Practice RoundsMinutes

Program 1: duration 1 1/2 hours

Surya Namaskara — 10

Bhujangasana — 3

Shalabhasana 3 rounds 3

Shashankasana — 3

Trikonasana 3 each part 10

Dwikonasana 5 rounds 3

Dolasana 3 rounds 3

Ardha Matsyendrasana — 4

Nadi Shodhana Pranayama: Stage 4 — 14

Aum chanting with Trataka 30

The new stage of bahir kumbhaka should now be integrated with your pranayama practice if you have reached proficiency in performing the pranayama practice described in the previous lesson.

If you have intestinal problems or feel you need a thorough cleaning of the digestive tract, then you should seriously think about spending two days doing shankhaprakshalana. As we have pointed out, you can practise by yourself, but it is preferable to carry out the cleansing process under expert guidance.

Program 2: duration 1 hour

Surya Namaskara — 5

Bhujangasana — 3

Shalabhasana 3 rounds 3

Shashankasana — 3

Trikonasana 3 each part 9

Ardha Matsyendrasana — 4

Nadi Shodhana Pranayama: Stage 4 — 12

Aum chanting with Trataka 18

Program 3: duration 3/4 hour

Surya Namaskara — 5

Trikonasana 2 each part 6

Shashankasana — 3

Ardha Matsyendrasana — 3

Nadi Shodhana Pranayama: Stage 4 — 10

Program 4: duration A> hour (for general health) is the same as the above Program 3 excluding the practice of Aum chanting.

Lessons in Raja Yoga

Lessons in Raja Yoga

An easy to understand book on the principles and practices of Raja-Yoga alike. It teaches the eight steps

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