Daily Practice Program – Chakra Bhedan and Sushumna

In this lesson we have introduced two new kriyas – chakra bhedan and sushumna darshana (kriya nos. 14 and 15). If you have the time, integrate them into practice program 1. If you do not have the time, choose either program 2. 3 or 4 instead

Try to master one of the balancing asanas included in this lesson. They will help increase the power of mental concentration as an aid to both meditation and day to day life.

The benefits of yoga nidra are well worth your spending time each day practising it, especially in the evening after returning home from work.

Practice

Minutes

Program 1: duration 2 hours 44 minutes
Kriya Yoga:
Kriya 1: Vipareeta Karani Mudra

10

Kriya 2: Chakra Anusandhana

4

Kriya 3: Nada Sanchalana

7

Kriya 4: Pawan Sanchalana

25

Kriya 5: Shabda Sanchalana

30

Kriya 6: Maha Mudra

10

Kriya 7: Maha Bheda Mudra

10

Kriya 8: Manduki Mudra

5

Kriya 9: Tadan Kriya

7

Kriya 10: Naumukhi Mudra

5

Kriya 11: Shakti Chalini

5

Kriya 12: Shambhavi

11

Kriya 13: Amrit Pan

5

Kriya 14: Chakra Bhedan

20

Kriya 15: Sushumna Darshana

10

164

 

Program 2: shortened kriya practice Practise as many of the above kriyas as you can.

 

Practice

Minutes

Program 3: duration 1 hour for general health
Surya Namaskara

5

Shavasana

3

Bhujangasana

3

Ardha Padma Paschimottanasana

4

Ardha Matsyendrasana

4

Sarvangasana

4

Halasana

4

Matsyasana

3

Ujjayi with Aum

10

Yoga Nidra

20

60

 

Practice

Minutes

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

4

Shavasana

3

Bhujangasana

3

Ardha Padma Paschimottanasana

4

Ardha Matsyendrasana

4

Sarvangasana

3

Matsyasana

3

Ujjayi with Aum

6

30

 

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