Daily Practice Program Shambhavi and Amrit Pan.

We have introduced two new kriyas – shambhavi and amrit pan. If you have sufficient time integrate them into practice program 1;

If you lack rime, then omit them and do programs 2, 3 or 4 instead.

In a hot climate try one of the techniques that we have described sheetkari and sheetali pranayama and mudra.

Try to master the two new asanas – ardha baddha padmottanasana and vatayanasana. They can be done at any time and in any place.

We consider yoga nidra one of the most useful practices of yoga. It can be practised by everyone, old and young, healthy and ill. It requires no difficult sitting position. If you do not already know the practice we suggest that you start to practise it.

 

Practice Minutes
Program 1: duration 2 hours 14 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

134

 

Program 2: shortened kriya practice Do as many of the above kriyas as you can, doing each in turn starting from kriya 1.

 

Program 3: duration 1 hour for general health
Surya Namaskara

5

Shavasana

3

Bhujangasana

3

Ardha Padma Paschimottanasana

4

Ardha Matsyendrasana

4

Sarvangasana

4

Halasana

4

Matsyasana

3

Sheetali, Sheetkari or Kaki Mudra

10

Antar Mouna (or any other meditative practice)

20

60

 

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

4

Shavasana

3

Bhujangasana

3

Ardha Padma Paschimottanasana

4

Ardha Matsyendrasana

4

Sarvangasana

3

Matsyasana

3

Sheetali, Sheetkari or Kaki Mudra

6

30

 

Try to find the time, perhaps in the evening after work, to practise yoga nidra. Its benefits are profound.

 

 

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