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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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.

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