Description

A course on “A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya”Language: EnglishThis course instructed by “Manoj The Yogi” is based on “A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya”. Its in two parts (1) Beginners (6 week), (2) Advanced (8 months). All are advised to first practice the Beginners’ Course and then the Advanced.It’s a nice course!In this class for week 1 we covered:A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya: Lessons 1 and 2Daily Practice Program (30 min)——————————-Asanas (20 min) Goolf Ghoornan (ankle crank) Ardha Titali Asana (half butterfly) Shroni Chakra (hip rotation) Utthanasana (squat and rise pose) Kawa Chalasana (crow walking) Chakki Chaianasana (churning the mill) Gatyatmak Meru Vakrasana (dynamic spinal twist) Greeva Sanchaiana (neck movements) Saithaly Asana (animal relaxation pose) Marjari Asana (cat stretch pose)Pranayama (5 min) Sit in Sukhasana (easy pose) Yogic Breathing Samaveta PranayamaMeditation (5 min) Naukasana (boat pose) Shavasana (corpse pose)In this class for week 2 we covered:A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya: Lessons 3 and 4Daily Practice Program (35 min)——————————-Asanas (20 min) (add/remove asanas as you like, but keep total to 20 min) Ardha Titali Asana (half butterfly) Shroni Chakra (hip rotation) Kawa Chalasana (crow walking) Chakki Chaianasana (churning the mill) Gatyatmak Meru Vakrasana (dynamic spinal twist) Greeva Sanchalanasana (neck movements) Saithaly Asana (animal relaxation pose) Marjari Asana (cat stretch pose) Simha Kriya (lion’s yawn) Shashankasana (moon pose)* Sarpasana (snake pose) Bhujangasana (cobra pose)* Shashank Bhujangasana (striking cobra pose) Supta Pawanmuktasana (leg lock pose) Meru Vakrasana (easy spinal twist)*(* – required)Pranayama (5 min) Sit in Sukhasana (easy pose) Nadi Shodhana (stage 1) Nadi Shodhana (stage 2)Meditation (10 min) Sit in Sukhasana (easy pose) Heartbeat Awareness Breath AwarenessIn this class for week 3 we covered:A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya: Lessons 5 and 6Daily Practice Program (35 min)——————————-Asanas (20 min) (add/remove asanas as you like, but keep total to 20 min) Surya Namaskara* Shavasana Ardha Titali Asana (half butterfly) Shroni Chakra (hip rotation) Kawa Chalasana (crow walking) Poorna Titali Asana (full butterfly) Kashtha Takshanasana (chopping wood) Vayu Nishkasana (wind releasing pose) Chakki Chaianasana (churning the mill) Gatyatmak Meru Vakrasana (dynamic spinal twist) Greeva Sanchalanasana (neck movements) Vyaghrasana (tiger pose) Ushtrasana (camel pose) Shashankasana (moon pose) Sarpasana (snake pose) Utthanpadasana (raised legs pose) Supta Pawanmuktasana (leg lock pose) Meru Vakrasana (easy spinal twist)* Agnisar Kriya* (* – required)Pranayama (5 min) Sit in Sukhasana (easy pose) Nadi Shodhana (stage 2) Nadi Shodhana (stage 2 – advanced)   – 1:2:1:2 (inhale:exhale:inhale:exhale)Meditation (10 min) Sit in Sukhasana (easy pose) Anuloma Viloma and Prana Shuddhi – add Ujjayi Pranayama and Khechari MudraIn this class for week 4 we covered:A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya: Lessons 7 and 8Daily Practice