hello DawnCalling 
DM and SB are the most important part of your daily routineā¦dont skip them
whenever you have extra time you can do the following shorter version of asanas
sun salutations 5 minutes
1-Shirshasana 3 m
2.Sarvangasana 1 m
3.Halasana 2 m
4. Matsyasana 1m
5.Paschimottasana 2m
6. Bhujanagasana 1m
7.Salabasana 1/2m
8. Dhanurasana 1/2 m
9.Spinal twist 1m
savasana (final relaxation is done only at the end for around 3mn
total: 20min
usually asanas are tools for calmingā¦but off course you have to try for yourself and see what works for you
hope that helped a bit
Thanks both of you
HathaTeacher, my impression is that kriyas are more powerful and advanced, while asanas are more basic, from a beginner point of view. Currently I am going through overload for a while (from DM/SBP). So I think I should not try kriya now. Please let me know if this is right.
Maheswari, you bet it helped . When I put together what I got from you and Shanti - I think this is what I needed. I guess you would be interested to see what I posted here just now.
http://www.aypsite.org/forum/topic.asp?TOPIC_ID=10357
Lots of love
ok will check it
My 6-step list above is just a less steep route into the Nauli kriya you mentioned in the first post here. Not a universal kriya checklist.
You can return to it when you want to retry Nauli.
Bandha & Mudra in Tantra and in Asana are only slight effortless activations, similar to the way you repeat a mantra.
However, to make them pop up quickly and reliably in Tantra or Asana (and with a minimum of physical effort), itās good to train them full-size, actually pulling in the Mouladhara, Uddiyana, and Jalandhara - quite a long way in, compared to their ārelaxā locations.
My former post on grounding asanas: www.aypsite.org/forum/topic.asp?TOPIC_ID=5464#49851 but be careful with the Prasarita there; NO pushing, no hurry, keep a curve of the lumbar spine to protect it (how the rest of the body looks is not as important), start practicing it with knees slightly bent and with some props/cushions under the top of the head.
(Unsurprisingly, the ground contact of palms, soles, and head at the same time feels grounding. )
Thanks for sharing this , the grounding techniques will be very helpful.
Prasarita I will definitely try. It really looks grounding . The info on automatic yoga are also helpful.
And I hope I will be stable enough to expand my practice to kriyas.
Lots of Love
I discovered an easier position to learn nauliā¦ madhyama nauliā¦ lying on your back with the feet on a support about 20 cm high.
1.Empty the lungs
2. ātryā to perform uddiyana
3. while raising your buttocks and your head from the ground
4. madhyama nauli comes naturally because the muscles of the abdomen will contract
I made a videoā¦
http://www.youtube.com/watch?v=raelnQD6LoQ
[quote]Originally posted by maheswari
hello DawnCalling
DM and SB are the most important part of your daily routineā¦dont skip them
whenever you have extra time you can do the following shorter version of asanas
sun salutations 5 minutes
1-Shirshasana 3 m
2.Sarvangasana 1 m
3.Halasana 2 m
4. Matsyasana 1m
5.Paschimottasana 2m
6. Bhujanagasana 1m
7.Salabasana 1/2m
8. Dhanurasana 1/2 m
9.Spinal twist 1m
savasana (final relaxation is done only at the end for around 3mn
total: 20min
usually asanas are tools for calmingā¦but off course you have to try for yourself and see what works for you
hope that helped a bit
><<>>>>>>>>>>>>>>
that`s the only reply I saw metioning savasana a little bit.
This way hatha yoga is no system leading over pranayama to raja and kundalini yoga. Hans-Ulrich Rieker Yoga of Light: The Classic Esoteric Handbook of Kundalini Yoga leads through the hatha yoga pradipika
in this sense and uses this pose in the learning phase after each pose for healing false execution.Many books on this text leave this intention aiming to kundalini and its lines in the text. The translation validitates this by the translator and its guru.
In last respect I do not like his sharp kundalini approach but owe very much to savangasana he puts into the right importance. I exercised without knowing to his beginnerĀ“s book.
Axel