Simple morning yoga practice

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MORNING YOGA

In prayer position do 3 recitals of Ohm.

Eye exercise and neck exercise

Surya namaskara

7 Pranayama practices

Marjarasana-cat and cow pose

Spinal cord twist

Back exercises

Closing Manthra

7 BASIC PRANAYAMA PRACTICE
# Sitali and Sitkari-Beat the heat, body cooling pranayama
# Kapalabathi -Skull glow/radiance/shine

# Bhastrika---Fast Inhalation lifting hands up and fast exhilation pulling hands down.

# Bhramari-Humming bee sound. Close Sanmukhi (6 Openings based on 5 senses) and Inhale exhale with humming sound.
# Ujaay Pranayama-Inhale hold breath at chin and root level and exhale on left nostril.

# Nadi Sanchalana-Rapid breathing (Right,Left and both nostrils)

# Anuloma viloma-Nadi shudhi
# Sitali and Sitkari-Beat the heat, body cooling pranayama

SURYA NAMASKARA

1.Exhale in prayer pose

2.Inhale up behind ears long and straight

3.Exhale bend down

4.Inhale left leg back

5.Exhale and come ot inverted V position

6.Inhale and exhale in Cobra pose

Repeat 4, 3,2 and 1

3 Mudhras

Chin mudhra-thumb and forefinger closed facing up

Vishnu mudhra-Fore finger and middle finger closed and rest open

Yoga mudhra--thumb and forefinger closed facingdown

3 Bhandhas
Jaladhar bandha-Chin lock
Udhyana bandha-Navel lock
Mula bandha-Root lock
All 3 together is called Maha bandha