Daily Practice Program | Jnana Yoga

In this lesson we have introduced jnana yoga. It is a difficult path that only brings tangible results after a period of intense practice and aspiration. It should be combined with other yogic practices, including kriya yoga, which make the mind one-pointed and enable one’s constant enquiry to bring realizations.

Nauli is an excellent practice that keeps the body strong and healthy. We suggest that you master it in your spare time. We have not included it in the suggested programs because of lack of time.

You should practise either mayurasana, hamsasana or padma mayurasana according to capacity. Don’t do them all.

We have described antar mouna stage 3, the conscious creation of thoughts. It is not advisable to start this stage until you have practised stage 2 for a reasonable period of time. This may take a few months or even longer because it takes a long time to reduce the constant chatter in the mind and allow it to exhaust itself. We suggest you spend at least three months doing stage 2 before commencing stage 3.

Shabda sanchalana takes about 30 minutes to complete. This means that the first five kriyas, nos. 1 to 5, take about 80 minutes. For this reason, we have excluded the kriya practices from the one hour program. Instead, the one hour program will be reserved for general yoga practice.

Practice

Minutes

Program 1: duration 2 hours
Surya Namaskara

5

Shavasana

3

Ardha Padma Paschimottanasana

4

Bhujangasana

3

Mayurasana, Hamasana or Padma Mayurasana

3

Ardha Matsyendrasana

4

Bhastrika Pranayama

10

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

Antar Mouna Stage 3

12

120

 

Practice

Minutes

Program 2: duration 11/2 hours
Surya Namaskara

5

Shavasana

3

Bhastrika Pranayama

6

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

90

 

Practice

Minutes

Program 3: duration 1 hour for general yoga practice
Surya Namaskara

5

Shavasana

3

Bhujangasana

3

Ardha Padma Paschimottanasana

4

Ardha Matsyendrasana

3

Sirshasana

4

Tadasana

1

Shavasana

2

Mayurasana, Hamasana or Padma Mayurasana

3

Bhastrika Pranayama

12

Antar Mouna
Stage 2

10

Stage 3

10

60

Try to find the time to practise nauli. Also, if you find sirshasana too difficult then sarvangasana can be done as a substitute.

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