#1 ·
Yoga this.
So, this is a bit of a deep dive into my Yoga practice—specifically how I’ve been showing up for myself every single morning for seven years straight now. Now, look, I’m not about to step on anyone's toes here; I have absolutely no intention of claiming that my way is the "correct" way or the only right way to approach Yoga. That would be silly. I’m really just sharing my own personal routine and how I’ve structured things for myself over the years.
I found that these exercises really made a difference for me, so I’m sincerely hoping they provide you with the same kind of relief.
Honestly, anyone can get into Yoga, regardless of how old they are or what kind of shape they’re in. It isn't about performing wild acrobatics or showing off. To me, it’s more of a state of being—a connection between the mind and the body in the exact moment you're moving through a pose. If I had to pick, I’d say it feels more like a mental state than a physical one. That said, the physical aspect still matters. You have to execute the movements correctly, but there’s a deeper layer to it. It’s just as vital to observe yourself through your own spirituality while you're doing them. In other words, while you're physically going through the motions, you need to be watching those same actions unfold through your spiritual eyes at the same time.
I’m breaking these exercises down into three parts:
Breathing exercises...
Greetings to the sun and...
The position of the deceased.
When you’re getting through your routine, everything happens on the mat. You really need to make sure it’s laid out on a firm, solid surface. Personally, I tend to use a towel that’s about 70 by 150 cm. One thing I’ve learned is that you have to clearly mark the top end—the side where your head rests—so you always roll it up from that direction. It’s a small habit, but it keeps the side you’re actually practicing on clean.
When you're working on breathing exercises or meditation, the classic approach is the lotus position—you know, sitting cross-legged with one foot tucked over the opposite knee and the other foot resting above the other knee. For most, that’s considered the gold standard for posture. If that feels a bit much, you can always go with a simpler cross-legged sit. In those cases, using a firm cushion can really help stabilize you. Of course, if for any reason those two options just aren't working for you, there's a third way: just grab a chair. Sit upright, keep your feet flat on the floor slightly apart, and make sure your spine stays straight. To be honest, I’ve been doing it that way since I started, and it works just as well for me.
You really want to get these exercises done in the early morning hours. Avoid doing them in the middle of the day, and definitely don't try them right before you hit the hay at night. Think of it like this: you're essentially waking up your body, getting those vital juices flowing, and greeting the sunrise in the East to kick off a brand new, demanding day. It’s about setting the tone. Also, the cardinal directions play a huge role in these movements—you have to respect them and stick to the orientation if you want the full effect.
Back when I was working a full-time job, my workday kicked off right at 8:00 AM. To make that happen, I’d roll out of bed by 6:00, swish some water around my mouth to wake up my system, and head straight into my workout. My rule was pretty strict: no brushing teeth, no eating, and no drinking anything until the session was over. Those workouts usually ran about 45 to 50 minutes. Now that I’m retired, my schedule is a bit more fluid. In the winter, I tend to get up around 7:00, but during the summer months, I’m back to that 6:00 AM start. Honestly, I find myself looking forward to every single day and every new movement session—it’s a small joy, but it matters. I hope you find that same sense of anticipation too. There are times, especially if I have to get up extra early, where I’ll scale things back to a quick 20-minute session just to stay consistent. The only time I ever skip a workout entirely is if I’m running a fever.
Breathing exercises.
Face the east and find a comfortable position. We’ll start by chanting "Ommm" while focusing on clearing and breathing through the chakras.
When you’re practicing the "Ommm" chant, try to sit perfectly upright with your hands resting on your thighs. Bring your thumb and index finger together, keeping your palms facing upward. Start by taking three deep breaths through your nose—don't make them too shallow, really fill your lungs. Then, vocalize the "Ommmmmmmm" sound, letting the breath out slowly and steadily for as long as you can. As you do this, try to visualize your entire body vibrating in perfect harmony with the resonance of that "mmmmmmmmm" sound.
We have seven chakras, and honestly, it doesn't really matter what you call them:
It’s located right at the base of your spine, exactly where that little tailbone sits.
It sits right at the level of the pelvic bone—that’s where the root chakra and the sacral energy center reside.
It’s located right around the navel area, specifically where the solar plexus sits.
It sits right in the center of the chest—the heart area—which is where the health chakra is located.
It’s located right in the throat—that little dip you can feel between your chest and your neck.
