing, also known as anulom vilom pranayama, which is such a calming exercise, will now be done for the following two minutes. Block the right nostril with your thumb. 4 seconds of breath holding through the left nostril. Continue holding for 4 seconds. Place the middle two fingers there, close the left nostril, and exhale for four seconds through the right nostril. Inhale for 4 seconds while remaining in the same position and using the right nostril. Maintain for 4 seconds. Place the right thumb there, close the right nostril, and exhale for four seconds through the left nostril. This ends the cycle in its entirety. Repeat.

Keep the same pace while maintaining a slight focus between your brows. This kind of alternate nostril breathing is more advanced. Carbon dioxide is exhaled out. It purifies the two most significant nadis, Ida and Pingala, and is also known as the Nadi Shodhan Pranayam. Our left and right brains correspond to these two nadis. Any mental illness, such as stress, anxiety, or depression, has the power to rip it apart from the inside out. Engage in it completely. Feel the system becoming more vibrant. Feel the purification of the impurities. Your mental burden is dissipating. Such thorough cleaning Make sure to do it with gratitude. Anulom vilom, the best treatment

Bhramari: 4 times

Bhramari, or bee breath, is the final breathing exercise. thumbs, ear flaps closed. The tips of your fingers should be gently placed over your eyes, with your index fingers resting just above your brows. Put your tongue's tip against your palate. mouth closed. Keep your attention there. Inhale deeply for 4 seconds through your nose, followed by an 8-second "OM"-humming exhalation. This divine sound vibrations balance the body and the mind while purifying the aura. Think of yourself as a positive energy source that emits the bee's humming sound while perched on the centre of a vast field of emptiness. The pituitary and pineal glands are stimulated. It is a cure-all for all brain diseases.

Palm rubbing: 10 seconds

Bring your palms together in front of your face and vigorously rub them for about 10 seconds before opening your eyes. The acupressure points will be stimulated, improving the flow of prana. Gently place the palms over the eyes. Sensible warmth Eyes are healed by it. Let your eyes slowly open now. The time of peace, harmony, and tranquility is now.

Pawanmuktasana: Once

Before we finish, lie down and quickly perform two yoga poses that will give you a nice stretch. The pawanmuktasana comes first. Inhale, flex your knees, join your fingers, and lift your head to touch your nose and then your chin as you exhale. Stay put for ten seconds. This reduces excess wind in the system by improving blood circulation in the pelvic area. Breathe easily.

Markatasana: Once

We will now perform markatasana. Keep your feet close to your hips while bending your knees. Arms outstretched widely. Now turn your neck to the left while turning your knees together to the right. Stay put for ten seconds. Take a normal breath. Feel the muscles in your shoulders, neck, and back stretching. Now shift your neck to the right while moving your knees to the left. Hold once more for 10 seconds. Probably the most effective posture for treating back pain is markatasana. Relax.

Shavasana: 30 seconds

 

TIPS: Keep your eyes closed, try to stay still, and give it your full attention.

IMPORTANT: In just one week, consistent practice will produce results.