Asana: Supt Tadasana (10 Min)
Pranayam: Chandra Bhedi (10 min)
Meditation:

1. Kayotsarga (Sleeping Posture towards Right-side)
2. Perception of Deep breathing
3. Perception of Blue color on the Body (10 min)

Contemplation: Contemplation of Peace

Auto suggest- “My Blood Pressure is getting balanced” (15 min)

Mantra: OM (10 min)
Diet Consciousness: Eat less, Reduce high calorie intake
Mudra: Apan Vayu Mudra

Asana:Uttanpadasana, Sashankasana, Padmasana, Siddhasana (5 Min)
Pranayam: Kapalbharti, Ujjai, Surya Bhedi, Bhastrika (5 min)

Before food start breathing from the right nostril (Surya Swar). After food, sleep straight & breathe for 8 times, Sleep towards right and breathe for 16 times & sleep towards left side & breathe for 32 times.

Meditation:

1. Kayotsarga ( Sleeping Posture towards Left-side)
2. Perception of red in theCenterofIntuition
3. Perception of Body (10 min)

Contemplation: Contemplate on the activation of vital energy in the body

Auto suggest- “My Vital energy is getting balanced” (15 min)

Mantra: “OM” (10 min)
Diet Consciousness: Avoid heavy & oily food
Mudra: Pran Mudra

Asana: Pawanmuktasana, Sashankasana, Sarwangasana (5 Min)
Pranayam: Nadi-Shodhan, Shitali, Shitkari (Avoid doing this in winter) (5 min)
Meditation:

1. Perception of White color on the forehead (10 min)

Contemplation: Auto-suggest the pain in my head is relieving, the nerves of my head is getting stronger (15 min)
Mantra: “OM” (10 min)
Diet Consciousness: Balance diet with less chilly & Spicy food
Mudra: Apan Mudra

Asana: Hridayastambhasana, Yogmudra, Pawanmuktasana, Viparitkarani Mudra
Pranayam: Anulom- Vilom (without Kumbhak), Ujjai
Meditation:

1. Kayotsarga ( Try to be free from Mental & Emotional Tension) (30 min)
2. Perception of Deep breathing
3. Perception of Alternative breathing
4. Perception of Veins & arteries of Lungs & Heart (10 min)

Contemplation: Contemplation of Fearlessness & Tolerance (15 min)

Auto-suggest “My heart is becoming stronger”

Mantra:

1. Hram (Concentrate on Chest & Heart) (10 min)
2. Hrim
3. Om Hrim Namh
4. Om Joom Sa: ( 108 times daily)

Diet Consciousness: Reduce high Calorie food with lot of Oil & Butter
Mudra: Apan Vayu Mudra, Vayu Mudra, Apan Mudra, Prana Mudra

Asana: Agnisaar, Uttanpadasana, Pawanmuktasana, Bhujangasana, Matsyasana, Ishtvandana
Pranayam: Anulom- Viloyam, Surya- bhedi, Nasamukha

After food, sleep straight & breathe for 8 times, Sleep towards right and breathe for 16 times & sleep towards left side & breathe for 32 times.

Meditation:

1. Perception of yellow color on the digestive system (10 min)

Contemplation: Contemplation of healthy digestive system (15 min)

Auto-suggest “My digestive system is getting healthier”

Mantra: “Om Namo Bhagvati Gunavati Mahamansi Swaha:” (10 min)
Diet Consciousness: Avoid high Calorie, oily food and breakfast only after 8 am
Mudra: Surya Mudra, Linga Mudra, Surabhi Mudra

Asana: Tadasana, Sarwangasana, Matsyasana, Paschimottanasana
Pranayam:

1. Ujjai
2. Perception of blue color on the forehead, yellow color on the Centre of Energy and blue color on stomach (10 min)

Meditation:

1. Kayotsarga
2. Perception of Body (10 min)

Contemplation: Contemplation of Peace, Yognidra (15 min)
Mantra: “Hoom” “Ham” on Centre of Purity (10 min)
Diet Consciousness: Avoid tea, coffee and other exciting products
Mudra: Gyan Mudra, Prana Mudra

Asana: Uttanpadasana, Vajrasana after food
Pranayam: Shitali, Mahaprana Dhvani, Bhramari
Meditation:

1. Kayotsarga
2. Perception of white color on the whole body (10 min)

Contemplation: Contemplation of healthy stomach

Auto-suggest- “My acidity is getting balanced” (15 min)

Mantra: “Vam” (10 min)
Diet Consciousness: Avoid tea, coffee, sugar, acidic and other oily food
Mudra: Apan Mudra

Asana: Paschimottanasana, Bhujangasana, Matsyasana, Hridayastambhasana, Naukasana, Supt- Vajrasana, Isthavandana
Pranayam: Suryabhedi, Ujjai, Anulom Viloyam, Nadi-Shodhan, subtle Bhastrika without kumbhak
Meditation:

