Daily Practice Program (with Aum chanting)

You can now practise Aum chanting as a meditative technique in its own right, or you can integrate it with trataka in the manner that we have described. Aum chanting immediately prior to your regular meditative practice will help very much to relax the mind and ending your meditational session with Aum chanting makes a final powerful impact. You should fit in Aum chanting in the way that you feel is most suitable.

The more you practise, the longer you practise and the more regularly you practise, corresponds directly with the amount of benefits that you will obtain.

The new stage of bahir kumbhaka should now be integrated with your pranayama practice if you have reached proficiency in performing the pranayama practice described in the previous lesson.

If you have intestinal problems or feel you need a thorough cleaning of the digestive tract, then you should seriously think about spending two days doing shankhaprakshalana. As we have pointed out, you can practise by yourself, but it is preferable to carry out the cleansing process under expert guidance.

Practice Rounds Minutes
Program 1: duration 1 1/2 hours
Surya Namaskara 10
Shavasana -— 4
Bhujangasana 3
Shalabhasana 3 rounds 3
Shashankasana 3
Trikonasana 3 each part 10
Dwikonasana 5 rounds 3
Dolasana 3 rounds 3
Ardha Matsyendrasana 4
Shavasana 3
Nadi Shodhana Pranayama: Stage 4 14
Aum chanting with Trataka 30
90

 

Program 2: duration 1 hour

Surya Namaskara 5
Shavasana 3
Bhujangasana 3
Shalabhasana 3 rounds 3
Shashankasana 3
Trikonasana 3 each part 9
Ardha Matsyendrasana 4
Nadi Shodhana Pranayama: Stage 4 12
Aum chanting with Trataka 18
60
Program 3: duration 3/4 hour
Surya Namaskara 5
Shavasana 3
Trikonasana 2 each part 6
Shashankasana 3
Ardha Matsyendrasana 3
Nadi Shodhana Pranayama: Stage 4 10
Aum chanting 15
45

 

Program 4: duration A> hour (for general health) is the same as the above Program 3 excluding the practice of Aum chanting.

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