Program duration hour

Surya Namaskara 3 to start 6

Ardha Titali Asana 50 each leg 3

Shroni Chakra 10 each way 3

Marjar-iasana 15 3

Bhujangasana — 3

Shashankasana — 3

Meru Vakrasana 2 each side 3

Naukasana 2 rounds 3

Shavasana — 3 Nadi Shodhana Pranayama:

Stage 1 and 2 (prel and adv) 15 Meditation practice:

Anuloma Viloma and Prana Shuddhi 12

Program 2: duration 3/4 hour

Surya Namaskara 3 to start 5

Ardha Titali Asana 35 each leg 9

Bhujangasana — 3

Shashankasana — 3

Marjari-asana 15 3

Mem Vakrasana 1 each side 2 Nadi Shodhana Pranayama:

Stage 1 and 2 (prel and adv) — 12 Meditation practice:

Anuloma Viloma and Prana Shuddhi — 12

Program 3: duration 1/2 hour

Surya Namaskara 3 to start 5

Ardha Titali Asana 35 each leg 2

Bhujangasana — 3

Shashankasana — 3

Mem Vakrasana 1 each side 2 Nadi Shodhana Pranayama:

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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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