Daily Practice Program | Kriya Yoga

 

Now it is time to integrate the kriyas of kriya yoga into your daily program. In this lesson we have given the first two kriyas of the sequence, namely vipareeta karani mudra and chakra anusandhana. As these two kriyas do not take much time to do, you should also practise other yogic techniques. Because this lesson has been mainly concerned with introducing kriya yoga, we have not given many practices as such, but you should read the discussions carefully as this will help you to practise kriya yoga correctly.

The following are suggested practice programs of which you should choose one according to time available.

Note that we have omitted the 30 minute program since at least half an hour will soon be needed to practise the first few kriyas. If you only have half an hour to spare every day, then we suggest that you do not start to practise kriya yoga. For general health benefits you should adopt any of the programs outlined in the first 24 lessons.

 

Practice Minutes
Program 1: duration 2 hours
Surya Namaskara

10

Shavasana

3

Ardha Padma Paschimottanasana

4

Ardha Matsyendrasana

4

Sarvangasana

4

Halasana

4

Matsyasana

3

Sirshasana

5

Tadasana

1

Shavasana

3

Nadi Shodhana with Maha Bandha

15

Chakra Shuddhi

20

Kriya Yoga:
Kriya 1: Vipareeta Karani Mudra

10

Kriya 2: Chakra Anusandhana

4

Ajapajapa – Stage 5

20

Chidakasha Dharana

6

120

 

Practice Minutes
Program 2: duration 1 1/2 hours
Surya Namaskara

7

Shavasana

3

Ardha Padma Paschimottanasana

4

Ardha Matsyendrasana

4

Sarvangasana

4

Halasana

4

Bhujangasana

4

Sirshasana

5

Tadasana

1

Shavasana

3

Nadi Shodhana with Maha Bandha

12

Chakra Shuddhi

15

Kriya Yoga:
Kriya 1: Vipareeta Karani Mudra

10

Kriya 2: Chakra Anusandhana

4

Ajapajapa – Stage 5

10

90

 

Practice Minutes
Program 2: duration 1 1/2 hours
Surya Namaskara

7

Shavasana

3

Ardha Padma Paschimottanasana

4

Ardha Matsyendrasana

4

Sarvangasana

4

Halasana

4

Bhujangasana

4

Sirshasana

5

Tadasana

1

Shavasana

3

Nadi Shodhana with Maha Bandha

12

Chakra Shuddhi

15

Kriya Yoga:
Kriya 1: Vipareeta Karani Mudra

10

Kriya 2: Chakra Anusandhana

4

Ajapajapa – Stage 5

10

90

 

Program 3: duration 1 hour
Surya Namaskara

5

Shavasana

3

Ardha Padma Paschimottanasana

4

Ardha Matsyendrasana

3

Halasana

4

Bhujangasana

3

Sirshasana

3

Tadasana

1

Shavasana

2

Nadi Shodhana with Maha Bandha

10

Kriya Yoga:
Kriya 1: Vipareeta Karani Mudra

10

Kriya 2: Chakra Anusandhana

4

Ajapajapa – Stage 5

8

60

 

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