Uddiyana Bandha – Daily Practice Program

In this lesson we have described uddiyana bandha, garudasana and the second part of nada yoga practices, along with the fourth and final discussion on bhakti yoga. Those who are not bhakti inclined should try to practise karma yoga and some of the other techniques outlined in this book.

We suggest that you integrate nadi shodhana pranayama with uddiyana bandha as described in this lesson, if you are able, otherwise practise them separately.

In nada yoga, you can either continue to practise part 1, do part 2, or combine them both. Choose for yourself.

Practice

Rounds

Minutes

Program 1: duration 2 hours
Surya Namaskara

10

Shavasana

4

Shalabhasana

4

Shashankasana

4

Paschimottanasana

4

Ardha Matsyendrasana

4

Garudasana 1 each leg

4

Yoga Mudrasana

4

Sarvangasana

4

Bhujangasana

4

Shavasana

3

Nadi Shodhana Pranayama with Uddiyana and Jalandhara Bandha

15

Japa

20

Nada Yoga

20

Chidakasha Dharana

16

120

 

Practice

Rounds

Minutes

Program 2: duration 1 1/2 hours
Surya Namaskara

10

Shavasana

3

Shalabhasana

4

Shashankasana

4

Paschimottanasana

4

Ardha Matsyendrasana

4

Garudasana

1 each leg

4

Sarvangasana

4

Bhujangasana

4

Nadi Shodhana Pranayama with Uddiyana and Jalandhara Bandha

15

Japa

10

Nada Yoga

15

Chidakasha Dharana

9

90

 

Practice

Rounds

Minutes

Program 3: duration 1 hour
Surya Namaskara

7

Shavasana

3

Shashankasana

4

Paschimottanasana

3

Ardha Matsyendrasana

3

Garudasana

3

Sarvangasana

4

Bhujangasana

3

Nadi Shodhana Pranayama with Uddiyana and Jalandhara Bandha

10

Nada Yoga

15

Chidakasha Dharana

5

60

 

Practice

Rounds

Minutes

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

5

Shavasana

3

Paschimottanasana

3

Ardha Matsyendrasana

3

Sarvangasana

3

Bhujangasana

3

Nadi Shodhana Pranayama with Uddiyana and Jalandhara Bandha

10

30

 

 

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