Here’s a structured plan for a yoga and meditation routine:

1. Begin with Raj Yoga Meditation (15 Minutes)

• Start by sitting in a comfortable position with your back straight.
• Focus on your breathing and relax your mind.
• Meditate for 15 minutes, concentrating on a peaceful thought or mantra.

2. Yoga Asanas for Digestion and Stomach Issues – Mandukasana (Frog Pose) – 2 Minutes

• Kneel down and sit on your heels.
• Make a fist with both hands, place them near the navel, and bend forward.
• Hold this pose for about a minute, relax, and repeat.

Pavanamuktasana (Wind-Relieving Pose) – 2 Minutes

• Lie on your back, bring your knees to your chest, and hug them with your arms.
• Hold the position for a minute, release, and repeat.

3. Asanas for Immunity Building – Anulom Vilom Pranayama (Alternate Nostril Breathing) – 5 Minutes

• Sit comfortably and close your right nostril with your thumb.
• Inhale through the left nostril, then close it and exhale through the right.
• Repeat the process for 5 minutes.

Kapalbhati Pranayama (Skull Shining Breath) – 5 Minutes

• Sit in a comfortable position and take a deep breath in.
• Exhale forcefully through your nose while contracting your abdomen.
• Continue for 5 minutes.

Bahya Pranayama – 5 Minutes

• Inhale deeply, exhale completely, and hold the breath outside.
• Tuck the chin in and pull the abdomen inward.
• Hold for a few seconds, then release.

Bhastrika Pranayama – 5 Minutes

• Inhale deeply and exhale forcefully, similar to Kapalbhati but with slower, more powerful breaths.

4. For Increasing Focus and Energy Levels

Sirshaasana – 5 Minutes

• Perform this pranayama with slow, deep inhalations and exhalations to increase oxygen supply.

Surya Namaskar (Sun Salutation) – 5 Minutes

• Perform a sequence of 12 poses with coordinated breathing for 5 minutes.

Sukshma aasan – 1 Minute

• Practice gentle breathing or a relaxation exercise.

5. Head-to-Toe Exercise (5 Minutes)

• Perform light stretching and joint movements to loosen up the entire body, starting from the neck down to the toes.
• This routine combines meditation, asanas, and pranayama to enhance focus energy level immunity and flexibility of bone.