Japa – Daily Practice Program

If you have been practising surya namaskara regularly you should be able to perform the whole movement without the slightest hesitation. To this dynamic exercise you can now add the associated mantras, if you have not already done so. These will transform the entire practice and make it far more powerful.

Try moola shodhana. Overcome your trepidation and test it. If we did not think that it is a useful practice then we would not have discussed it at such length. It is a practice that everyone can do physically; it is only mental disinclination that stops most people from trying it. If you suffer from constipation, then you should definitely practise it regularly.

Practice Rounds Minutes
Program 1: duration 2 hours
Surya Namaskara

10

Shavasana

5

Bhujangasana

4

Shalabhasana

4

Shashankasana

4

Ushtrasana

3

Paschimottanasana

4

Ardha Matsyendrasana

4

Yoga Mudrasana

4

Shavasana

3

Nadi Shodhana Pranayama with Jalandhara Bandha

20

Aum chanting

10

Japa

30

Chidakasha Dharana

15

120

 

Program 2: duration 11/2 hours
Surya Namaskara

10

Shavasana

4

Bhujangasana

4

Shalabhasana

4

Shashankasana

4

Ushtrasana

3

Paschimottanasana

4

Ardha Matsyendrasana

4

Yoga Mudrasana

4

Nadi Shodhana Pranayama with Jalandhara Bandha

20

Aum chanting

4

Japa

20

Chidakasha Dharana

5

90

 

 

Program 3: duration 1 hour
Surya Namaskara

7

Shavasana

3

Bhujangasana

3

Shalabhasana

3

Shashankasana

4

Paschimottanasana

4

Ardha Matsyendrasana

3

Yoga Mudrasana

3

Nadi Shodhana Pranayama with Jalandhara Bandha

10

Japa

15

Chidakasha Dharana

5

60

 

 

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