Trataka. Daily Practice Program

In this lesson we have introduced some excellent new practices. We have not given any new asanas for we have already described a sufficient number to keep you busy and to cater for your practice requirement.

The hand mudras should be practised during meditation; no extra time is required. Choose the one you prefer and practise it. Try also to perfect a suitable meditation asana.

Nadi shodhana stage 3, trataka and agochari mudra are all important techniques to be included in your program. Again we repeat if you are short of time divide your routine into two separate sessions – morning and evening. By now you will have realized that for an integrated program of asanas, pranayama and meditational techniques more than half an hour is necessary. However, not all people have this time to spare or even want to practise yoga for other than physical reasons. There is absolutely nothing wrong with this – it is your choice. However, from now onwards the half hour program will be intended for those persons who are interested primarily in maintaining good physical health and a reasonable degree of mental peace and stability.

Those people who have the time to spare and want to gain benefits beyond the physical body, in particular to clean out and explore the mind, should practise for as long as they have time available, preferably morning and evening. The other three programs, namely 1 1/2, 1 hour and 3/4 of an hour, will be orientated towards this end.

 

Practice Rounds Minutes
Program 1: duration 1 1/2 hours
Surya Namaskara to suit time 10
Shavasana 4
Ardha Titali Asana 50 each leg 3
Shroni Chakra 10 each way 3
Bhujangasana 3
Shashankasana 3
Ushtrasana 2 times 3
Mem Vakrasana 2 each side 3
Shavasana 3
Nadi Shodhana Pranayama:
Stage 2 5
Stage 3 10
Trataka 30
Agochari Mudra 10
90

 

Program 2: duration 1 hour
Surya Namaskara to suit time 5
Shavasana 3
Ardha Titali Asana 50 each leg 3
Shroni Chakra 10 each way 3
Bhujangasana 3
Shashankasana 3
Nadi Shodhana Pranayama:
Stage 2 4
Stage 3 8
Trataka — 20
Agochari Mudra 8
60

 

Program 3: duration 3/4 hour
Surya Namaskara to suit time 5
Shavasana 3
Bhujangasana 3
Shashankasana 3
Nadi Shodhana Pranayama:
Stage 2 3
Stage 3 8
Trataka 20
45

 

Try to fit in Agochari Mudra, perhaps immediately before you begin Trataka.

 

Program 4: duration 1/2 hour
Surya Namaskara to suit time 5
Shavasana 3
Bhujangasana 3
Shashankasana 3
Nadi Shodhana Pranayama:
Stage 2 3
Stage 3 8
Agochari Mudra 5
30

 

Trataka is such a valuable practice that you should try to find time to practise it for at least 20 minutes on a regular basis.

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