Arjuna batch mentored by Mukti
Timings 6:00 am – 7:30 am
Here’s a structured plan for a yoga and meditation routine:
1. Begin with Raj Yoga Meditation (15 Minutes)
- Start by sitting in a comfortable position with your back straight.
- Focus on your breathing and relax your mind.
- Meditate for 15 minutes, concentrating on a peaceful thought or mantra.
2. Yoga Asanas for Digestion and Stomach Issues – Mandukasana (Frog Pose) – 2 Minutes
- Kneel down and sit on your heels.
- Make a fist with both hands, place them near the navel, and bend forward.
- Hold this pose for about a minute, relax, and repeat.
Pavanamuktasana (Wind-Relieving Pose) – 2 Minutes
- Lie on your back, bring your knees to your chest, and hug them with your arms.
- Hold the position for a minute, release, and repeat.
3. Asanas for Immunity Building – Anulom Vilom Pranayama (Alternate Nostril Breathing) – 5 Minutes
- Sit comfortably and close your right nostril with your thumb.
- Inhale through the left nostril, then close it and exhale through the right.
- Repeat the process for 5 minutes.
Kapalbhati Pranayama (Skull Shining Breath) – 5 Minutes
- Sit in a comfortable position and take a deep breath in.
- Exhale forcefully through your nose while contracting your abdomen.
- Continue for 5 minutes.
Bahya Pranayama – 5 Minutes
- Inhale deeply, exhale completely, and hold the breath outside.
- Tuck the chin in and pull the abdomen inward.
- Hold for a few seconds, then release.
Bhastrika Pranayama – 5 Minutes
- Inhale deeply and exhale forcefully, similar to Kapalbhati but with slower, more powerful breaths.
4. For Increasing Focus and Energy Levels
Sirshaasana – 5 Minutes
- Perform this pranayama with slow, deep inhalations and exhalations to increase oxygen supply.
Surya Namaskar (Sun Salutation) – 5 Minutes
- Perform a sequence of 12 poses with coordinated breathing for 5 minutes.
Sukshma aasan – 1 Minute
- Practice gentle breathing or a relaxation exercise.
5. Head-to-Toe Exercise (5 Minutes)
- Perform light stretching and joint movements to loosen up the entire body, starting from the neck down to the toes.
- This routine combines meditation, asanas, and pranayama to enhance focus energy level immunity and flexibility of bone.
