Hari Aum,

In this class for month 2 we covered:

A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya: Lessons 15 and 16
Kundalini Tantra: Chakra Sadhana Course - Mooladhara Chakra Month 2

Daily 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 addition to the daily practice you may want to try Amaroli (urine therapy).

Please email me if you have any questions. Thanks.

Aum Tat Sat

Manoj

manoj.the.yogi@gmail.com
http://goldenagejourney.blogspot.com