Pranayama. Daily Practice Program

We have discussed a number of very useful practices in this lesson. This means that we are now much more able to map out a composite program with all the practices closely interrelated with each other. In the following practice program (overleaf) Kunjal kriya is not included, for the individual must choose for himself how often it needs to be done. It can be performed either before or after your daily program of practices, together with jala neti.

There is no pranayama included in the fifteen minute program. This has been omitted due to lack of time. However, pranayama is an essential part of yoga sadhana and should ideally be practised for at least half an hour daily. This may necessitate getting out of bed a few minutes earlier in the morning, but the benefits you will gain will make this more than worthwhile.

Practice Rounds Minutes
Program 1: duration 1 hour
Ardha Titali Asana 50 each leg 3
Shroni Chakra 10 each way 2
Simha Kriya 3
Marjari-asana 15 3
Bhujangasana or Sphinx pose 3
Supta Pawanmuktasana 3 each stage 5
Sarpasana 3 3
Shashankasana 3
Shashank Bhujangasana 2
Meru Vakrasana 2 each side 3
Naukasana 2 rounds 3
Shavasana 3
Nadi Shodhana Pranayama:
Stage 1 7
Stage 2 7
Meditation practice 10
60

 

Program 2: duration 1/2 hour

Ardha Titali Asana 35 each leg 2
Bhujangasana 3
Shashankasana 3
Shashank Bhujangasana 2
Sarpasana 2 2
Marjari-asana 15 3
Meru Vakrasana 1 each side 2
Naukasana 2 rounds 3
Nadi Shodhana Pranayama:
Stage 1 5
Stage 2 5
30

Try to find the time for the meditation practices in order 30 to make your daily practice program complete.

 

Program 3: duration 1/4 hour

Ardha Titali Asana 35 each leg 2
Bhujangasana 3
Shashankasana 3
Shashank Bhujangasana 2
Sarpasana 2 2
Naukasana 2 rounds 3

 

Continue to: What is Yoga?

Leave a Reply

Your email address will not be published. Required fields are marked *