Recommended Morning Ritual to improve Clarity,  productivity, Longevity, inspired action.

On Waking up at say 0600 hrs (could be earlier if scheduling problems)

BOWEL Movement - DONE

NASAL WASH: (NETI)  DONE,

NO EATING before this routine.

DIAPHRAGMATIC BREATHING  - 15 mins

DELIBERATE BREATHING - 15 mins

ACTIVITY

There are 4 exercise routines .

MAHA MUDRA

NABHI KRIYA

KRIYA PRANAYAMA

YONI MUDRA

MAHA MUDRA:

INITIATION :  In simple pose - small inhale at the root chakra, small inhale at the sacral chakra, small inhale at the solar plexus chakra, small inhale at the  heart chakra, small inhale at the throat chakra, small inhale at the third eye chakra and a small inhale at the crown chakra.  This the starting routine for all exercises.

Sit with legs in front of you.  at 90 degrees.

Keeping  Left Leg straight , the right leg  is bent and the sole is to touch the left thigh.,  you need to initiate Upward Abdominal Lock,  and bend  forward and clasp your left toe.

While in this position start saying OM at the root chakra, then at all the chakras  and back to root chakra.

13 breaths in all. While doing this initiate chin lock and root lock at same time.

Change leg , right leg straight  left leg is bent and the sole is to touch the right thigh.

Repeat 13 small breaths at all you chakras.

While doing this initiate chin lock and root lock at same time.

Change - both legs forward, Upward Abdominal Lock, hold your toes with your hands, and 13 small breaths at all chakras. While doing this initiate chin lock and root lock at same time.

Repeat for 3 repetitions

COMPLETION:   When routine completed  , in simple pose ,  take a deep breath, start with small exhale at the crown chakra, small exhale at the third eye chakra,  small exhale at the throat chakra, small exhale at the heart chakra, small exhale at the Solar Plexus chakra, small exhale at the Sacral chakra, small exhale at the Root chakra.

NABHI KRIYA

INITIATION :  In simple pose - small inhale at the root chakra, small inhale at the sacral chakra, small inhale at the solar plexus chakra, small inhale at the  heart chakra, small inhale at the throat chakra, small inhale at the third eye chakra and a small inhale at the crown chakra. 

This the starting routine for all exercises.

Sit in  simple pose.

Chin lock and see your navel. at the same time

do a  Upward Abdominal Lock, then say OM 100 repetition, exhaling.  while sending energy forward from your navel . Root lock with each exhalation/OM recitation.

Sit in simple pose. With head backwards , reverse  of chin lock, 25 OM repetitions and

energy  expelling from heart chakra at the back of spine .

Keep Upward Abdominal Lock and Root Lock in place. during recitation.

Four Repetitions  of this exercise.

COMPLETION:   When routine completed  , in simple pose ,  take a deep breath, start with small exhale at the crown chakra, small exhale at the third eye chakra,  small exhale at the throat chakra, small exhale at the heart chakra, small exhale at the Solar Plexus chakra, small exhale at the Sacral chakra, small exhale at the Root chakra.

KRIYA PRANAYAMA

INITIATION :  In simple pose - small inhale at the root chakra, small inhale at the sacral chakra, small inhale at the solar plexus chakra, small inhale at the  heart chakra, small inhale at the throat chakra, small inhale at the third eye chakra and a small inhale at the crown chakra.  This the starting routine for all exercises.

Sit in Simple Pose.

Neck and spine in straight line. Eyes closed.

Root Chakra Small Inhale,

Sacral Chakra Small Inhale

Solar Plexus Chakra- Small Inhale

Heart Chakra - Small Inhale

Throat Chakra - Small Inhale

Third eye Chakra - Small Inhale.

Crown Chakra - Small Inhale.

Third Eye - Small Exhale

Throat Chakra - Small Exhale

Heart Chakra - Small Exhale

Solar Plexus Chakra - Small Exhale

Sacral Chakra - Small Exhale.

Root Chakra - Small Exhale

Repeat 12 breaths

Sacral Chakra Small Inhale

Solar Plexus Chakra- Small Inhale

Heart Chakra - Small Inhale

Throat Chakra - Small Inhale

Third eye Chakra - Small Inhale.

Crown Chakra - Small Inhale.

Third Eye - Small Exhale

Throat Chakra - Small Exhale

Heart Chakra - Small Exhale

Solar Plexus Chakra - Small Exhale

Sacral Chakra - Small Exhale.

Root Chakra - Small Exhale_

Do not take any other breath other than the  breath inhalation and exhalation in this routine.

This will take time to master .

Repeat for 12 breaths .

COMPLETION:   When routine completed  , in simple pose ,  take a deep breath, start with small exhale at the crown chakra, small exhale at the third eye chakra,  small exhale at the throat chakra, small exhale at the heart chakra, small exhale at the Solar Plexus chakra, small exhale at the Sacral chakra, small exhale at the Root chakra.

YONI MUDRA

INITIATION :  In simple pose - small inhale at the root chakra, small inhale at the sacral chakra, small inhale at the solar plexus chakra, small inhale at the  heart chakra, small inhale at the throat chakra, small inhale at the third eye chakra and a small inhale at the crown chakra.  This the starting routine for all exercises.

Sit in simple pose. Neck and spine in straight line.

Take a deep breath, Close ear aperture with thumbs, Close Tear Drop  aperture in the eyes with Index fingers, Close  both nostrils with the middle finger, Close lips with the ring fingers. Now exhale but do not let any air escape., this will balloon your cheeks.  Now exhale while making a humming sound.

Repeat no more than 4 to 5 times.

COMPLETION:   When routine completed  , in simple pose ,  take a deep breath, start with small exhale at the crown chakra, small exhale at the third eye chakra,  small exhale at the throat chakra, small exhale at the heart chakra, small exhale at the Solar Plexus chakra, small exhale at the Sacral chakra, small exhale at the Root chakra.