Daily Practice Program – Kriya Yoga and General Practice

We suggest four programs: two for kriya yoga practice and two for general yoga practice.

Program 1 is for people who have sufficient time to practise all the kriyas every day; that is, kriyas 1 to 11 that we have so far introduced.

Program 2 is for those who want to do kriya yoga practice but who have limited time. This group should practise as many kriyas as they can, starting from vipareeta karani mudra (kriya 1) and proceeding through the other kriyas in turn. No kriyas should be cut, either partly or wholly. As many should be done as time allows.

Programs 3 and 4 are general yoga practice programs for durations of 1 hour and 1/2 hour respectively. They do not contain kriya yoga practices and are for those people who honestly feel that they are not ready for serious practise of kriya yoga. If you are not sure of your readiness then we advise you to read our two previous discussions on kriya yoga practice.

In this lesson we have described two new kriyas: naumukhi and shakti chalini. Integrate them into your daily practice if you have time for program 1; otherwise omit them.

Try vastra dhauti, especially if you suffer from asthma, surya bheda pranayama especially if you lack vitality, and koormasana and eka pada sirasana if you are sufficiently flexible in body.

 

Practice

Minutes

Program 1: duration 1 hour 58 minutes extended kriya practice
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

118

 

 

 

Program 2: shortened kriya practice according to available time. Do as many of the above kriyas given in program 1 as you can starting from no. 1. Do not omit any kriya wholly or partly.

Practice

Minutes

Program 3: duration 1 hour for general health
Surva Namaskara

5

Shavasana

3

Bhujangasana

3

Ardha Padma Paschimottanasana

4

Ardha Matsyendrasana

4

Sarvangasana

4

Halasana

4

Matsyasana

3

Surya Bheda Pranayama (or any pranayama of your choice)

10

Antar Mouna (or any other meditative practice)

20

60

 

 

Practice

Minutes

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

4

Shavasana

3

Bhujangasana

3

Ardha Padma Paschimottanasana

4

Ardha Matsyendrasana

4

Sarvangasana

3

Matsyasana

3

Surya Bheda Pranayama (or any pranayama of your choice)

6

30

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