This is simply the practice. You may ask why?? to certain parts; explanations will be forthcoming:
1) Wake up at 4:30 am
2) Take a cold shower, massaging all limbs of the body moving in and out of the water a total of 4 times.
3) Go to my designated morning yoga spot facing East. 15 minutes of warm ups
A) Tuning in: Change "Ong Namo Guru Dev Namo" 3 times --> "The infinite teacher is everywhere/ I bow to my highest consciousness"
B) Spinal Flex: pump at belly button lower spine, grabbing shins, breath short in as moving forward, short out as moving back. Continue steadily for 2 minutes
C) Spinal Twist: hands on shoulders, parallel to ground. Twist left and breath in short, twist right and breath out short. Continue steadily for 2 minutes.
D) Life nerve stretch: Grab toes with fingers, hinge from the hips. Breath in as come up, breath out as hinge lowers towards shins. Continue steadily 3 minutes.
E) Cat stretch: lay on back, bring left knee to chest drop over outstretched left leg. Repeat opposite side
F) Legs over head stretch
G) Pelvic twist: make clockwise/ counterclockwise circles with lower abdomen
H) Breath of fire immunity exercise: Plug right nostril with index finger on right hand, hold ring finger with thumb on left hand perpendicular to ground. Breath out quickly short through left nostril. Breath will come in naturally quickly. Repeat in rapid motion, like panting of a dog. Eyes closed, looking at what would be the spot between the eyebrows. Continue at least 3 minutes.
4) Sat Kriya Workout
A) Sat Kriya 5 minutes
i) sit on your heels so that your weight is resting on your shins like a Sphynx