Total time≈ 47–48 minutes, start to finish
Breath ruleInhale as you stretch or open; exhale as you release or fold
DirectionTop to bottom, head to toe — standing, then seated, then lying down
BookendStart your day with gratitude, and end your day with gratitude
1
Warm-Upवार्म-अप
Loosen every major joint before asking anything else of it.
NeckShouldersWrists
Waist / Knees / LegsToesAnkles
2
Surya Namaskarसूर्य नमस्कार
The full sun salutation, repeated three times — the most dynamic part of the sequence.
Cool-down pause · ~30–60 secStand still, let the heart rate settle before moving into static standing poses.
3
Standing Posesखड़े आसन
Vrikshasana · TreeTrikonasana · Triangle
Stiti Utthita Eka Pada Chibi Janu ShirshasanaNatarajasana
Optional add-on
Shirshasana (Headstand) / Sarvangasana (Shoulderstand) — only with prior training and a wall or teacher nearby.
Cool-down pause · ~1 minIf you did the optional inversion, this pause is not skippable — rest in Child's Pose or easy standing before sitting down.
4
Seated Posesबैठे आसन
Baddha Konasana · तितली (Butterfly)
Paschimottanasana
Half Fish (Ardha Matsyasana)
Sukhasana / Vajrasana
Transition pause · ~15–20 secLie back slowly and let the spine settle before the supine sequence begins.
5
Supine · Lying on the Backसुपिन
CyclingWind-Relieving PoseLeg Raises
Bridge (Setu Bandhasana)Boat Pose (Naukasana)
Transition pause · ~15–20 secRoll over slowly through one side, rather than flipping straight over, then settle before turning prone.
6
Prone · Lying on the Frontप्रोन
Leg RaisesSupermanDhanurasana · Bow
Bhujangasana · CobraMakarasana · Crocodile
Cool-down pause · ~1 min — the most important oneCome to a comfortable seat and let the breath return fully to normal. Pranayama should never begin right after backbends.
7
Pranayamaप्राणायाम
Minimum 12 minutes, start to finish.
① Kapalbhati — 3 rounds of 60 strokes, about 1 per second, with ~30 sec rest between rounds. About 4 minutes total.
② Anulom Vilom (Alternate Nostril Breathing) — ratio 1:4:2, for about 6–7 minutes, with an inner hold and an outer hold.
③ Bhramari — 8–12 rounds, each round about 15–20 seconds. About 2–3 minutes total.
Between each
A few natural breaths before starting the next technique — never rush straight from one into another.
8
Closing Chantसमापन जप
'ॐ' Om — minimum 3 times.
Start the Day
Rub your palms together, feel the warmth, and use it to gently open your eyes.