Pranayama: Kapalabati - uplifting, opens airways. Kumbhaka - strong release of tension. Suryabedana - warming.
Pratapana: Warming: breath of joy, pulling prana, empty coat sleeves (twists with breathing).
Meditation: Warm visualization, walking meditation. Metta - loving kindness
Energy moving upward- drishti - 3rd eye or gaze up.
Sun-salutations to get circulation and lymph moving.
Chest openers and backbends with pulse to open chest and lungs and improve circulation.
Warrior I and II with longer holds - builds heat to burn kapha, keeping arms wide open brings space into the front body where the kapha dosha lives.
Upward plank - is a heat-building challenge for the arms, back and legs, and also opens the chest.
Bow pose - supine backbend massages all the digestive organs and stimulates digestion.
Bridge pose - stimulates lungs, stretches chest and spine and opens sinuses.
Fish pose - is therapeutic for respiratory ailments.
Sign of Successful Practice: You feel warm, at ease and uplifted. Your mind and senses are sharp and clear and any emotional heaviness is released and forgotten.