pranayam 495
TRANSCRIPT
7/23/2019 Pranayam 495
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Sarvangasana with Ashwini Mudra — 4
Bhujangasana — 4
Na di Sh od ha na Pran ay am a an d
Jalandhara Bandha with
Antar and Bahir Kumbhaka — 15
Aum chanting — 4
Japa — 25
Chidakasha Dharana with
object visualization — 5
90
Program 3: duration 1 hour
Surya Namaskara — 7
Shavasana — 3
Shashankasana — 4
Paschimottanasana — 3
Ardha Matsyendrasana —3
Yoga Mudrasana — 3
Sarvangasana with Ashwini Mudra — 4
Bhujangasana — 3
Na di Sh odh an a Pr an ay ama an d
Jalandhara Bandha with
Antar and Bahir Kumbhaka — 10
Japa — 15
Chidakasha Dharana with
object visualization — 5
60
Program 4: duration 1/2 hour for general health
Surya Namas kara — 5
Shavasana — 3
Paschimottanasana — 3
Ardh a Matsyen drasana — 3
Sarvangasana — 3
Bhujan gasana — 3
Na di Sh od ha na Pr an ay ama and
Jalandhara Bandha with
Antar and Bahi rKum bhak a — 10
30
Try to find more time in order to do the very
important meditational techniques.
495