Practice Regularity

Mala Mantra Package

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Danta Moola Dhauti Preferably after each meal. If not, at least once daily

Jihva Moola Dhauti Once daily in the morning

Kama Dhauti Once a week

Eye exercises As necessary

Jala Neti As necessary, but at least once every week

Practice

Rounds

Minutes

Program 1: duration 1 hour

Goolf Ghoornan 10 each way 2

Ardha Titali Asana 50 each leg 3

Shroni Chakra 10 each way 3

Utthanasana 10 rounds 3

Kawa Chalasana — 3

Chakki Chalanasana 10 each way 3

Gatyatmak Meru Vakrasana 20 times 3

Greeva Sanchalanasana — 3

Saithalvasana — 5

Marjari-asana 25 5

Naukasana 3 rounds 4

Shavasana full form 10

Program 2: duration 1/2 hour

Ardha Titali Asana

35 each leg

2

Shroni Chakra

10 each way

3

Kawa Chalasana

2

Gatyatmak Meru Vakrasana

20 times

3

Greeva Sanchalanasana

4

Naukasana

2 rounds

3

Saithalvasana

3

Marjari-asana

15

3

Samaveta Pranayama

7

Practise Shavasana when you have

time or before sleeping

30

Program 3: duration 1/4 hour

Ardha Titali Asana 35 each leg 2

Saithalvasana — 3

Marjari-asana 10 2

Naukasana 2 rounds 3 Samaveta Pranayama

Notes

1 Book 1, Lesson 1, Topic 3

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