Hari Aum,

In this class for month 3 we covered:

A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya: Lessons 17 and 18
Kundalini Tantra: Chakra Sadhana Course - Swadhisthana Chakra Month 3

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)
  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)

Please email me if you have any questions. Thanks.

Aum Tat Sat

Manoj

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