Light on Yoga: The Bible of Modern Yoga

Appendix I 463

Padottanasana I & II (33 and 34, 35 and 36); Urdhva Prasarita

Padasana (276 to 279); ParipoorJ)a Navasana (78); Ardha Navasana

(79); Salamba Sarvangasana (223); Halasana (244); Ujjayl PraJ)a­

yama (Section 203) for five minutes in Savasana (592).

9th and 1oth week
Utthita Trikot)asana (4 and 5); Utthita Parsvakot)asana (8 and 9);
Vlrabhadrasana I, II and III (14, 15 and 17); Ardha Chandrasana
(19); Parivrtta. Trikonasana. (6 and 7); Parivrtta. Parsvakonasana.
(xo and II); Parsvottanasana (26); Prasarita Padottanasana I & II
(33 and 34, 35 and 36); Parighasana (39); Urdhva Prasarita Padasana
(276 to 279); ParipoorJ)a Navasana (78); Ardha Navasana (79); Salamba
Sarvangasana I (223); Halasana (244); Karnapidasana (246); Ekapada
Sarvangasana (250); Ja�ara Parivartanasana (274 and 275); Ujjayl
Pranayama.. with inhalation retention (Section 203) for five minutes in
Savasana (592).

1 Ith and 12th week

Utthita Trikonasana. (4 and 5); Parivrtta. Trikonasana. (6 and 7); Utthita

Parsvakot)asana (8 and 9) ; Pariv�tta Parsvakot)asana (10 and 1 r);

Vlrabhadrasana I, II & III (14, 15 and 17); Ardha Chandrasana (19);

Parsvottanasana (26); Prasarita Padottanasana I & II (33 and 34, 35

and 36); Padangusthasana ... (44); Padahastasana (46); Uttanasana (48);

Parighasana (39); Urdhva Prasarita Padasana (276 to 279); ParipoorJ)a

Navasana (78); Ardha Navasana (79); Salamba Sarvangasana I (223);

Halasana (244); Karr;1apldasana (246); Ekapada Sarvangasana (250);

Jatara. Parivartanasana (274 and 275); ' Ujjay'i Pranayama. with inhala-

tion retention (Section 203) in Savasana (592).

13th week

Repeat and become steady in your daily practices. Those who find it

difficult to master all these asanas within this period can continue with

them for·several more weeks.

I 4th and I 5th week

Salamba Sir�asana I (184); Utthita and Parivrtta Trikot)asana (4 and 5,

6 and 7); Utthita and Parivrtta Parsvakot)asana (8 and 9, 10 and II);

Vlrabhadrasana I, II & Ill (14, 15 and 17); Ardha Chandrasana (19);

Parsvottanasana (26); Prasarita Padottanasana I & II (33, 34, 35 and 36)

Padangusthasana (44); Padahastasana (46) ; Uttanasana (48); Parigh­

asana (39); Salabhasana or Makarasana (6o or 62); Dhanurasana (63);

Bhujangasana I (73); UrdhvaPrasaritaPadasana(276to279); ParipoorJ)a

Navasana (78); Ardha Navasana (79); Salainba Sarvangasana I (223);