After having a sound and adequate sleep, getup well before sunrise, say one and a half hour. The idea is that you should be able to complete Pranayama just before sunrise, Brahma Muhurta, the auspicious time. Stretch the body in Ashwasana (Horse Posture) and before leaving the bed and opening eyes remember the almighty God with reverentially folded hands and chanting the Mantra….
Uttishthoteeshth Govindam, Uttishtha Garudadhvaja,
Utteeshtha Kamalukuntam, Trilokyam Mangalamkuru.
(Means, Oh’Lord Govind, the husband of Lotus seated Bhagwati Lakshmi and the rider of chariot whirling the flag having mark of Eagle Garuda, wake up and get up for the well being of all the three worlds).
Get to the Yoga place after cleansing, bathing etc. and drinking plenty of lukewarm water, preferably contained overnight in a copper jug. To overcome overnight sleep hangover and laziness it is advisable that the body be sufficiently warmed up and all muscles activated by performing a few light exercises before actually commencing Yoga practice (Pranayama, Yogasana and meditation). Some selected Pre- Yoga warming up exercises are given below.
- Have a brisk walk in open air, road or a park for about 1.5 km. and jog for 0.5 to 1 km. Relax with deep inhalation through nostrils and slow exhalation through mouth, head slightly tilted back. Let breathing and heart beats be normal.
- Jump on toes 10 to 20 times while keeping entire body loose and relaxed. Last few jumps can also be performed with making distance between legs and clapping hands over head. Relax with deep inhalation through nostrils and slow exhalation through mouth, head slightly tilted back. Let breathing and heart beats be normal.
- Inhale fully through nostrils and retain air in, Keeping shoulders as center, rotate you’re both hands 5 to 10 times in opposite directions, making a big circle. Repeat in reversed direction also and relax.