Program (35 min)——————————-Asanas (20 min) (add/remove asanas as you like, but keep total to 20 min) Surya Namaskara* Shavasana Ardha Titali Asana (half butterfly) Shroni Chakra (hip rotation) Kawa Chalasana (crow walking) Poorna Titali Asana (full butterfly) Kashtha Takshanasana (chopping wood) Vayu Nishkasana (wind releasing pose) Chakki Chaianasana (churning the mill) Gatyatmak Meru Vakrasana (dynamic spinal twist) Greeva Sanchalanasana (neck movements) Vyaghrasana (tiger pose) Ushtrasana (camel pose) Shashankasana (moon pose) Sarpasana (snake pose) Utthanpadasana (raised legs pose) Supta Pawanmuktasana (leg lock pose) Padmasana (lotus pose) Meru Vakrasana (easy spinal twist)* Agnisar Kriya* (* – required)Pranayama (5 min) Sit in Siddhasana/Siddha Yoni Asana (accomplished pose) Nadi Shodhana   – 1:2:1:2 (inhale:exhale:inhale:exhale)   – 1:2:2:1:2:2 (inhale:hold:exhale:inhale:hold:exhale)Meditation (10 min) Sit in Siddhasana/Siddha Yoni Asana (accomplished pose) Kaya Sthairyam Agochari MudraIn this class for week 5 we covered:A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya: Lessons 9 and 10Daily Practice Program (40 min)——————————-Asanas (20 min) (add/remove asanas as you like, but keep total to 20 min) Surya Namaskara* Shavasana Ardha Titali Asana (half butterfly) Shroni Chakra (hip rotation) Kawa Chalasana (crow walking) Poorna Titali Asana (full butterfly) Kashtha Takshanasana (chopping wood) Vayu Nishkasana (wind releasing pose) Chakki Chaianasana (churning the mill) Gatyatmak Meru Vakrasana (dynamic spinal twist) Greeva Sanchalanasana (neck movements) Vyaghrasana (tiger pose) Ushtrasana (camel pose) Shashankasana (moon pose) Sarpasana (snake pose) Shalabhasana (locust pose) Utthanpadasana (raised legs pose) Supta Pawanmuktasana (leg lock pose) Padmasana (lotus pose) Ardha Matsyendrasana (half spinal twist)* Agnisar Kriya* (* – required)Pranayama (10 min) (practice at the level you have reached) Nadi Shodhana   – 1:2:1:2 (inhale:exhale:inhale:exhale)   – 1:2:2:1:2:2 (inhale:hold:exhale:inhale:hold:exhale)   – 1:4:2:1:4:2 (inhale:hold:exhale:inhale:hold:exhale)   – 1:6:4:1:6:4 (inhale:hold:exhale:inhale:hold:exhale)Meditation (10 min) Trataka (outer then inner)In this class for week 6 we covered:A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya: Lessons 11 and 12Daily Practice Program (40 min)——————————-Asanas (20 min) (add/remove asanas as you like, but keep total to 20 min) Surya Namaskara* Shavasana Ardha Titali Asana (half butterfly) Shroni Chakra (hip rotation) Kawa Chalasana (crow walking) Poorna Titali Asana (full butterfly) Trikonasana (triangle pose) Dwikonasana (double angle pose) Dolasana (pendulum pose) Vyaghrasana (tiger pose) Ushtrasana (camel pose) Shashankasana (moon pose) Sarpasana (snake pose) Shalabhasana (locust pose) Utthanpadasana (raised legs pose) Supta Pawanmuktasana (leg lock pose) Padmasana (lotus pose) Ardha Matsyendrasana (half spinal twist)* Agnisar Kriya* (* – required)Pranayama (10 min) (practice at the level you have reached) Nadi Shodhana   – 1:2:2:1:2:2 (inhale:hold:exhale:inhale:hold:exhale)   – 1:4:2:1:4:2 (inhale:hold:exhale:inhale:hold:exhale)   – 1:6:4:1:6:4 (inhale:hold:exhale:inhale:hold:exhale)   – 1:8:6:1:8:6 (inhale:hold:exhale:inhale:hold:exhale)   – 1:8:6:1:1:8:6:1 (inhale:hold:exhale:hold:inhale:hold:exhale:hold)Meditation (10 min) Shambhavi Mudra with Aum ChantingIf you have not completed the 6 week beginner course, please complete that first.In this class for month 1 we covered:A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya: Lessons 13 and 14Kundalini Tantra: Chakra Sadhana Course – Ajna Chakra Month 1Daily Practice Program (1 hour)——————————-Asanas (20 min) (add/remove asanas as you like, but keep total to 20 min) Surya Namaskara* Shavasana Ardha Titali Asana (half butterfly) Shroni Chakra (hip rotation) Ardha Padma Paschimottanasana (half lotus back stretch pose – see Lesson 19) Paschimottanasana (back stretch pose) Kawa Chalasana (crow walking) Poorna Titali Asana (full butterfly) Pada Prasar Pschimottanasana (legs spread back stretch pose) Vyaghrasana (tiger pose) Ushtrasana (camel pose) Shashankasana (moon pose) Sarpasana (snake pose) Shalabhasana (locust pose) Utthanpadasana (raised legs pose) Supta Pawanmuktasana (leg lock pose) Yoga Mudrasana (psychic union pose) Baddha Padmasana (locked lotus pose) Ardha Matsyendrasana (half spinal twist)* Agnisar Kriya* (* – required)Pranayama (10 min) (practice at the level you have reached) Nadi Shodhana   – 1:2:2:1:2:2 (inhale:hold:exhale:inhale:hold:exhale)   – 1:6:4:1:6:4 (inhale:hold:exhale:inhale:hold:exhale)   – add Jalandhara Bandha (neck lock) during hold   – 1:8:6:1:1:8:6:1 (inhale:hold:exhale:hold:inhale:hold:exhale:hold)   – 1:8:6:2:1:8:6:2 (inhale:hold:exhale:hold:inhale:hold:exhale:hold)Chakra Sadhana (30 min) Anuloma Viloma with Prana Shuddhi (10 min) Trataka (10 min) Shambhavi Mudra with Aum Chanting (10 min)In this class for month 2 we covered:A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya: Lessons 15 and 16Kundalini Tantra: Chakra Sadhana Course – Mooladhara Chakra Month 2Daily Practice Program (1 hour)——————————-Asanas (20 min) (add/remove asanas as you like, but keep total to 20 min) Surya Namaskara* Shavasana Ardha Titali Asana (half butterfly) Shroni Chakra (hip rotation) Ardha Padma Paschimottanasana (half lotus back stretch pose) Paschimottanasana (back stretch pose) Kawa Chalasana (crow walking) Poorna Titali Asana (full butterfly) Pada Prasar Pschimottanasana (legs spread back stretch pose) Vyaghrasana (tiger pose) Dhanurasana (bow pose) Ushtrasana (camel pose) Shashankasana (moon pose) Sarpasana (snake pose) Shalabhasana (locust pose) Utthanpadasana (raised legs pose) Supta Pawanmuktasana (leg lock pose) Sarvangasana (shoulderstand pose) Yoga Mudrasana (psychic union pose) Baddha Padmasana (locked lotus pose) Ardha Matsyendrasana (half spinal twist)* Agnisar Kriya* (* – required)Pranayama (10 min) (practice at the level you have reached) Nadi Shodhana   – 1:2:2:1:2:2 (inhale:hold:exhale:inhale:hold:exhale)   – 1:6:4:1:6:4 (inhale:hold:exhale:inhale:hold:exhale)   – add Jalandhara Bandha (neck lock) during hold   – 1:8:6:1:1:8:6:1 (inhale:hold:exhale:hold:inhale:hold:exhale:hold)   – 1:8:6:2:1:8:6:2 (inhale:hold:exhale:hold:inhale:hold:exhale:hold)Chakra Sadhana (30 min) Locating Mooladhara