SadhanaPreview — awaiting expert review
5 AM Sadhana
Bell · sankalpa · pranayama · Surya Namaskar · japa · meditation
25 min·8 steps·beginner
- 1Wake-up bell1 min
- 2Sankalpa2 min
- 3Prepare for pranayama1 min
- 4Pranayama · Nadi Shodhana6 min
- 5Surya Namaskar3 min
- 6Mantra japa · Gayatri Mantra · 108×9 min
- 7Meditation4 min
- 8Closing1 min
Before you begin
- Practise on an empty stomach, after washing the face and drinking a little water.
- Keep the breathing smooth; skip any holds that feel uncomfortable.
- In Surya Namaskar, move within comfort and rest whenever you need.
- Skip Surya Namaskar during pregnancy, with high blood pressure, heart conditions, recent surgery, back or neck injury, or glaucoma.
- Practise on a light or empty stomach, sitting upright and comfortable.
- Breathe gently; the breath stays smooth and without strain.
- If you feel dizzy, breathless or uneasy, return to natural breathing and rest.
- Skip any holds that feel uncomfortable; the practice works well without them.
- Practise only when both nostrils are reasonably clear.
- If the 4-second holds feel effortful, continue with the warm-up pattern instead.
Please choose a gentler practice, or ask your teacher first, if you have:
- Pregnancy (skip Surya Namaskar and breath holds)
- High blood pressure or heart conditions (skip breath holds and Surya Namaskar)
- Recent surgery or injury
- Glaucoma (skip forward bends)
- Pregnancy (practise only without holds and with guidance)
- High blood pressure or heart conditions (avoid breath holds)
- Recent surgery, especially of the chest, abdomen, eyes or ears
- Epilepsy (avoid breath holds)
- Acute cold, sinus congestion or blocked nostrils
Not a substitute for medical advice.