It’s located right on the forehead, exactly where people usually talk about the "third eye."
The most significant one is the crown chakra, located right at the top of your head.
When you're working on chakra breathing, think of it like clearing out a dusty room to let the fresh air circulate. You want to sit comfortably with your hands resting on your thighs, making sure your thumb and index finger are touching, palms facing upward. It’s almost like creating a closed circuit for your energy. The technique itself is pretty straightforward but requires focus. You breathe in sharply through your nose and exhale forcefully through your mouth. I find it helpful to visualize each chakra as having its own little portal or opening. You’re essentially using your breath to blow through that opening, moving from the first chakra all the way up the chain. The key is staying present. You have to lock your concentration entirely on the chakras and the sensation of the air moving through them. If your mind starts wandering toward your to-do list or what you're having for dinner, just gently pull it back to the breath. Aim to do about seven to ten breaths for each individual chakra, starting right at the base and working your way up.
Next, we’ll work on breathing through two of the most vital chakras, though we'll approach them a bit differently this time. Think of Chakra 4 as your health center; it’s essentially our internal toolkit for managing physical wellness. To work with it, sit up straight with your hands resting on your thighs. Connect your thumb and index finger, keeping your palms facing upward. Inhale through your nose and exhale through your mouth—make it as slow, deep, and steady as you can manage. As you do, try to visualize air flowing in and out through a single point right in the center of your chest at heart level. On the inhale, silently recite the word "pranayama" to yourself. On the exhale, just count your breaths. Aim to repeat this cycle about 7 to 10 times.
Now for the seventh chakra—the crown—which is arguably the most important. Here is how you handle it: Sit upright and place your left hand on your left thigh. You'll use this hand to track your breath count by tapping the joints of your pinky finger—starting with the first joint on the first breath, then the second joint on the second, and so on. Take your right hand and place your index and middle fingers against your forehead, right at the location of the "third eye." Use your thumb to close off your right nostril, then inhale through the left side, silently saying "pranayama" while visualizing the air entering through an opening at the crown chakra. Move slowly and take as long as you need. Once you've inhaled, use your ring finger to close the left nostril and exhale through the right, counting up to 15 or 20, depending on what feels comfortable for you. Make sure you aren't applying pressure toward your ears; the tension should stay contained within your lungs, held back by the throat. As you release the air through the right nostril, count to 15 or 20, imagining the air exiting through that opening at the crown. For the next cycle, switch and start with the right nostril, repeating this four times (corresponding to the three joints and the tip of the left pinky). Throughout all of this, keep your eyes closed and your spine tall!
For the following movements, keep your eyes open and your spine straight: Place your hands on your thighs with palms up and look directly ahead. Sharply lift your left shoulder as you inhale, then drop it suddenly as you exhale, mentally noting "1." Repeat this with your right shoulder for "2," continuing until you hit 10. After that, perform the exact same sequence using both shoulders simultaneously for another 10 reps.
Moving on: hands on thighs, palms up, gaze forward. Tilt your head sharply toward your left shoulder—one quick movement to inhale, one quick movement back to exhale, marking it as "1." Do the same moving toward the right shoulder for "2," and continue this pattern until you reach 10. You should also practice this same motion by tilting your head forward and backward.
First, let's focus on spinal centering: With your hands positioned as before, lower your head and carefully rotate it in a circle from left to right. Inhale during the first half of the rotation and exhale during the second, counting "1." Repeat this by rotating to the right, counting "2." Be energetic, but please, be careful—you don't want to strain any vertebrae in your neck. Repeat this according to your own ability about 10 to 15 times. Don't overdo it. Spinal centering is a cornerstone of this entire system. We actually have three of these exercises in total, but I’ll save the other two for when we get to them.
To wrap up this segment, use the palm of your right hand to "wipe" across your right eye and the right side of your face, then shake your hand downward. Do the exact same thing with your left hand. Then, do the same using the back of your hands, shaking them off afterward. Finally, use your right hand to "wipe" your entire face, shake it out, do the same with the left, and finish by shaking both hands three times.
Whether you're practicing these breathing techniques or the physical movements, try to move with grace. The more fluid and elegant you can be, the better. You should never feel like you're forcing or overstuffing your lungs with air. Breathing should be smooth and effortless, without any straining. Remember to breathe deeply from your abdomen—really engage that diaphragm.
