Daily Practice Program – Ajapa

In this lesson we have introduced you to the Start to practise ajapa stage 3 and try to feel anahata chakra. We suggest you practise it regularly in the manner described to locate the trigger point and the kshetram. Over the Last few lessons we have given techniques for locating the trigger point and kshetram of the mooladhara, swadhisthana and manipura chakras. If you can reasonably clearly locate these points, then we suggest you leave these techniques and practise chakra shuddhi. If you cannot locate these points clearly then continue with the the practices that we have already given.

 

Start to practise ajapa stage 3 and try to feel the breath and mantra piercing the anahata and manipura kshetrams.

If you bave mastered stages 1, 2 and 3 of sirshasana then you should proceed to stages 4, 5 and 6. Please don’t attempt the final stages until you have fully mastered the three preliminary stages. This is important.

Now incorporate maha bandha with nadi shodhana pranayama as explained in the text.

 

Practice

Minutes

Program I: duration 2 hours
Surya Namaskara

10

Shavasana

4

Shashankasana

4

Ardha Padma Paschimottanasana

4

Bhujangasana

4

Yoga Mudrasana

4

Ardha Matsyendrasana

4

Sarvangasana

4

Matsyasana

4

Sirshasana – Stages 4, 5, 6

5

Tadasana

1

Shavasana

3

Nadi Shodhana Pranayama with Maha Bandha

15

Anahata Shuddhi

20

Chakra Shuddhi

15

Ajapa japa – Stage 3

19

120

 

Practice

Minutes

Program 2: duration 1 1/2 hours
Surya Namaskara

10

Shavasana

3

Shashankasana

4

Ardha Padma Paschimottanasana

4

Bhujangasana

4

Ardha Matsyendrasana

4

Sarvangasana

4

Matsyasana

4

Sirshasana – Stages 4, 5, 6

5

Tadasana

1

Shavasana

3

Nadi Shodhana Pranayama with Maha Bandha

10

Manipura Chakra location

10

Anahata Shuddhi

15

Chakra Shuddhi

10

Ajapa japa – Stage 3

9

90

 

Practice

Minutes

Program 3: duration 1 hour
Surya Namaskara

5

Shavasana

3

Shashankasana

3

Ardha Padma Paschimottanasana

4

Bhujangasana

3

Ardha Matsyendrasana

3

Sirshasana – Stages 4, 5, 6

5

Tadasana

1

Shavasana

3

Nadi Shodhana Pranayama with Maha Bandha

10

Anahata Shuddhi

10

Chakra Shuddhi

10

Ajapa japa – Stage 3

10

60

Try to find the time to practise Chakra Shuddhi.

 

Practice

Minutes

Program 4: duration 1/2 hour

for general health benefits

Surya Namaskara

5

Shavasana

3

Ardha Padma Paschimottanasana

3

Ardha Matsyendrasana

3

Sirshasana – Stages 4, 5, 6

3

Tadasana

1

Shavasana

2

Nadi Shodhana Pranayama with Maha Bandha

10

30

Try to find the time to practise Ajapajapa and Chakra Shuddhi

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