Practice RoundsMinutes

Program 1: duration 2 hours

Surya Namaskara — 10

Bhujangasana — 4

Shalabhasana — 4

Shashankasana — 4

Paschimottanasana — 4

Ardha Matsyendrasana — 4

Nadi Shodhana Pranayama: Stage 4 — 24

Chidakasha Dharana — 30

Program 2: duration 1 1/2 hours

Surya Namaskara — 9

Bhujangasana — 4

Shalabhasana — 4

Shashankasana — 4

Paschimottanasana — 4

Ardha Matsyendrasana — 4

Nadi Shodhana Pranayama: Stage 4 — 24

Chidakasha Dharana — 30

Program 3: duration 1 hour

Surya Namaskara — 7

Bhujangasana — 3

Shalabhasana — 3

Shashankasana — 4

Paschimottanasana — 4

Ardha Matsyendrasana — 3

Nadi Shodhana Pranayama: Stage 4 — 10

Chidakasha Dharana — 20

Program 4: duration 1/2 hour for general health

Surya Namaskara — 5

Bhujangasana — 3

Paschimottanasana — 3

Ardha Matsyendrasana — 3

Nadi Shodhana Pranayama: Stage 4 — 10

Notes

1 Book I, Lesson 8, Topic 3

2 Topic 6 of this lesson

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