Daily Practice Program

In order to gain mastery over at least one of convenient time when you have to remain in the meditative asanas, we advise you to sit in one position. Furthermore, you should con-

any one them as much as circumstances and tinue some of the leg loosening exercises time will permit; for example while reading, whenever you have the time1. watching television, talking or at any other

Program 1: duration 1 1/2 hours

Surya Namaskara to suit you 10

Ardha Titali Asana 50 each leg 3

Shroni Chakra 10 each way 3

Poorna Titali Asana — 3

Kawa Chalasana — 3

Kashtha Takshanasana — 3

Vayu Nishkasana 10 rounds 3

Utthanpadasana 2 times 3

Bhujangasana — 3

Shashankasana — 3

Ushtrasana 2 times 3

Meru Vakrasana 2 each side 3

Shavasana — 3 Nadi Shodhana Pranayama:

Preliminary to stage 3 _ 5

Meditation practice: Kaya Sthairyam — 10 Anuloma Viloma and Prana Shuddhi

(with Ujjayi Pranayama) — 15

Program 2: duration 1 hour

Surya Namaskara to suit you 7

Ardha Titali Asana 35 each leg 2

Shroni Chakra 10 each way 2

Poorna Titali Asana — 2

Utthanpadasana 2 times 3

Bhujangasana — 3

Shashankasana — 3

Ushtrasana 2 times 3

Mem Vakrasana 1 each side 2

Shavasana — 3 Nadi Shodhana Pranayama:

Preliminary to stage 3 — 4 Meditation practice: Kaya Sthairyam, Anuloma Viloma and Prana Shuddhi

(with Ujjayi Pranayama) — 10

Program 3: duration 3/4hour

Surya Namaskara to suit you 6

Ardha Titali Asana 35 each leg 2

Shroni Chakra 10 each way 2

Poorna Titali Asana — 2

Bhujangasana — 3

Shashankasana — 3

Mem Vakrasana 1 each way 2

Nadi Shodhana Pranayama: —

Preliminary to Stage 3 — 4

Meditation practice: Kaya Sthairyam — 10

Program 4: duration1/2 hour

Surya Namaskara to suit you 6

Bhujangasana — 3

Shashankasana — 3

Meru Vakrasana 1 each way 3 Nadi Shodhana Pranayama:

Preliminary to stage 3 — 4

Try to find time to practise Kaya Sthairyam.

Notes

1 Book I, Lesson 6, Topic 4

Was this article helpful?

0 0
The Chakra Checklist

The Chakra Checklist

The chakras are described as being aligned in an ascending column from the base of the back to the top of the head. New Age practices frequently associate each chakra with a particular color.

Get My Free Ebook


Post a comment