Appendix I 467
Prasarita Padasana (276 to 279) for 15 seconds on each position;
Mahamudra (I25) for 20 to 30seconds on each side; Janu5ir�asana (127),
Ardha B�ddha Padma Paschimottanasana (135), Triangmukhaikapada
Paschimottanasana (139), Marichyasana I & II (144, I46 and I47) for
20 seconds on each side in all these asanas; Paschimottanasana ( 1 6o)
for 3 minutes; Urdhva Mukha Paschimottanasana I (168) for one
minute; Marichyasana III (303 and 304) for half a minute on each side;
Ardha Matsyendrasana I (311 and 3I2) for half a minute on each side;
�addha Kot:tasana (Io2) for one minute; Uttanasana (48) for 2 minutes;
�avasana (592) for 5 minutes. Ujjayi Prat:tayama (Section 203) or Na<;il
Sodhana Prat:tayama (Se�tion 205) for 8 minutes in any comfortable
asana and then end with Savasana (592).
Third day of the week
Salamba Si�asana I (184) for xo minutes; Utthita Trikot:tasana (4 and
5) for half a minute on each side; Parivrtta Trikot:tasana (6 and 7) for
half a minute on each side; Utthita Padvakonasana. and Parivrtta.
Parsvakor;tasana (8, 9, xo and 11) for 20 seconds each side; VIrabhadr-
asana I, II & III (I4, 15 and 17) for I5 seconds on each side;
Ardhachandrasana (I 9) for 20 seconds on each side; Parsvottanasana
(26) for 30 seconds on each side; Prasarita Padottanasana I (33 and 34),
Padangusthasana (44) for 30 seconds; Padahastasana (46) for 30 seconds;
Uttanasa�a (48) for one minute; Urdhva Prasarita Ekapadasana (49) for
I 5 seconds on each side; Garu<;fasana (56) for 10 seconds on each side;
Utka�asana (42) for 15 seconds; Parighasana (39) for 15 seconds on each
side; U�!rasana (41) for 20 seconds; Bhujangasana I (73) for 20 to 30
seconds; Virasana (89), Supta Virasana (96) and Paryankasana (97) for
30 to 40 seconds in each asana; Padmasana (I04), Parvatasana (107),
Tolasana ( 1 o8), Matsyasana (I 1 3) for 30 seconds in each a sana; Gomukh
asana (8o) I 5 seconds on each side; Lolasana (8 3) for I 5 seconds;
Simhasana I (I09) for 20 seconds; Paschimottanas!ina (x6o) for 3 to 5
minutes; Ujjayi Prat:tayama (Section 203) or Na<;ii Sodhana Pr�I?-ayama
(Section 205) without Kumbhaka or retention for 10 minutes; Savasana
(592) for 5 minutes.
Again one can repeat in the same order on the following days resting
on Sundays or doing only Sirsasana I (184) for Io minutes; Salamba
Sarvangasana I (223) for Io �inutes; Halasana (244) for 5 minutes;
Paschimottanasana (160) for 5 minutes and Na<;ii Sodhana Pr�t:tayama
(Section 205) for I (^5) minutes with inhalation retention and Savasana
(592) for 5 minutes.
If one finds that the number of asanas or the length of time they take
has increased,. one can adjust according to capacity and the time at one's
disposal. Do Savasana (592) after Prat:tayama.