Begin with a tutorial on Nauli breath, pranayama including ujjayi breath. A 15-minute asana (movement) including sun salutation A and B, followed by a short savasana and guided meditation. Try to do this practice 5-7 times in week one. If you are short on time, break it up by doing the pranayama and asana in the morning, and the meditation in the evening. This practice is not meant to replace your usual practices. Do this on the days you wouldn't normally practice; or as well as!