Daily Practice Program – Manipura chakra –

In this lesson we have introduced the manipura chakra together with practices for locating its trigger point in the spine, and for locating the manipura kshetram. We advise you to practise it regularly in order to develop sensitivity. Don’t neglect techniques concerned with the mooladhara and swadhisthana chakras that we have discussed in the previous two lessons.

You should now proceed to ajapa stage 2, having learnt stage 1. Feel the breath and mantra piercing the manipura kshetram on the lower extremity of movement.

Slowly master the first three stages of sirshasana if you are able. Don’t try to proceed beyond these three stages – mastery of this asana has to be slowly developed. If you have some ailment that is contraindicated for sirshasana, please don’t attempt the asana without prior expert guidance.

Continue to practise pranayama in the manner described, according to your ability1. We don’t want you to harm yourself – it is for this reason that we are giving you a long period to master this practice. Actually, the practices of pranayama don’t need much describing: they require prolonged practice. It is only in this way that one will reap the benefits.

 

 

Practice

Minutes

Program 1: duration 2 hours
Surya Namaskara

10

Shavasana

4

Shashankasana

4

Janu Sirshasana or
Ardha Padma Paschimottanasana

4

Bhujangasana

4

Yoga Mudrasana

4

Ardha Matsyendrasana

4

Sarvangasana

4

Matsyasana or Supta Vajrasana

4

Sirshasana – stages 1, 2, 3

5

Tadasana

1

Shavasana

3

Nadi Shodhana Pranayama

15

Mooladhara and Swadhisthana
chakra location

15

Manipura chakra location

20

Ajapa Japa Stage 2

19

120

 

Program 2: duration 1 1/2 hours
Surya Namaskara

5

Shavasana

3

Shalabhasana

4

Shashankasana

4

Janu Sirshasana or Ardha Padma Paschimottanasana

4

Bhujangasana

4

Ardha Matsyendrasana

4

Sarvangasana

4

Matsyasana

4

Supta Vajrasana

4

Sirshasana: stages 1, 2, 3

5

Tadasana

1

Shavasana

4

Nadi Shodhana Pranayama

10

Mooladhara and Swadhisthana chakra location

10

Manipura chakra location

10

Ajapa Japa – Stage 2

14

90

 

Program 3: duration 1 hour
Surya Namaskara

5

Shavasana

3

Shashankasana

3

Janu Sirshasana or Ardha Padma Paschimottanasana

4

Bhujangasana

3

Ardha Matsyendrasana

3

Sirshasana: stages 1, 2, 3

5

Tadasana

1

Shavasana

3

Nadi Shodhana Pranayama

10

Manipura chakra location

10

Ajapa Japa – Stage 2

10

60

 

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

5

Shavasana

3

Janu Sirshasana or Ardha Padma Paschimottanasana

3

Ardha Matsyendrasana

3

Sirshasana: stages 1, 2, 3

3

Tadasana

1

Shavasana

2

Nadi Shodhana Pranayama

10

30

 

Try to find the time to practise Manipura chakra location and Ajapa Japa. This is important for kriya yoga.

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