Daily Practice Program

The following programs are selected to give you maximum benefits for the time that is available. They are intended as rough guides only and the student must add or omit practices according to his preferences, capabilities and circumstances.

Practice of the full program is recommended for maximum benefits physically, mentally and spiritually, and will fully prepare you for future practices especially the advanced techniques of kriya yoga. However, those who don’t have the time to do all the practices should try to do as many as they can and aim to eventually achieve practice of the full program. If neces­sary the practices can be divided so that some are done in the morning and others in the evening, whenever time is available.

From our experience we recommend that the techniques contained in each lesson be thoroughly mastered before progressing on to the next set of practices. Generally this takes a minimum of fifteen days and on the average one month. This is very important and an essential prerequisite for the eventual success of your sadhana.

Practice Rounds Minutes
Program 1: duration 53 minutes
Jala Neti 4
Goolf Ghoornan 10 clockwise
10 anticlockwise 2
Ardha Titali Asana 50 each leg 3
Shroni Chakra 10 clockwise
10 anticlockwise 3
Utthanasana 10 rounds 3
Kawa Chalasana 3
Chakki Chalanasana 10 clockwise
10 anticlockwise 3
Gatyatmak Meru Vakrasana 20 rounds 3
Greeva Sanchalanasana 10 stage 1 1
10 stage 2 1
10 stage 3 3
Naukasana 3 rounds 4
Shavasana 10
Breathing 10
53

Program 2: duration 1/2 hour

Jala Neti 4
Ardha Titali Asana 35 each leg 2
Shroni Chakra 6 each way 2
Utthanasana 6 rounds 9
Kawa Chalasana 2
Gatyatmak Meru Vakrasana 15 rounds 2
Naukasana 3 rounds 4
Shavasana 7
Breathing 5
30

Program 3: duration 1/2 hour

Jala Neti 3
Ardha Titali Asana 35 each leg 2
Kawa Chalasana 2
Gatyatmak Meru Vakrasana 15 rounds 2
Naukasana 3 rounds 3
Breathing 3
15

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