Inner Engineermg Technologies for Wellbeing
DailyPractice Yoga Namaskar
3 Cycles
PREPARATORY ASANAS Patangasana
(Butterfly)
2 mins
Shishupalasana
(Rock the Baby)
2 mins right leg 2 mins left leg
(CatStretch) Stretch)
3 cycles
Nadi Vibhajan
SHAMBHAVI MAHAMUDRA KRIYA Sukha Kriya AUM Chanting
(Alternatenostril (Alternate nostril breathing) breathing)
Vipareeta Swasa Swasa
(Fluttering of breath)
3-4mins 3-4mins
Bandas
(Locks)
Once on fullness
6-7mins
21times
Once on emptiness
the breath Watching the breath
5-6mins
CONDITIONS FOR PRACTICE
Preparatory Asanas and Shambhavi Mahamudra Kriya: Must be Must be practiced on empty stomach 4 hours after af ter fullmeal full meal •
•
•
2.5 hours
after a snack
1.5hours 1.5hours after a beverage beverage- excluding water (1.5hours after af ter cigarette,8 cigarette, 8 hours after alcohol)
For practice practi ce related inquir in quiries, ies, please attend your local sathsang
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