Morning Yoga Routine for Beginners as Recommended by Suresh
(a) Shantipath etc
(b) Gayatri Mantra as demonstrated (5 loud +2 whispered +2 silent rounds)
(c) Prakarshana Kriya
(d) Om chanting as demonstrated (7 rounds)
(e) Naman Mudras (4 variations)
(f) Brahma Mudras
Now sit in Siddhasana (preferred) or Padmasana or Sukhasnana or any other posture ensuring straight back, chin parallel to ground, eyes closed, vision directed towards Spiritual eye, and muladhara muscles closed tight. Bright smile on your face! Ensure that you are totally relaxed.
Shavasana/Yoganidra (make your Sankalpa whilst in your astral body, repeat 3 times)
Return to meditation posture as demonstrated. (Always turn your body to the right first, rest in this position for 15-30 seconds, and then support your body weight with your hands whilst going into sitting posture)
Repeat the Sankalpas 3 times in your physical heart
Meditate for whatever period you have in hand or desire, but min 60 seconds.
Rub your palms repeatedly and direct spiritual healing energy towards your face, back, knees and any other part requiring healing.
Asato Ma Sat Gamaya; Poornamadha;...etc; mantras. (Or simply some prayer in your mind)
Smile at the world when gradually opening eyes.
All day long, REMEMBER to Remember (that you are Sat Chit Ananda; and repeat your Sankalpas as and when you remember. Send loving vibrations towards every person you meet and towards all your dear ones wherever they may be)
If your work involves sitting in front of on computer or otherwise sitting position, remember to stretch your body EVERY hour or so, and do abbreviated brahmamudra exercises. (Also eye exercises at least once/twice daily)