By doing the 200hr TTC, it has taught me that I need to properly warm up the body and the mind each morning. It is important to do the following activities after rising, on an empty stomach.
In the morning the yogi can start with 3x rounds of 20x pumps of Kapalahbathi, this is to clear the sinus cavities and nasal passageway. It also purifies the nadis and energises the mind whilst removing sleepiness.
This is followed by Anuloma Villoma which helps to balance the nadis. Anuloma Villoma is done in Sukhasana, easy pose, with the left hand in Jana Mudra and the right hand in Vishnu Mudra. In the morning we start with the first inhalation on the right nostril, then after retaining the breath, hold the right nostril and open the left nostril exhaling slowly. Then inhale left nostril, hold, open right nostril and exhale slowly. Continue for 20x rounds on each nostril.
Following this we perform Uddiyana Bandha for 5 rounds. This is done to strengthen and tone the abdomen, internal organs and pelvic floor muscles. It stimulates the manipura chakra and soothes anxiety. Uddiyana Bandha has to be done on an empty stomach and avoided when menstruating.
This is then followed by a few asanas to gently warm up the physical body. Pachimottanasana, Bhujangasana and Ardha Matsyendrasana should each be held for 1 minute.
The final part of the morning routine is to meditate on what we are grateful for in our lives. Cultivating gratitude is a practice which elevates our individual consciousness.
This is a part of yogic practice which is now already integrated into my daily routine and will continue to be after the TTC has finished.