1. Perception of orange color on the Lungs (10 min)

Contemplation: Contemplation of healthy Respiratory track and lungs

Auto-suggest- “My Respiratory track and lungs are getting healthier” (15 min)

Mantra: “Hrim” (10 min)
Diet Consciousness: Avoid cold food stuff
Mudra: Vayu Mudra, Pran Mudra

Asana: Sarwangasana, Matsyasana, Isthavandana, Moolbandh
Pranayam: Nadi-sodhan, Bhastrika (5min)
Meditation:

1. Perception of intestine (10 min)

Contemplation: Auto-suggest- “My large intestine is becoming active” (15 min)
Mantra: “Hoom” (10 min)
Diet Consciousness: Avoid high calorie, spicy and oily food
Mudra: Sankha Mudra

Asana: Sashankasana, Yogmudra
Pranayam: Deep breathing in Khechari Mudra, only Kumbhak (5 min)
Meditation:

1. Kayotsarga
2. Perception of white color on centre of Enlightment and on the forehead (10 min)

Contemplation: Contemplation of Tolerance and Patience (15 min)
Mantra: “Om Shante Prashante Sarvakrodhopashamani Swaha” ( Recite 31 times)
Mudra: Gyan Mudra, Mrigi Mudra, Hansi Mudra, in khechari Mudra, auto-suggest “I will be calm in all situation”

Asana: Mahavirasana, Padmasana, Sashankasana
Pranayam: Deep breathing, only Kumbhak (5 min)
Meditation:

1. Kayotsarga
2. Perception of pink color on Centre of Bliss (10 min)

Contemplation: Contemplation of Fearlessness (15min)
Mantra: “Namo Abhaya Dayanam” (10 min)
Mudra: Abhaya Mudra

Asana: Sashankasana, Yogic exercises of Backbone
Pranayam: Shitali, Anulom-Viloyam, Chandra Bhedi (5 min)
Meditation:

1. Perception of Blue color on the Center of Purity (10 min)

Contemplation: Contemplation of Tolerance (15 min)
Mantra: “Dharejja Piyamappiyam” (10 min)
Mudra: Pran Mudra, Varun Mudra

Asana: Ishtavandan, Goduhasana, Siddhasana (5 Min)
Pranayam: Nadi-Shodhan, Anulom-Viloyam (5 min)
Meditation:

1. Perception of rising sun’s red color on the Centre of Vitality (10 min)

Contemplation: Contemplation of Patience (15 min)
Mantra: “Ni:shesham” (10 min)
Mudra: Pancha-tatwa Mudra, Surabhi Mudra

Asana: Vajrasana in sleeping posture, Matsyasana, Viparitkarni, Naukasana, Hridyastambhasana
Pranayam: Ujjai, Bhastrika (5 min)
Meditation:

1. Perception of Deep Breathing
2. Perception of Green color on the Centre of Intuition (10 min)

Contemplation: Before sleeping meditate on Logass Path for 4 times, Sleep in yognidra
Mantra: ‘Chandesu nimalayara” (10 min)
Mudra: Namaskar Mudra

Asana: Sashankasana, Yogmudra, Ardha-Matsyasana
Pranayam: Chandrabhedi, Inhale from nose and keep the air in the mouth (5 min)
Meditation:

1. Kayotsarga
2. Perception of blue color on the Centre of Purity (10 min)

Contemplation: Contemplate on the outcome of worries (15 min)
Mantra: “Om Hrim Shrim Bhagwate Parshwadewaya Har Har Swaha” (10 min)
Mudra: Akash Mudra

Asana: Sashankasana, Yogmudra, Yogic exercises of stomach
Pranayam: Shitali, Chandrabhedi (5 min)
Meditation:

1. Kayotsarga
2. Perception of Green color on the Centre of Bliss (10 min)

Contemplation: Contemplate on the feeling of Pleasure (15 min)
Mantra: “Aayatule Payasu” (10 min)
Mudra: Varun Mudra

Asana: Sukhasana, Padmasana
Pranayam: Deep Breathing (5min)
Meditation:

1. Perception of Centre of Bio-electricity and Centre of Purity (10 min)

Contemplation: Contemplation of Fearlessness (15 min)
Mantra: “Arhanta Mangalam” (10 min)
Mudra: Namaskar Mudra

Asana: Uttanpadasana, Pawanmuktasana, Padmasana, Yogmudra
Pranayam: Anulom Vilom, Bhramari (5min)
Meditation:

1. Perception of Alternative Breathing (10 min)

Contemplation: Contemplation of mental balance (15 min)
Mantra: “Dharejja Piyamappiyam” (10 min)
Mudra: Namaskar Mudra