Benefits of Yoga

Now that your Basic Yoga training is getting over, kindly note specific Yogic Kriyas to be performed regularly after completion of this basic Yoga training as Daily Yoga Practices


In Vajrasan

1)      Prayer, Gayatri, Omkar, Pranakarshana kriya, Brahmamudra, Namanamudra, 1 to 3 times

In Padmasana

2)      Kapalabhati – 54 / 54 strokes with each nostril only once. 108 strokes with both nostrils -2 to 3 sets

3)      Ujjai – All three types 5 – 5 times

4)      Omkar – Pranava 3 times, One minute Dhyana followed by Pranava 2 times

5)      Shitakari, Sheetali – As per instructions 5 to 10 times

6)      Vayusar – 8 to 10 times

7)      Agnisar, Uddiyan – 3 sets each

8)      Shavasan – 5 Minutes

9)      Tratak – Either in the morning or during quiet hours of the day


Yogasans to be practiced regularly and according to necessity

Surynamaskaras – 1st type minimum 12 namaskars to be practiced daily


Asanas on back

Cycling, Pavanmuktasan (rolling), Paschimotthanasan – Halasana rolling, Sarvangasana, Matsyasana, Kandharasana, Chakrasana.


Asanas on Stomach

Shalabhasana, Bhujangasana two types, Naukasana three types, Dhanurasana and Kaichy


Asanas in sitting position

Paschimothanasna, Ardhamatsyendrasana, Gomukhasana, Ushtrasana


Occational practice of 4 asanas of Shankhaprakshalana, Once a month Jaladhouti for three consecutive days or as per necessity.


To remember and practice the principles of Yama and Niyama in daily routine of our life

Those Sadhaks with specific ailments should practice regularly special kriyas given to them and to seek guidance as and when required.


Above all to repeat the course again any number of times.
We also had feedback session where we heard many Sadhak’s telling how this three months Yoga training has made an un imaginable change and improvement to their health and mental peace.


Next Sunday we will have new batch admissions at 7.00 a.m. sharp. All of you are requested to bring minimum two new candidates each.


Certificate distribution program will commence after new recruitment for 23rd batch, and will start at 8.00 a.m. The program may conclude around 10.30 a.m. and you are requested to inform your dependents that you may get slightly late this Sunday. Sevaks of Ambika Yoga kuteer have arranged special Nashta after the program for all Sadhaks who have completed the 14 week course.


For your convenience we are also now available on Facebook.

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We will keep updating useful information, about Shuddhi Kriyas, about Aasans, so as to help you practice at home, what you learnt in our Sunday Class.

Best wishes to all Sadhaks and a request to bring as many people as possible to our next batch starting next Sunday

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