Daily Practice Program | Maha mudra | N’auli | Antar mouna

In this lesson and for the remainder of the book we are mainly concerned with practice; that is describing the techniques of kriya yoga and other yogic techniques so that you can try them for yourself. Here we have discussed the following practices:

1. Maha mudra, the sixth of the kriya yoga techniques. This should be added to the kriyas that you already know and practise.

2. N’auli, stage 2. If you have perfected stage 1 then you can proceed to develop the ability to rotate the abdominal muscles (stage 2). Try to find some spare time to practise outside your daily practice program.

3. Antar mouna, stage 4. If you have practised the previous stages of antar mouna for at least a few months then proceed to stage 4 – awareness and disposal of spontaneous thoughts.

4. Moorchha pranayama is a very powerful practice. Try it for yourself but don’t retain your breath beyond your capacity.

5. Ashwa sanchalana, merudandasana, utthita hasta merudandasana and niralamba paschimottanasana have been described. Don’t do all of them. Choose and practise one of them according to capacity; beginners can do ashwa sanchalana and more advanced practitioners can try niralamba paschimottanasana.

 

Practice

Minutes

Program 1: duration 2 hours
Surya Namaskara

5

Shavasana

3

Ardha Padma Paschimottanasana

4

Bhujangasana

3

Ardha Matsyendrasana

4

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

Antar Mouna Stage 4

15

120

 

Practice

Minutes

Program 2: duration 1 1/2 hours
Surya Namaskara

4

Shavasana

3

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

93

 

We have added 3 extra minutes onto the program so that surya namaskara can be included to loosen up the body in preparation for kriya yoga practice. Try to find the time to do some asanas, pranayama and meditative practice.

 

Practice

Minutes

Program 3: duration 1 hour for general yoga
Surya Namaskara

5

Shavasana

3

Bhujangasana

3

Ardha Padma Paschimottanasana

4

Merudandasana

3

Ardha Matsyendrasana

3

Sirshasana

4

Tadasana

1

Moorchha Pranayama

10

Antar Mouna:
Stage 2

7

Stage 3

7

Stage 4

10

60

 

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