Daily Practice Program

The Iollowing recommended programs are

intended as a progression Irom Lesson 1. The
student should use his discretion in omitting
the least necessary practices and addi ng the
most necessary practices to suit the time he
has available. For example, iI your legs are still
very stiII you should continue to practise the
leg loosening exercises previously described
1
,
as well as doing as many as possible oI the
practices outlined in this second lesson.
We have not included the practices oI danta
dhauti, neti and eye exercises in the programs
because these can become part oI your daily
wash and bath routines. However, we recom-
mend that they can be practised in the program
chart given on page 68.
K2#*R The best time to practise is in the
morni ng. However, any other time is also
suitable providing it is not aIter a meal. try to
practise the techniques that you think you
most need in any other time that you have
available.
Sukhasana and vajrasana have not been
included in the practice programs. We suggest
you remember to practise t hem in your spare
time. Sitting in vajrasana Ior a Iew minutes
aIter meals is especially beneIicial as it aids the
process oI digestion.
Whenever you Ieel Iatigued or tense during
the day, practise naukasana and/or shavasana
to relax the mind and body. Make the eIIort to
practise your program regularly every day
This is sometimes diIIicult but brings the best
results.
Practice Regularity
Danta Moola Dhauti PreIerably aIter each meal. II not, at least
once daily
Jihva Moola Dhauti Once daily in the morni ng
Kama Dhauti Once a week
Eye exercises As necessary
Jala Neti As necessary, but at least once every week
66
/%#01*
1
Book 1, Lesson 1, Topic 3
Practice Rounds Minutes
Program 1: durat i on 1 hour
GoolI Ghoor nan 10 each way 2
Ardha Titali Asana 50 each leg 3
Shroni Chakra 10 each way 3
Ut t hanasana 10 rounds 3
Kawa Chal asana 3
Chakki Chal anasana 10 each way 3
Gatyatmak Meru Vakrasana 20 times 3
Greeva Sanchal anasana 3
Saithalvasana 5
Marjari-asana 25 5
Naukasana 3 r ounds 4
Shavasana Iull Iorm 10
Breat hi ng !" 10
60
Program 2: durat i on 1/2 hour
Ardha Titali Asana 35 each leg 2
Shroni Chakra 10 each way 3
Kawa Chalasana 2
Gatyatmak Meru Vakrasana 20 times 3
Greeva Sanchalanasana
4
Naukasana 2 r ounds 3
Saithalvasana 3
Marj ari -asana 15 3
Samaveta Pranayama 7
Practise Shavasana when you have time or beIore sleeping 30
Program 3: durat i on 1/4 hour
Ardha Titali Asana 35 each leg 2
Saithalvasana 3
Marjari-asana 10 2
Naukasana 2 r ounds 3
Samaveta Pranayama
(in Sukhasana or Vajrasana) 5
15
67