So, this is a bit of a deep dive into my Yoga practice—specifically how I’ve been showing up for myself every single morning for seven years straight now. Now, look, I’m not about to step on anyone's toes here; I have absolutely no intention of claiming that my way is the "correct" way or the only right way to approach Yoga. That would be silly. I’m really just sharing my own personal routine and how I’ve structured things for myself over the years.
I found that these exercises really made a difference for me, so I’m sincerely hoping they provide you with the same kind of relief.
Honestly, anyone can get into Yoga, regardless of how old they are or what kind of shape they’re in. It isn't about performing wild acrobatics or showing off. To me, it’s more of a state of being—a connection between the mind and the body in the exact moment you're moving through a pose. If I had to pick, I’d say it feels more like a mental state than a physical one. That said, the physical aspect still matters. You have to execute the movements correctly, but there’s a deeper layer to it. It’s just as vital to observe yourself through your own spirituality while you're doing them. In other words, while you're physically going through the motions, you need to be watching those same actions unfold through your spiritual eyes at the same time.
I’m breaking these exercises down into three parts:
Breathing exercises...
Greetings to the sun and...
The position of the deceased.
When you’re getting through your routine, everything happens on the mat. You really need to make sure it’s laid out on a firm, solid surface. Personally, I tend to use a towel that’s about 70 by 150 cm. One thing I’ve learned is that you have to clearly mark the top end—the side where your head rests—so you always roll it up from that direction. It’s a small habit, but it keeps the side you’re actually practicing on clean.
When you're working on breathing exercises or meditation, the classic approach is the lotus position—you know, sitting cross-legged with one foot tucked over the opposite knee and the other foot resting above the other knee. For most, that’s considered the gold standard for posture. If that feels a bit much, you can always go with a simpler cross-legged sit. In those cases, using a firm cushion can really help stabilize you. Of course, if for any reason those two options just aren't working for you, there's a third way: just grab a chair. Sit upright, keep your feet flat on the floor slightly apart, and make sure your spine stays straight. To be honest, I’ve been doing it that way since I started, and it works just as well for me.
You really want to get these exercises done in the early morning hours. Avoid doing them in the middle of the day, and definitely don't try them right before you hit the hay at night. Think of it like this: you're essentially waking up your body, getting those vital juices flowing, and greeting the sunrise in the East to kick off a brand new, demanding day. It’s about setting the tone. Also, the cardinal directions play a huge role in these movements—you have to respect them and stick to the orientation if you want the full effect.
Back when I was working a full-time job, my workday kicked off right at 8:00 AM. To make that happen, I’d roll out of bed by 6:00, swish some water around my mouth to wake up my system, and head straight into my workout. My rule was pretty strict: no brushing teeth, no eating, and no drinking anything until the session was over. Those workouts usually ran about 45 to 50 minutes. Now that I’m retired, my schedule is a bit more fluid. In the winter, I tend to get up around 7:00, but during the summer months, I’m back to that 6:00 AM start. Honestly, I find myself looking forward to every single day and every new movement session—it’s a small joy, but it matters. I hope you find that same sense of anticipation too. There are times, especially if I have to get up extra early, where I’ll scale things back to a quick 20-minute session just to stay consistent. The only time I ever skip a workout entirely is if I’m running a fever.
Breathing exercises.
Face the east and find a comfortable position. We’ll start by chanting "Ommm" while focusing on clearing and breathing through the chakras.
When you’re practicing the "Ommm" chant, try to sit perfectly upright with your hands resting on your thighs. Bring your thumb and index finger together, keeping your palms facing upward. Start by taking three deep breaths through your nose—don't make them too shallow, really fill your lungs. Then, vocalize the "Ommmmmmmm" sound, letting the breath out slowly and steadily for as long as you can. As you do this, try to visualize your entire body vibrating in perfect harmony with the resonance of that "mmmmmmmmm" sound.
We have seven chakras, and honestly, it doesn't really matter what you call them:
It’s located right at the base of your spine, exactly where that little tailbone sits.
It sits right at the level of the pelvic bone—that’s where the root chakra and the sacral energy center reside.
It’s located right around the navel area, specifically where the solar plexus sits.
It sits right in the center of the chest—the heart area—which is where the health chakra is located.
It’s located right in the throat—that little dip you can feel between your chest and your neck.
