A guided exercise routine for 30 mins. This is low impact Pranayama exercise routine. The benefits when done regularly is increased oxygenation of the blood with increased circulation. This assists in the Apoptosis process of new healthy cell generation (50 billion a day) , removal of the dead cells (50 Billion a day) and sustenance of existing 35 trillion cells

There are some routines, of the many possible, which will help in keeping your body and mind alert for continued good health.

All the routines stated have be tried and tested. They are the most effective for the time available. 

On Waking.

1. Dinking a large glass of warm water with ginger juice add 1 tsp turmeric powder. - 2 mins

2. Clean bowels.  Make you eating habits such that you eliminate well in the morning.- 5 mins

3. Using warm saline, rock salt, water flush your nasal passages. Pour water through one nostril and exit it out of the other. Change nostrils. This is said to be good for                    heart health. - 2 mins

4. Do a extended Surya Namaskar. This exercise will stretch most of your muscles in the body. 4 mins

5. Prepare to sit on the bed, floor or a chair, Start the background  music , a mantra in my case, and the routine timer.   

   1. 5 mins of Kapal Bhati- Rapid Diaphragmatic breathing, with neck and spine in a straight line. 

   2. 5 mins of Chakra Breathing. Neck and spine straight line, eyes closed.  small Inhale root chakra , small inhale sacral chakra , small inhale solar plexus chakra, small inhale heart chakra, small inhale throat chakra, small inhale third eye . Small inhale crown chakra — then Hold your Breath for 15 seconds.  Small Exhale Crown Chakra, Small Exhale Third Eye, Small Exhale Throat, Small exhale  Heart Chakra, small 

Enjoy the gift you will give your body.

Love and Light

Capt. Sarab Sandhu