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:

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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