It’s located right on the forehead, exactly where people usually talk about the "third eye."
The most significant one is the crown chakra, located right at the top of your head.
When you're working on chakra breathing, think of it like clearing out a dusty room to let the fresh air circulate. You want to sit comfortably with your hands resting on your thighs, making sure your thumb and index finger are touching, palms facing upward. It’s almost like creating a closed circuit for your energy. The technique itself is pretty straightforward but requires focus. You breathe in sharply through your nose and exhale forcefully through your mouth. I find it helpful to visualize each chakra as having its own little portal or opening. You’re essentially using your breath to blow through that opening, moving from the first chakra all the way up the chain. The key is staying present. You have to lock your concentration entirely on the chakras and the sensation of the air moving through them. If your mind starts wandering toward your to-do list or what you're having for dinner, just gently pull it back to the breath. Aim to do about seven to ten breaths for each individual chakra, starting right at the base and working your way up.
Next, we’ll work on breathing through two of the most vital chakras, though we'll approach them a bit differently this time. Think of Chakra 4 as your health center; it’s essentially our internal toolkit for managing physical wellness. To work with it, sit up straight with your hands resting on your thighs. Connect your thumb and index finger, keeping your palms facing upward. Inhale through your nose and exhale through your mouth—make it as slow, deep, and steady as you can manage. As you do, try to visualize air flowing in and out through a single point right in the center of your chest at heart level. On the inhale, silently recite the word "pranayama" to yourself. On the exhale, just count your breaths. Aim to repeat this cycle about 7 to 10 times.
Now for the seventh chakra—the crown—which is arguably the most important. Here is how you handle it: Sit upright and place your left hand on your left thigh. You'll use this hand to track your breath count by tapping the joints of your pinky finger—starting with the first joint on the first breath, then the second joint on the second, and so on. Take your right hand and place your index and middle fingers against your forehead, right at the location of the "third eye." Use your thumb to close off your right nostril, then inhale through the left side, silently saying "pranayama" while visualizing the air entering through an opening at the crown chakra. Move slowly and take as long as you need. Once you've inhaled, use your ring finger to close the left nostril and exhale through the right, counting up to 15 or 20, depending on what feels comfortable for you. Make sure you aren't applying pressure toward your ears; the tension should stay contained within your lungs, held back by the throat. As you release the air through the right nostril, count to 15 or 20, imagining the air exiting through that opening at the crown. For the next cycle, switch and start with the right nostril, repeating this four times (corresponding to the three joints and the tip of the left pinky). Throughout all of this, keep your eyes closed and your spine tall!
For the following movements, keep your eyes open and your spine straight: Place your hands on your thighs with palms up and look directly ahead. Sharply lift your left shoulder as you inhale, then drop it suddenly as you exhale, mentally noting "1." Repeat this with your right shoulder for "2," continuing until you hit 10. After that, perform the exact same sequence using both shoulders simultaneously for another 10 reps.
Moving on: hands on thighs, palms up, gaze forward. Tilt your head sharply toward your left shoulder—one quick movement to inhale, one quick movement back to exhale, marking it as "1." Do the same moving toward the right shoulder for "2," and continue this pattern until you reach 10. You should also practice this same motion by tilting your head forward and backward.
First, let's focus on spinal centering: With your hands positioned as before, lower your head and carefully rotate it in a circle from left to right. Inhale during the first half of the rotation and exhale during the second, counting "1." Repeat this by rotating to the right, counting "2." Be energetic, but please, be careful—you don't want to strain any vertebrae in your neck. Repeat this according to your own ability about 10 to 15 times. Don't overdo it. Spinal centering is a cornerstone of this entire system. We actually have three of these exercises in total, but I’ll save the other two for when we get to them.
To wrap up this segment, use the palm of your right hand to "wipe" across your right eye and the right side of your face, then shake your hand downward. Do the exact same thing with your left hand. Then, do the same using the back of your hands, shaking them off afterward. Finally, use your right hand to "wipe" your entire face, shake it out, do the same with the left, and finish by shaking both hands three times.
Whether you're practicing these breathing techniques or the physical movements, try to move with grace. The more fluid and elegant you can be, the better. You should never feel like you're forcing or overstuffing your lungs with air. Breathing should be smooth and effortless, without any straining. Remember to breathe deeply from your abdomen—really engage that diaphragm.