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Start with each pose 1 time, and hold each pose for a count of 100. Slowly
increase the count of each pose to 2-3 times. Also, increase the Breathwork
from 20 rounds to 30 and 50 rounds. Meditation starts with 25 rounds then
moves to 50 and then to 108. Slowly increase capacity month after month,
until it becomes part of natural behavior to appreciate the beauty of silence.
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– Forward bends – energize, create awareness and focus
– Backbends – open the heart, release tension
– Balancing poses – build greater physical and mental balance
– Warrior poses – balance, rise up, become strong, build resilience
– Hip-opening poses – open the root chakra, emotional healing
– Cat-cow pose – tone the Vagus nerve
– Savasana (corpse pose) – calm the nervous system, allow introspection,
  connect with issues, let go
– Meditation – build focus and calmness at a deeper level, connect with
  issues, let go, build spirituality
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Yoga Poses
[1] Forward Bend Crossed Legs
Each pose count 12 x 8 (fingers) ~= 100
[2] Eagle Pose
[3] Alternate Bended Knees
[4] Thumb Rotation Eye Exercise
[5] Blinking Eyes with pinching
[6] Eagle Pose sitting
[7] Lifting by Hands
[8] Pulling our heels folded
[9] Sitting on our heels with hands behind
[10] Hero Pose
[11] Hero Pose bend backward
[12] Camel Pose
[13] Child Pose
[14] Cow Pose
[15] Pigeon Pose
[16] Cobra Pose
[17] Locust Pose
[18] Left legged Boat Pose
[19] Right legged Boat Pose
[20] Boat Pose
[21] Left toe forward
[22] Right toe forward
[23] Both toes forward bend
[24] Squatting Pose
[25] Squatting with Right Leg
[26] Squatting with Left leg
[27] Kneeling Warrior Pose
[28] Equestrian Pose
[29] Chair Pose
[30] Right Leg with Right-Hand Hold
[31] Left Leg with Left Hand Hold
[32] Twisted Spine with Folded Hands
[33] Standing Warrior Pose with Stretched Hands
[34] Standing Warrior Pose with Folded Hands Behind
[35] Half-Moon Pose
[36] Tadasana
[37] Twisted Spine with Crossed Hands

Breathwork
[38] Anulom Vilom – Alternate Nostril
Close Right Nostril breath in the count of 15
and the Left Nostril breath out the count of 20
Switch sides. Repeat say 35 times
Keep the spine erect, Breath in Belly out,
Breath out belly in
[39] Bastrika – Belly Breathing 40 times

Meditation
[40] Keep focus between eyebrows
Breath in the count of 20, breath out the count of 20
Repeat 35 times
Or chant OM 12 times and Repeat
Or Chant Hare Krishna Mantra of whatever you like
Hare Krishna Mantra is: Hare Krishna Hare Krishna Krishna
Krishna Hare Hare, Hare Rama Hare Rama Rama Rama Hare
Or Chant Om Namo Shivaah
Or chant LUM (focus at the bottom), VAM (focus at navel), RAM (solar-plexus),
YAM (heart), HAM (throat), OM (eyebrows), OM (crown)
[41] Corpse Pose count of 200
Better to do it at a Fixed Time and Fixed Place in your house every day
Do it without any pressure of Time, and as slowly and calmly as possible
Not eat anything before 4 hours of Yoga, except some Tea and Water
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Thanks,
Chanakya