Daily Practice Program – ida and pingala (continued)

In this lesson we have spent much space describing the implications of ida and pingala. These two simple principles represent the essence of spiritual life and aspiration. The techniques that we have given for physical control of ida and pingala will not balance ida and pingala at all levels. At most they will only balance the grosser levels, but they are nevertheless a great help in improving the quality of your meditative practices.

We therefore suggest that you familiarize yourself with the hatha yoga techniques for balancing ida and pingala and utilize one or two of them in your daily program. If you practise nadi shodhana every day then this is probably more than enough to meet your needs. Otherwise we suggest that you practise padadhirasana before your meditative practice, or if you have time you can integrate anuloma viloma into your meditative practice. Any of the other techniques can be adopted if the circumstances demand it.

If you have mastered ajapa stage 3 then you should now proceed to ajapa stage 4.

Start to practise vishuddhi shuddhi in order to develop sensitivity to the position of vishuddhi chakra and kshetram trigger points. Also you should continue the practice of chakra shuddhi for the other four chakras: mooladhara, swadhisthana, manipura and anahata.

We have not given any detailed descriptions of any new asanas apart from padadhirasana, because we want you to perfect and slowly increase the duration of sirshasana.

You should continue nadi shodhana pranayama with maha bandha.

 

Practice

Minutes

Program 1: duration 2 hours
Surya Namaskara

10

Shavasana

3

Shashankasana

4

Ardha Padma Paschimottanasana

4

Bhujangasana

4

Ardha Matsyendrasana

4

Sarvangasana

4

Matsyasana

3

Sirshasana

5

Tadasana

1

Shavasana

3

Nadi Shodhana with Maha Bandha

15

Chakra Shuddhi

20

Vishuddhi Shuddhi

20

Ajapa Japa Stage 4

20

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

3

Sirshasana

5

Tadasana

1

Shavasana

3

Nadi Shodhana with Maha Bandha

10

Chakra Shuddhi

15

Vishuddhi Shuddhi

10

Ajapa Japa – Stage 4

10

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

5

Tadasana

1

Shavasana

3

Nadi Shodhana with Maha Bandha

10

Vishuddhi Shuddhi

10

Ajapa Japa – Stage 4

10

60

 

Practice

Minutes

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

5

Shavasana

3

Ardha Padma Paschimottanasana

3

Ardha Matsyendrasana

3

Sirshasana

3

Tadasana

1

Shavasana

2

Nadi Shodhana with Maha Bandha

10

30

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