Light on Yoga: The Bible of Modern Yoga

468 Appendix I

Do Antarkumbhaka (inhalation retention) only when you have

mastered the art of deep inhalation and deep exhalation without any

jerks.

Do not do the asanas and Pr�ayama together. You may feel the strain

and the fatigue.

If you do Pranayama • in the mornings, then asanas can be done in the

evenings or half an hour after the asanas.

Never do asanas immediately after Pranayama, • but one can practise

Pranayama • after asanas if one is still fresh.

Those who wish to prostrate to the sun (siiryanamaskar) and to

develop the arms and chest, can do the following asanas in sequence at

first for six rounds, increasing the number according to capacity.

I.

2.

3·

4·

5·

6.

7·

8.

Asanas

Ta9asana (I)

Uttanasana (47 and 48) and jump to,

Chaturanga Dandasana (66 and 67)

Urdhva Mukha

.

Svanasana (74) and

go back to,

Chaturanga Dandasana '. (67)

Adho Mukha Svanasana (75) and from

here jump to,

Uttanasana (47 and 48) and then

back to,

Ta9asana (I)

Method of breathing

Inhalation

Exhalation, inhalation

(Plate 47)

Exhalation

Inhalation

Exhale, inhale

Exhale

Inhalation

Exhalation

Important Cz.sanas in Course I

Utthita TrikoJ;Iasana (4 and 5); Parivrtta TrikoJ;Iasana (6 and 7); Utthita
Parsvakonasana. (8 and 9) ; Parivrtta. Par8vakonasana. (Io and II);
Virabhadrasana I & III (I4 and I7); Ardhachandrasana (19); Parsvot-
tanasana (26); Pra�arita Padottanasana I (33 and 34); Ustrasana (4I);
Uttanasana , (48); Salabhasana (6o) ; Dhanurasana (63); Adho Mukha
Svanasana (75); Paripooma Navasana (78); Ardha Navasana (79);
Siddhasana (84); Virasana

·

(89); Baddha KoJ;Iasana (I02); Padmasana

(104) ;Matsyasana , (I I3); Janusfrsasana. (I27); Paschimottanasana (I6o);

Salamba S1r�asana I (I84); Salamba Sarvangasana I (223); Halasana

(244); Marlch�asana III (303 and 304); Ardha Matsyendrasana I (3 I I

and 3I2); and Savasana (592).

If these asanas are mastered then the others given in this course will

come even without regular practice.