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Sādhana Schedule Sādhana Schedule Time Activity Comment (related block) 4 – 6 am Meditate Midline (10), turtle breath (4), śamatha (शमथ) (11) 6 – 7 Mantra Guru (गु�), Sūrya (सूय�) (1) 7 – 8 Prana Qi sweep, midline, alternate nostril (3) 8 – 8:15 Qi Surya grand circulation (2) 8:15 – 9 Breakfast Light breakfast; sundry/chores 9 – 11 Meditate, chant Mindfulness, eye exercises, big sky (5); Chant, tone, praṇava (प्रणव) (12) 11 – 1 Hatha, mantra Hatha yoga (6); Hanumān (हनुमान्) (1) 1 – 3 pm Lunch, study/work Lunch; Jyōtiṣa (�ोितष), Neidan yoga 3 – 5 BG, yantra Baguazhang (Bāguà Zhǎng), yantra – Caṇḍī (च�ी) (8) 5 – 7 Lower jiao, mantra Uḍḍīyāna bandha (उ�ीयान ब�), kapāla- bhāti (कपाल भाित) (7); Qi (longevity breathing, normal and reverse abdominal breathing, 5 gates breathing) (9); Mahāmr̥tyuñjaya mantra (महामृ�ु�य म�) (1) 7 – 9 Dinner, study Dinner; study (yoga, qi, star map, AP) 9 – 10 Chores Chores; free time 10 – 11 Meditate, qi Mindfulness (5); Qi (weigong) (2) 11 pm Bed Mantra, dream yoga, rigpa (13) Sādhana Activities Block Activity Comment 1 Mantra Mantra with qi flow along meridians and phowa 2 Qi Weigong (outer), neigong (inner), neidan (midline), fusion (out of body such as grand circulation with nature) 3 Prana Sequence of three practices: qi sweep, midline, alternate nostril 4 Daoist breathing Turtle breath (slow but without pause) 5 Meditation (foundations) Mindfulness (lower jiao, nostril); eye exercises (L/R, up/down, far/near); Big Sky (focus on periphery and all space between self and objects) 6 Haṭha yōga (हठ योग), qi Mostly Aṣṭāṅga yoga (अ�ा� योग) with a sprinkling of other yoga styles; Qi (internal flows during poses, patting meridians) 7 Haṭha practices for Lower Jiao Agni sāra kriyā (अि� सार िक्रया), Uḍḍīyāna bandha (उ�ीयान ब�), Kapāla-bhāti (कपाल भाित), Nauli (नौिल) 8 Baguazhang, yantra Baguazhang (Bāguà Zhǎng) (mostly circle walking with static arm postures and single palm changes; also, other BG practices); yantra – Caṇḍī (च�ी) 9 Daoist practices for Lower Jiao Longevity breathing (cf. Frantzis, Daoist Longevity Breathing; Daoist Breathing for Taiji and Meditation); normal and reverse abdominal breathing (cf. Yang, Embryonic Breathing); 5 gates breathing (and variations), martial grand circulation and taiji ball breathing (cf. Yang, Tai Chi Ball Sādhana Qigong); skin breathing and qi transport (cf. Yang, Qigong for Health and Martial Arts, chapter 3 – Nei Dan Qigong) 10 Meditation (neigong: midline Embryonic breathing; Microcosmic orbit; with qi support) counting chakras/petals; Vajra breathing (midline to/from out-of-body) 11 Meditation (neidan: midline Śamatha (शमथ) with focus on chakra with mind only) 12 Nāda yōga Chant, scales, tone (using keyboard); praṇava (प्रणव), counting chakras (using tanpura) 13 Meditation (sleep time) Mantra (invoke deity while falling asleep), dream yoga (lucid dreaming and yoga practice during REM sleep), rigpa (bare awareness during non-REM sleep) .
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