Daily Practice Program | Prana Ahuti and Utthan

If you are doing the complete series of kriya practices you should now add and practise kriyas 16 and 17; that is, prana ahuti and utthan respectively. The time required to do all seventeen kriyas will be about three hours, though there will be a lot of variation from individual to individual. And remember: to gain optimum benefits this series has to be practised every day.

If you have time try kapalbhati and any of the variations of sirshasana: salamba, niralamba and urdhva that we have described.

 

Practice

Minutes

Program 1: duration 2 hours 44 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

Kriya 12: Shambhavi

11

Kriya 13: Amrit Pan

5

Kriya 14: Chakra Bhedan

20

Kriya 15: Sushumna Darshana

10

Kriya 16: Prana Ahuti (approx)

3

Kriya 17: Utthan (approx)

13

180

 

Program 2: shortened kriya practice

Practise as many of the above kriyas as time will permit, doing each in turn starting from kriya 1.

Practice

Minutes

Program 3: duration 1 hour for general health
Suria Namaskara

5

Shavasana

3

Bhujangasana

3

Ardha Padma Paschimottanasana

4

Ardha Matsyendrasana

4

Sanangasana

4

Halasana

4

Matsvasana

3

Kapalbhati

10

Yoga Nidra (meditative practice)

20

60

 

Practice

Minutes

Program 4: duration1/2 hour for general health
Suria Namaskara

4

Shavasana

2

Sanangasana

3

Bhujangasana

3

Shashankasana

3

Ardha Matsyendrasana

4

Kapalbhati

5

L jjavi with Aum

6

30

 

Try to find the time to practise prolonged yoga nidra. Its benefits are enormous.

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