UPDATED. Devise your own daily 30-minuter pre-breakfast for healthy bones & muscles: You can do it, it’s easy
A 30-minuter before breakfast is easy …

    you can just stretch  while being quiet for 30 minutes.

      (the 30-minuter will not make you lose weight  : It’s for stronger bones and muscles. To lose fat, caloric intake must be decreased, i.e., decrease eating bad carbs like rice, cakes, white bread, cookies, junk food, etc.)

      Here’s my lame half-asleep 30-minuter before breakfast (seated poses  for the back, alternating with lifted-head deadbugs crunches, ending with five pushups lang hahaha, so lame).

   Warning: Consult your physician before embarking on any physical activity. 

     This does not comply with ashtanga yoga standards, it’s a personal easy routine before breakfast:

     Let’s do what’s what’s comfortable, safe, and easy based on what you like to do, like walking for 30 minutes, or sweeping the floor  for 30 minutes, climbing the stairs carefully for 30 minutes, pushups for 30 minutes, etc.

    Here:

(seated poses ang mga ito kasi tulóg pa — these are seated poses due to still being half-asleep before breakfast, they’re what i can do while while easing in)

(file photos from archives)

    Dandasana or sitting still, half- asleep, to be quiet and pray… (simply sit straight with legs stretched straight in front)

(photo shows not dandasana but hero’s pose, just stretch out the legs for dandasana)

     then…

     (images for these poses are in this site, just type them in the search bar, if i have time, i will paste the images, i have to get to the pathway na kasi… thanks)

       Paschmattanasana or seated forward bend, five long breaths, to stretch lang

    then…
Halasana or plow pose 15 long breaths or more, to decompress the back

(a favorite pose, it pulls out the needles and pins out of the lower back)

     then…
Salamba sarvangasana, shoulder stand, to compress the stomach hahaha

     then …
Paripurna Navasana with deadbugs crunches, 30 reps, for abs na sana ma-compress ang taba ko 

CODE 

   then ….
Supta konasana to decompress the back some more 

     then…
Janu sirasana A, to stretch the entire length of lower extremities and side of torso (i like this pose, it pulls out the small muscles, you can feel them like threads)

     then…
Paripurna Navasana with deadbugs crunches again (see video), 30 reps, for abs na sana at least maging strong ang core ko

    then …
Ardha Baddha Padmottanasana (bound half-lotus) seated to oil hip bones

    then…
Janu sirasana A again to stretch the entire length of lower extremities and side of torso ( i like the drawing out of the filaments of your sinews)       

   then
Marichy C to stretch torso sideways (file photos as stated

(good for driving reverse, to make you turn your body 90 degrees to look at the back)

    then …
Paripurna Navasana with deadbugs crunches again (see video), 30 reps, for abs na sana magkaroon ako — in my dreams …

    then…
Baddaha konasana A and B to stretch inner thigh

    then…
Paripurna Navasana with deadbugs crunches again (see video), 40 reps, ayan, naka- total  100 deadbugs crunches na

     then… 
Five pushups , so lame, hahaha

     And then  a vegetarian breakfast. 

    ( if you have breakfast meetings, however, you don’t have control over what’s being served)