by Touch (2 min) Locating Mooladhara by Breath (6 min) Moola Bandha – Contraction + Breath Retention (5 min) Moola Bandha – Rhythmic Contraction (5 min) Moola Bandha – Mental Contraction (6 min) Nasikagra Drishti or Agochari Mudra (6 min)In this class for month 3 we covered:A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya: Lessons 17 and 18Kundalini Tantra: Chakra Sadhana Course – Swadhisthana Chakra Month 3Daily Practice Program (1 hour)——————————-Asanas (20 min) (add/remove asanas as you like, but keep total to 20 min) Surya Namaskara* Shavasana Ardha Titali Asana (half butterfly) Shroni Chakra (hip rotation) Ardha Padma Paschimottanasana (half lotus back stretch pose) Paschimottanasana (back stretch pose) Kawa Chalasana (crow walking) Poorna Titali Asana (full butterfly) Pada Prasar Pschimottanasana (legs spread back stretch pose) Vyaghrasana (tiger pose) Dhanurasana (bow pose) Ushtrasana (camel pose) Shashankasana (moon pose) Sarpasana (snake pose) Shalabhasana (locust pose) Utthanpadasana (raised legs pose) Supta Pawanmuktasana (leg lock pose) Sarvangasana (shoulderstand pose) Kandharasana (shoulder bridge pose) Matsyasana (fish pose – see Lesson 20) Garudasana (eagle pose) Yoga Mudrasana (psychic union pose) Baddha Padmasana (locked lotus pose) Ardha Matsyendrasana (half spinal twist)* Agnisar Kriya* (* – required)Pranayama (10 min) (practice at the level you have reached) Nadi Shodhana   – 1:2:2:1:2:2 (inhale:hold:exhale:inhale:hold:exhale)   – 1:6:4:1:6:4 (inhale:hold:exhale:inhale:hold:exhale)   – add Jalandhara Bandha (neck lock) during hold   – 1:8:6:1:1:8:6:1 (inhale:hold:exhale:hold:inhale:hold:exhale:hold)   – add Moola Bandha (perineum/cervix lock) during hold   – 1:8:6:2:1:8:6:2 (inhale:hold:exhale:hold:inhale:hold:exhale:hold)Chakra Sadhana (30 min) Locating Swadhisthana Kshetram by Touch (5 min) Vajroli/Sahajoli Mudra (5 min) Locating Swadhisthana Kshetram by Breath (5 min) Locating Swadhisthana Chakra by Touch (5 min) Ashwini Mudra (5 min) Locating Swadhisthana Chakra by Breath (5 min)In this class for month 4 we covered:A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya: Lessons 19 and 20Kundalini Tantra: Chakra Sadhana Course – Manipura Chakra Month 4Daily Practice Program (1 hour)——————————-Asanas (20 min) (add/remove asanas as you like, but keep total to 20 min) Surya Namaskara* Shavasana Ardha Titali Asana (half butterfly) Shroni Chakra (hip rotation) Janu Sirshasana (head to knee pose) Ardha Padma Paschimottanasana (half lotus back stretch pose) Paschimottanasana (back stretch pose) Kawa Chalasana (crow walking) Poorna Titali Asana (full butterfly) Pada Prasar Pschimottanasana (legs spread back stretch pose) Vyaghrasana (tiger pose) Dhanurasana (bow pose) Ushtrasana (camel pose) Shashankasana (moon pose) Sarpasana (snake pose) Shalabhasana (locust pose) Utthanpadasana (raised legs pose) Supta Pawanmuktasana (leg lock pose) Sarvangasana (shoulderstand pose) Kandharasana (shoulder bridge pose) Matsyasana (fish pose) Garudasana (eagle pose) Yoga Mudrasana (psychic union pose) Baddha Padmasana (locked lotus pose) Ardha Matsyendrasana (half spinal twist)* Agnisar Kriya* (* – required)Pranayama (10 min) (practice at the level you have reached) Nadi Shodhana   – 1:2:2:1:2:2 (inhale:hold:exhale:inhale:hold:exhale)   – 1:6:4:1:6:4 (inhale:hold:exhale:inhale:hold:exhale)   – add Jalandhara Bandha (neck lock) during hold   – 1:8:6:1:1:8:6:1 (inhale:hold:exhale:hold:inhale:hold:exhale:hold)   – add Moola Bandha (perineum/cervix lock) during hold   – 1:8:6:2:1:8:6:2 (inhale:hold:exhale:hold:inhale:hold:exhale:hold)Chakra Sadhana (30 min) Agnisar Kriya (5 min) Nauli (5 min) Locating Manipura Chakra by Touch (5 min) Locating Manipura Kshetram by Breath (5 min) Uddiyana Bandha (5 min) Union of Prana and Apana (5 min)In this class for month 5 we covered:A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya: Lessons 21 and 22Kundalini Tantra: Chakra Sadhana Course – Anahata Chakra Month 5Daily Practice Program (1 hour)——————————-Asanas (20 min) (add/remove asanas as you like, but keep total to 20 min) Surya Namaskara* Shavasana Ardha Titali Asana (half butterfly) Shroni Chakra (hip rotation) Janu Sirshasana (head to knee pose) Ardha Padma Paschimottanasana (half lotus back stretch pose) Paschimottanasana (back stretch pose) Kawa Chalasana (crow walking) Poorna Titali Asana (full butterfly) Pada Prasar Pschimottanasana (legs spread back stretch pose) Vyaghrasana (tiger pose) Dhanurasana (bow pose) Ushtrasana (camel pose) Shashankasana (moon pose) Sarpasana (snake pose) Shalabhasana (locust pose) Utthanpadasana (raised legs pose) Supta Pawanmuktasana (leg lock pose) Sarvangasana (shoulderstand pose) Kandharasana (shoulder bridge pose) Matsyasana (fish pose) Garudasana (eagle pose) Yoga Mudrasana (psychic union pose) Baddha Padmasana (locked lotus pose) Ardha Matsyendrasana (half spinal twist)* Sirshasana (headstand pose) Tadasana (palm tree pose – see Lesson 11) Agnisar Kriya* Nauli* (* – required)Pranayama (10 min) (practice at the level you have reached) Nadi Shodhana   – 1:2:2:1:2:2 (inhale:hold:exhale:inhale:hold:exhale)   – 1:6:4:1:6:4 (inhale:hold:exhale:inhale:hold:exhale)   – add Jalandhara Bandha (neck lock) during hold   – 1:8:6:1:1:8:6:1 (inhale:hold:exhale:hold:inhale:hold:exhale:hold)   – add Moola Bandha (perineum/cervix lock) during hold   – 1:8:6:2:1:8:6:2 (inhale:hold:exhale:hold:inhale:hold:exhale:hold)   – add Uddiyana Bandha (abdominal lock) during hold after exhaleChakra Sadhana (30 min) Locating Anahata Chakra by Touch (3 min) Locating Anahata Kshetram by Touch (2 min) Anahata Purification by Breath (5 min) Bhramari Pranayama (5 min) Ajapa Japa (10 min) Heart Space Meditation (5 min)In this class for month 6 we covered:A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya: Lessons 23 and 24Kundalini Tantra: Chakra Sadhana Course – Vishuddhi Chakra Month 6Daily Practice Program (1 hour)——————————-Asanas (20 min) (add/remove asanas as you like, but keep total to 20 min) Surya Namaskara* Shavasana Ardha Titali Asana (half butterfly) Shroni Chakra (hip rotation) Janu Sirshasana (head to knee pose) Ardha Padma Paschimottanasana (half lotus back stretch pose) Paschimottanasana (back stretch pose) Kawa Chalasana (crow walking) Poorna Titali Asana (full butterfly) Pada Prasar Pschimottanasana (legs spread