WARM-UPS AND ASANA
Make a cycle of Shaktibandhasana practices – “Movements that break energy blocks” from Satyananda Yoga https://www.julianalucky.com/: it has a pronounced warming effect (text, video).
Do 12 circles of practice Suryanamaskar – “Sun Salutation” in a fast rhythm (performed by certified yoga teacher Arina Kuznetsova):
Another version of Salutation to the Sun (performed by cert. yoga teacher Alexei Sokolovsky):
Do the exercise Shashank-Bhujangasana – vinyasa “Pose of a hare – Pose of a cobra.”
Hold the asana Dandasana (“Staff Pose”, plank) for 3-5 minutes or as long as you can in static. You can work in sets with a little rest in between.
PRANAYAMA
Kapalabhati – Cleansing breath. Make 3 cycles of 30 sharp, powerful exhalations.
Bhastrika – “The bellows breath”. Do 3-5 cycles of 10 powerful, full breaths.
Samaveta Pranayama – “Breathing through both nostrils.” Do at least 21 practice cycles, or 3-5 minutes on a timer. Slow inhale, comfortable hold, smooth exhale.
Surya bheda pranayama – Solar breathing. Inhale through the right nostril, hold, exhale through the left. 5-10 cycles. (Description in text).
MEDITATIONS
The most warming meditation is the practice of Tummo, the “Mystic Warmth Yoga”, which awakens hidden reserves of health, and, as a side effect, also warmth. Moreover, the heat is not some kind of metaphysical, I am quite real, tangible. You have probably seen videos in which the monks dedicated to Master Tummo dry wet sheets on themselves in the cold (do not try this yourself).
ATTENTION! All of the above practices are contraindicated for high blood pressure. There are a number of other contraindications, check with your doctor.