Hari Aum,

If you have not completed the 6 week beginner course, please download and complete that first.

In this class for month 1 we covered:

A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya: Lessons 13 and 14
Kundalini Tantra: Chakra Sadhana Course - Ajna Chakra Month 1

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 - see Lesson 19)
  Paschimottanasana (back stretch pose)
  Kawa Chalasana (crow walking)
  Poorna Titali Asana (full butterfly)
  Pada Prasar Pschimottanasana (legs spread back stretch pose)
  Vyaghrasana (tiger pose)
  Ushtrasana (camel pose)
  Shashankasana (moon pose)
  Sarpasana (snake pose)
  Shalabhasana (locust pose)
  Utthanpadasana (raised legs pose)
  Supta Pawanmuktasana (leg lock 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)
  Anuloma Viloma with Prana Shuddhi (10 min)
  Trataka (10 min)
  Shambhavi Mudra with Aum Chanting (10 min)

In addition to the daily practice you may want to try Moola Shodhana (anus/rectum purification) or
the Ayurvedic technique of Abhyanga (oil massage).
http://healing.about.com/od/massagestyles/a/abhyangamassage.htm

Please email me if you have any questions. Thanks.

Aum Tat Sat

Manoj

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