After 15 years of doing this practice pretty much daily, I’m writing it out for the first time as requested by the folks in the December 2019 5-day sequencing immersion at triyoga in London.

Everything described here should be modified such that complete comfort takes precedence over everything else. I usually do this practice for 45-60 minutes; as always and with everything in yoga, explore modifying! Please refer to any of my books regarding contraindications with the pranayamas, only some of which are noted here. For basics on breathing and teaching the pranayama parts of this practice, see Chapter 8 of Teaching Yoga or Chapter 21 of Yoga Therapy. Please forgive me shifting back and forth between writing as though for teachers and for students…hopefully we’re always both!

Enjoy doing and sharing this practice for fully waking up and getting on top of the day.

The Practice

Start in a simple seated position (Sukasana, Padmasana...) for a few minutes (3-10), at first simply si...