Daily Practice Program with Moola Bandha

 

If you seriously intend to practise kriya yoga in the future then it is important that you develop sensitivity to the location of the trigger point of the mooladhara chakra. You should begin to practise the technique that we have described utilizing moola bandha.

Nada yoga is a wonderful practice. TIT to find the time to do it regularly as part of your daily practices.

Continue to practise pranayama as described making sure that you practise within the limits of your body capacity.

 

Practice

Rounds

Minutes

Program 1: duration 2 hours
Surya Namaskara

10

Shavasana

4

Shalabhasana

4

Shashankasana

4

Janu Sirshasana or Ardha Padma Paschimottanasana

4

Ardha Matsyendrasana

4

Garudasana

1 each leg

4

Yoga Mudrasana

4

Sarvangasana

4

Bhujangasana

4

Shavasana

3

Nadi Shodhana Pranayama

15

Mooladhara Chakra location

15

Nada Yoga

25

Chidakasha Dharana

16

120

 

Practice

Rounds

Minutes

Program 2: duration 1 1/2 hours
Surya Namaskara

10

Shavasana

3

Shalabhasana

4

Shashankasana

4

Janu Sirshasana or Ardha Padma Paschimottanasana

4

Ardha Matsyendrasana

4

Garudasana

1 each leg

4

Sarvangasana

4

Bhujangasana

4

Nadi Shodhana Pranayama

10

Mooladhara Chakra location

15

Nada Yoga

15

Chidakasha Dharana

9

90

 

 

Practice

Rounds

Minutes

Program 3: duration 1 hour
Surya Namaskara

5

Shavasana

3

Shashankasana

3

Janu Sirshasana or Ardha Padma Paschimottanasana

4

Ardha Matsyendrasana

3

Garudasana

1 each leg

3

Sarvangasana

4

Bhujangasana

3

Nadi Shodhana Pranayama

10

Mooladhara Chakra location

10

Nada Yoga

12

60

 

Program 4: duration 1/2 hour for general health

The same as for Lesson 18, but include Janu Sirshasana or Ardha Padma Paschimottanasana

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