All,
Here is the list (and order) in which full set of AYP Practices are done
Asanas - 10 min
Navi Kriya (Mulabandha, Sambhavi, Spinal Tracing) - 2 min
Nauli - 3 min
Forced breathing out (rapid forced breathing out) - 2 min
SB Pranayama (with sambhavi, mulabandha, kechari, siddhasana) - 10 min
Chin Pump (with uddiyana, sambhavi, mulabandha, kechari, siddhasana) - 10 min
Spinal Bastrika Pranayama (with sambhavi, mulabandha, kechari, siddhasana) - 1-3 min
Deep Meditation (siddhasana) - 20 min
Core Samyama (9 sutras & who am i sutra) - 10 min (if lot of thoughts else 5 min)
Yoni Mudra Kumbhaka (with uddiyana, mulabandha, kechari, siddhasana) - 3-5 min
Targeted Laser Bastrika (siddhasana) - 1-3 min
Cosmic Samayama - 5 min
Rest - 5 min
Mantra Enhancements - as necessary
Advanced Kechari - with progress
Self Inquiry - through out the day, once witness arises
Tantric Practices - as necessary, no loss of energy more than once a week or two weeks
Shatkarmas (Jala Neti, Colon Cleansing, Intestinal Wash), Fasting - Periodically
Amaroli - Daily
Diet - Light and Nutritious
Retreats, Satsangs & Reading - as necessary
- Near