Meditative Asanas. Daily Practice Program

In order to gain mastery over at least one of the meditative asanas, we advise you to sit in any one them as much as circumstances and time will permit; for example while reading, watching television, talking or at any other convenient time when you have to remain in one position. Furthermore, you should continue some of the leg loosening exercises whenever you have the time:

Practice Rounds Minutes
Program 1: duration 1 1/2 hours
Surya Namaskara to suit you 10
Shavasana 4
Ardha Titali Asana 50 each leg 3
Shroni Chakra 10 each way 3
Poorna Titali Asana 3
Kawa Chalasana 3
Kashtha Takshanasana 3
Vayu Nishkasana 10 rounds 3
Utthanpadasana 2 times 3
Bhujangasana 3
Shashankasana 3
Ushtrasana 2 times 3
Meru Vakrasana 2 each side 3
Shavasana 3
Nadi Shodhana Pranayama:
Stage 1 5
Stage 2 5
Preliminary to stage 3 5
Meditation practice: Kaya Sthairyam 10
Anuloma Viloma and Prana Shuddhi (with Ujjayi Pranayama) 15
90

 

Program 2: duration 1 hour
Surya Namaskara to suit you 7
Shavasana 3
Ardha Titali Asana 35 each leg 2
Shroni Chakra 10 each way 2
Poorna Titali Asana 2
Utthanpadasana 2 times 3
Bhujangasana 3
Shashankasana 3
Ushtrasana 2 times 3
Mem Vakrasana 1 each side 2
Shavasana 3
Nadi Shodhana Pranayama:
Stage 1 4
Stage 2 4
Preliminary to stage 3 4
Meditation practice: Kaya Sthairyam, Anuloma Viloma and Prana Shuddhi (with Ujjayi Pranayama) 10
60

 

 

Program 3: duration 3/4 hour
Surya Namaskara to suit you 6
Shavasana 3
Ardha Titali Asana 35 each leg 2
Shroni Chakra 10 each way 2
Poorna Titali Asana 2
Bhujangasana 3
Shashankasana 3
Mem Vakrasana 1 each way 2
Nadi Shodhana Pranayama:
Stage 1 4
Stage 2 4
Preliminary to Stage 3 4
Meditation practice: Kaya Sthairyam 10
45

 

 

Program 4: duration1/2 hour
Surya Namaskara to suit you 6
Shavasana 3
Bhujangasana 3
Shashankasana 3
Meru Vakrasana 1 each way 3
Nadi Shodhana Pranayama:
Stage 1 4
Stage 2 4
Preliminary to stage 3 4
30

 

Try to find time to practise Kaya Sthairyam.

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