Daily Practice Program – Lesson 13 (Tantra)

At this stage you may feel a little overwhelmed but you should not, for we don’t expect you to do all the practices, only the ones that you like, or the ones suggested in our list of practice programs. You must use your discretion.

For those people who have become really involved in their yoga practices and want to increase the duration of their program, we have changed the length of the practice programs. From now on we will still give four programs but they will be for 2, 1 1/2, 1 and 1/2 hour respectively.

Include paschimottanasana into your daily practices, as it is such an important asana.

We have introduced you to some new hand mudras. We have chosen these particular mudras, not only because they are aesthetically beautiful and expressive, but because they can easily be utilized while doing meditation practices. You don’t need to do them all; merely choose any that you like and practise them. Of course, if you prefer to use jnana, chin or chinmaya mudra, then continue to do so.

Continue your pranayama practice in the manner that we have explained in the text.

In a way, we feel we are swamping you with meditational practices. But you must choose only the practices that you like. Don’t try to practise more than one or two distinct techniques, unless you have time that is. Regularity in one practice is the key to higher awareness, not knowledge of large numbers of techniques or superficial attempts to try all of them. Stick with any that you like, persevere and in this way know from personal experience what they can bring you.

If you like trataka, then you can, if you wish, concentrate on the Sri Yantra2. Otherwise practise chidakasha dharana. They are all excellent meditative methods.

And lastly we cannot emphasize enough the importance of karma yoga. Try to practise karma yoga every day. This is not easy, we realize this, but only try. Even a moderate degree of success can transform your life.

Practice

Rounds

Minutes

Program 1: duration 2 hours
Surya Namaskara

10

Shavasana

5

Bhujangasana

4

Shalabhasana

4

Shashankasana

4

Marjari-asana

4

Ushtrasana

3

Paschimottanasana

4

Ardha Matsyendrasana

4

Shavasana

4

Nadi Shodhana Pranayama: Stage 4

24

Aum chanting

20

Chidakasha Dharana

30

120

 

120 Program 2: duration 1 1/2 hours
Surya Namaskara

9

Shavasana

4

Bhujangasana

4

Shalabhasana

4

Shashankasana

4

Ushtrasana

3

Paschimottanasana

4

Ardha Matsyendrasana

4

Nadi Shodhana Pranayama: Stage 4

24

Chidakasha Dharana

30

90

 

Program 3: duration 1 hour
Surya Namaskara

7

Shavasana

3

Bhujangasana

3

Shalabhasana

3

Shashankasana

4

Paschimottanasana

4

Ardha Matsyendrasana

3

Shavasana

3

Nadi Shodhana Pranayama: Stage 4

10

Chidakasha Dharana

20

60

 

Program 4: duration 1/2 hour for general health
Surya Namaskara

5

Shavasana

3

Bhujangasana

3

Paschimottanasana

3

Ardha Matsyendrasana

3

Shavasana

3

Nadi Shodhana Pranayama: Stage 4

10

30

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