back stretch pose) Vyaghrasana (tiger pose) Dhanurasana (bow pose) Ushtrasana (camel pose) Shashankasana (moon pose) Sarpasana (snake pose) Shalabhasana (locust pose) Utthanpadasana (raised legs pose) Supta Pawanmuktasana (leg lock pose) Halasana (plough pose) Sarvangasana (shoulderstand pose) Kandharasana (shoulder bridge pose) Matsyasana (fish pose) Garudasana (eagle pose) Yoga Mudrasana (psychic union pose) Baddha Padmasana (locked lotus pose) Ardha Matsyendrasana (half spinal twist)* Sirshasana (headstand pose) Tadasana (palm tree pose) Agnisar Kriya* Nauli* (* – required)Pranayama (10 min) (practice at the level you have reached) Nadi Shodhana   – 1:2:2:1:2:2 (inhale:hold:exhale:inhale:hold:exhale)   – 1:6:4:1:6:4 (inhale:hold:exhale:inhale:hold:exhale)   – add Jalandhara Bandha (neck lock) during hold   – 1:8:6:1:1:8:6:1 (inhale:hold:exhale:hold:inhale:hold:exhale:hold)   – add Moola Bandha (perineum/cervix lock) during hold   – 1:8:6:2:1:8:6:2 (inhale:hold:exhale:hold:inhale:hold:exhale:hold)   – add Uddiyana Bandha (abdominal lock) during hold after exhaleChakra Sadhana (30 min) Jalandhara Bandha (5 min) Locating Vishuddhi Kshetram/Chakra by Touch (1 min) Khechari Mudra (2 min) Ujjayi Pranayama + Khechari (2 min) Vishuddhi Purification by Breath + Ujjayi + Khechari (10 min) Vipareeta Karani Asana (10 min)In this class for month 7 we covered:A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya: Lesson 26Kundalini Tantra: Chakra Sadhana Course – Bindu Visarga Month 7Daily Practice Program (1 hour)——————————-Asanas (20 min) (add/remove asanas as you like, but keep total to 20 min) Surya Namaskara* Shavasana Ardha Titali Asana (half butterfly) Shroni Chakra (hip rotation) Janu Sirshasana (head to knee pose) Ardha Padma Paschimottanasana (half lotus back stretch pose) Paschimottanasana (back stretch pose) Kawa Chalasana (crow walking) Poorna Titali Asana (full butterfly) Pada Prasar Pschimottanasana (legs spread back stretch pose) Vyaghrasana (tiger pose) Dhanurasana (bow pose) Setu Asana (bridge pose) Chakrasana (wheel pose) Ushtrasana (camel pose) Shashankasana (moon pose) Sarpasana (snake pose) Shalabhasana (locust pose) Utthanpadasana (raised legs pose) Supta Pawanmuktasana (leg lock pose) Halasana (plough pose) Sarvangasana (shoulderstand pose) Kandharasana (shoulder bridge pose) Matsyasana (fish pose) Garudasana (eagle pose) Yoga Mudrasana (psychic union pose) Baddha Padmasana (locked lotus pose) Ardha Matsyendrasana (half spinal twist)* Sirshasana (headstand pose) Tadasana (palm tree pose) Agnisar Kriya* Nauli* (* – required)Pranayama (10 min) (practice at the level you have reached) Nadi Shodhana   – 1:2:2:1:2:2 (inhale:hold:exhale:inhale:hold:exhale)   – 1:6:4:1:6:4 (inhale:hold:exhale:inhale:hold:exhale)   – add Jalandhara Bandha (neck lock) during hold   – 1:8:6:1:1:8:6:1 (inhale:hold:exhale:hold:inhale:hold:exhale:hold)   – add Moola Bandha (perineum/cervix lock) during hold   – 1:8:6:2:1:8:6:2 (inhale:hold:exhale:hold:inhale:hold:exhale:hold)   – add Uddiyana Bandha (abdominal lock) during hold after exhaleChakra Sadhana (30 min) Moorchha Pranayama (5 min) Vajroli/Sahajoli Mudra with Bindu (5 min) Bhramari