Here is how you can structure your daily yoga practice. It is designed to bring you to a level from where you can continue the practice at home. Please maintain the sequence of the practices, unless your yoga teacher/guide makes any changes or alterations.
| 1st Day | 2nd Day |
|---|---|
| Morning | Morning |
| 1. Om Chanting 3x | 1. Om Chanting 3x |
| 2. Pawanmuktasana toes, ankles, knees, hips, fingers, wrists, fists, elbows, shoulders, neck, head |
2. Pawanmuktasana toes, ankles, knees, hips, fingers, wrists, fists, elbows, shoulders, neck, head |
| 3. Tadasana | 3. Tadasana, tiryak tadasana |
| 4. Shavasana | 4. Shavasana |
| 5. Nadi Shodhana pranayama | 5. Shakti Bandha boat rowing, churning the mill, vayu nishkasana, udarakarshan asana |
| 6. Brahmari pranayama | 6. Shavasana |
| 7. Ajapa Japa | 7. Nadi Shodhana pranayama |
| 8. Meditation | 8. Brahmari pranayama |
| 9. Om chanting 3x | 9. Ajapa Japa |
| 10. Meditation | |
| 11. Om chanting 3x | |
| During the day | During the day |
| 1. Vajrasana after food | 1. Vajrasana after food |
| 2. Antar mouna | 2. Antar mouna |
| 3. Yoga nidra | 3. Yoga nidra |
| Before sleep | Before sleep |
| 1. Nadi Shodhana pranayama | 1. Nadi Shodhana pranayama |
| 2. Ajapa Japa | 2. Ajapa Japa |
| 3. Yoga nidra | 3. Yoga nidra |
| 3rd Day | 4th Day |
| Morning | Morning |
| 1. Om Chanting 3x | 1. Om Chanting 3x |
| 2. Pawanmuktasana leg lock, bicycle, leg rotation |
2. Pawanmuktasana leg lock, bicycle, leg rotation |
| 3. Shakti bandha boat rowing, churning the mill, vayu nishkasana, udarakarshan asana |
3. Shakti bandha boat rowing, churning the mill, vayu nishkasana, udarakarshan asana |
| 4. Shavasana | 4. Shavasana |
| 5. Tadasana, triyak tadasana, kati chakrasana | 5. Tadasana, triyak tadasana, kati chakrasana |
| 6. Shavasana | 6. Shavasana |
| 7. Nadi Shodhana pranayama | 7. Nadi Shodhana pranayama |
| 8. Brahmari pranayama | 8. Brahmari pranayama |
| 9. Ajapa Japa | 9. Ajapa Japa |
| 10. Meditation | 10. Meditation |
| 11. Om chanting 3x | 11. Om chanting 3x |
| During the day | During the day |
| 1. Vajrasana after food | 1. Vajrasana after food |
| 2. Antar mouna | 2. Antar mouna |
| 3. Yoga nidra | 3. Yoga nidra |
| Before sleep | Before sleep |
| 1. Nadi Shodhana pranayama | 1. Nadi Shodhana pranayama |
| 2. Ajapa Japa | 2. Ajapa Japa |
| 3. Yoga nidra | 3. Yoga nidra |
| 5th Day | 6th Day |
| 1. Om chanting 3x | 1. Om chanting 3x |
| 2. Pawanmuktasana toes, ankles, knees, hips, fingers, wrists, fists, elbows, shoulders, neck, head |
2. Pawanmuktasana leg lock, bicycle, leg rotation |
| 3. Tadasana, triyak tadasana, kati chakrasana | 3. Surya namaskar |
| 4. Paschimottanasana | 4. Shavasana |
| 5. Shavasana | 5. Nadi shodhana pranayama |
| 6. Nadi shodhana pranayama | 6. Ajapa Japa |
| 7. Brahmari pranayama | 7. Meditation |
| 8. Ajapa Japa | 8. Om chanting 3x |
| 9. Meditation | |
| 10. Om chanting 3x | |
| During the day | During the day |
| 1. Vajrasana after food | 1. Vajrasana after food |
| 2. Antar mouna | 2. Antar mouna |
| 3. Yoga nidra | 3. Yoga nidra |
| Before sleep | Before sleep |
| 1. Nadi Shodhana pranayama | 1. Nadi Shodhana pranayama |
| 2. Ajapa Japa | 2. Ajapa Japa |
| 3. Yoga nidra | 3. Yoga nidra |
| 7th Day | 8th Day |
| 1. Om chanting 3x | 1. Om chanting 3x |
| 2. Pawanmuktasana toes, ankles, knees, hips, fingers, wrists, fists, elbows, shoulders, neck, head |
2. Pawanmuktasana leg lock, bicycle, leg rotation |
| 3. Surya namaskar | 3. Surya namaskar |
| 4. Shavasana | 4. Shavasana |
| 5. Nadi shodhana pranayama | 5. Nadi shodhana pranayama |
| 6. Meditation | 6. Meditation |
| 7. Om chanting 3x | 7. Om chanting 3x |
| During the day | During the day |
| 1. Vajrasana after food | 1. Vajrasana after food |
| 2. Antar mouna | 2. Antar mouna |
| 3. Yoga nidra | 3. Yoga nidra |
| Before sleep | Before sleep |
| 1. Nadi Shodhana pranayama | 1. Nadi Shodhana pranayama |
| 2. Ajapa Japa | 2. Yoga nidra |
| 3. Yoga nidra | |
| 9th day onwards | |
| 1. Drop 'No. 2 Pawanmuktasana' series from the morning session. | |
| 2. Whenever you feel like it, you may do some of the practices which you have discarded systematically. By and large, keep the program of day 9, of course in consultation with your yoga teacher. | |
| Office and casual practice | |
|---|---|
| While seated in the chair: | |
| 1. | Feet and ankle movement |
| 2. | Stretch arms up |
| 3. | Twisting the spine |
| 4. | Neck movement |
| 5. | Antar mouna |
| 6. | Yoga nidra (short, modified version) |
| While standing: | |
| 1. | Tadasana |
| 2. | Padahastasana |
| 3. | Hasta uttanasana |
| 4. | Tryaka tadasana |
| While commuting (Do not attempt any of these practices if you are driving): | |
| 1. | Breath awareness |
| 2. | Japa |
| 3. | Antar Mouna |
| At all times: | |
| 1. | Awareness |
| 2. | Witnessing every action |