Daily Practice Program – swadhisthana chakra location and ajapa

 

Two of the practices that we have given in this lesson, swadhisthana chakra location and ajapa, stage 1, are directly related to the practices of kriya yoga. Therefore, we urge you to practise them regularly every day. If you don’t have the time, try to make time. They must be mastered in order to gain maximum benefits from kriya yoga.

In kriya yoga, it is important to be able to sit in siddhasana (or siddha yoni asana for ladies) and/or padmasana. If you can already sit comfortably in these positions then there is no problem, but if you cannot, we suggest that you start to practise regularly the leg loosening exercises as previously described1. Don’t strain for you may injure your legs. But slowly loosen them up over a period of months.

The asanas that we have described in this lesson, matsyasana and supta vajrasana, as well as the two forward bending asanas from Lesson 19 (janu sirshasana and ardha padma paschimottanasana) are a great help in loosening up the legs for mastery of the meditative positions. This is one of the reasons why we have introduced them at this stage. Try to incorporate them into your daily practice program.

You should continue the pranayama practice, i.e. nadi shodhana pranayama combined with uddiyana bandha2. It is an advanced technique and requires some months of practice before being perfected. If you find it easy with the ratio 1:8:6:2:1:8:6:2, then you can increase the duration of the actual times of each ratio, but keeping the actual ratio the same. Conversely, if you find the practice too difficult, you should reduce the duration of inhalation, exhalation, etc. If necessary you should stop the practice of uddiyana bandha, doing nadi shodhana pranayama alone.

 

 

Practice Minutes
Program 1: duration 2 hours
Surya Namaskara 10
Shavasana 4
Shalabhasana 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
Shavasana 3
Nadi Shodhana Pranayama 15
Mooladhara chakra location 15
Swadhisthana chakra location 20
Ajapa – Stage 1 21
120

 

Practice Minutes
Program 2: duration 1 1/2 hours
Surya Namaskara 10
Shavasana 3
Shalabhasana 4
Shashankasana 4
Janu Sirshasana or Ardha Padma Paschimottanasana 4
Bhujangasana 4
Ardha Matsyendrasana 4
Sarvangasana 4
Matsyasana or Supta Vajrasana 4
Nadi Shodhana Pranayama 10
Mooladhara chakra location 10
Swadhisthana chakra location 15
Ajapa – Stage 1 14
90

 

 

Practice Minutes
Program 3: duration 1 hour
Surya Namaskara 5
Shavasana 3
Shashankasana 3
Janu Sirshasana or Ardha Padma Paschimottanasana 4
Bhujangasana 3
Ardha Matsyendrasana 3
Sarvangasana 4
Matsyasana or Supta Vajrasana 3
Nadi Shodhana Pranayama 10
Swadhisthana chakra location 10
Ajapa – Stage 1 12
60

 

Practice Minutes
Program 4: duration 1/2 hour
Surya Namaskara 5
Shavasana 3
Janu Sirshasana or Ardha Padma Paschimottanasana 3
Ardha Matsyendrasana 3
Sarvangasana 3
Matsyasana or Supta Vajrasana 3
Nadi Shodhana Pranayama 10
30

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