Pranayama (5 min) Perception of Inner Sound (10 min) Shanmukhi Mudra (5 min)In this class for month 8 we covered:A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya: Lessons 34 and 36Kundalini Tantra: Chakra Sadhana Course – Integrated Chakra Awareness Month 8Daily Practice Program (75 min)——————————-Asanas (10 min) Surya Namaskara Shavasana Ardha Padma Paschimottanasana (half lotus back stretch pose) Poorna Titali Asana (full butterfly) Halasana (plough pose) Sarvangasana (shoulderstand pose) Kandharasana (shoulder bridge pose) Matsyasana (fish pose) Ardha Matsyendrasana (half spinal twist) NauliPranayama (5 min) (practice at the level you have reached) Nadi Shodhana   – 1:2:2:1:2:2 (inhale:hold:exhale:inhale:hold:exhale)   – 1:6:4:1:6:4 (inhale:hold:exhale:inhale:hold:exhale)   – add Jalandhara Bandha (neck lock) during hold   – 1:8:6:1:1:8:6:1 (inhale:hold:exhale:hold:inhale:hold:exhale:hold)   – add Moola Bandha (perineum/cervix lock) during hold   – 1:8:6:2:1:8:6:2 (inhale:hold:exhale:hold:inhale:hold:exhale:hold)   – add Uddiyana Bandha (abdominal lock) during hold after exhaleChakra Sadhana (60 min) Chakra Meditation (30 min) – ajna awareness (4 min) – mooladhara awareness (4 min) – swadhisthana awareness (4 min) – manipura awareness (4 min) – anahata awareness (4 min) – vishuddhi awareness (4 min) – chakra awareness in sushumna (5 min) – OM chanting (1 min) Chaturtha Pranayama (15 min) – breath awareness (3 min) – OM breathing (3 min) – bhrumadhya awareness (3 min) – chakra piercing (3 min) – bhrumadya japa (3 min) Unmani Mudra (5 min) Bija Mantra Sanchalana (10 min)Once Per Week/Month (1 hour)—————————-Asanas (50 min) Surya Namaskara Shavasana Ardha Titali Asana (half butterfly) Shroni Chakra (hip rotation) Janu Sirshasana (head to knee pose) Ardha Padma Paschimottanasana (half lotus back stretch pose) Paschimottanasana (back stretch pose) Kawa Chalasana (crow walking) Poorna Titali Asana (full butterfly) Pada Prasar Pschimottanasana (legs spread back stretch pose) Vyaghrasana (tiger pose) Dhanurasana (bow pose) Setu Asana (bridge pose) Chakrasana (wheel pose) Ushtrasana (camel pose) Shashankasana (moon pose) Sarpasana (snake pose) Shalabhasana (locust pose) Utthanpadasana (raised legs pose) Supta Pawanmuktasana (leg lock pose) Halasana (plough pose) Sarvangasana (shoulderstand pose) Kandharasana (shoulder bridge pose) Matsyasana (fish pose) Garudasana (eagle pose) Eka Pada Pranamasana (one-legged prayer pose) Santolanasana (balancing pose) Yoga Mudrasana (psychic union pose) Baddha Padmasana (locked lotus pose) Ardha Matsyendrasana (half spinal twist) Sirshasana (headstand pose) Tadasana (palm tree pose) Agnisar Kriya NauliPranayama (10 min) (practice at the level you have reached) Nadi Shodhana   – 1:2:2:1:2:2 (inhale:hold:exhale:inhale:hold:exhale)   – 1:6:4:1:6:4 (inhale:hold:exhale:inhale:hold:exhale)   – add Jalandhara Bandha (neck lock) during hold   – 1:8:6:1:1:8:6:1 (inhale:hold:exhale:hold:inhale:hold:exhale:hold)   – add Moola Bandha (perineum/cervix lock) during hold   – 1:8:6:2:1:8:6:2 (inhale:hold:exhale:hold:inhale:hold:exhale:hold)   – add Uddiyana Bandha (abdominal lock) during hold after exhale