Here is a suggested Sadhana:
1. Sit up nice and tall. Your back should be straight, close eyes, relax muscles of your face, body, elongate your spine, lengthen your neck, and chin tuck in slightly about 1/10 of an inch. Breathe deeply and slowly until it becomes rhythmic and calm. Use Namaste mudra and tune in - ONG NAMO GURUDEV NAMO, chant 3 times
3. Spinal warm-up series, also I refer to these as Morning Warm Up Series A - Kundalini yoga stomach grinds, yoga camel ride, cat-cow exercise, hands on shoulder twist, alternate shoulder shrugs, yoga shoulder rolls, yoga neck rolls followed by child’s pose, or sit up straight to relax.
3. Morning Warm Up Series B all done with Breath of Fire. Modified Rowing, thumbs up, 4 fingers touching, single leg extension, modified bridge pose, stretch pose (hands under your buttocks, palms facing down, modified Tuck Pose, Eagle Pose, Maha Bandha, the Great “Triple” Lock.
Alternative is doing Sun Salutation (Surya Namaskar) 6 times in a row.
Start with 5, 8, 16, 20 minutes each morning, but just be consistent. Remember in yoga, doing little is better than none at all.
Be well, be content, be kind to yourself and others and live a joyful and compassionate life.