Light on Yoga: The Bible of Modern Yoga

Appendix I 469

COURSE TWO

3 rst to 35th week

Salamba Sir sasana. I (I84); Urdhva , Dandasana.. (I88); Parsva Sirsasana.
(202 and 203); Pariv�ttaika Pada Sir��sana (206 and 1:_07); Ekapada
Sirsasana. (208 and 209); - Parsvaikapada Sirsasana. (2IO); Urdhva Padm-
asana ' (211); Parsva Urdhva Padmasana (2I5 and 2I6); Pindasana.. in
Sir�asana (2I8); Salamba Sarvangasana I & II (223 and 235); Niralamba
Sarvangasana I & II (236 and 237); Halasana (244); Kar�apidasana
(246); Supta Konasana. (247); Padva Halasana (249); -Ekapada Sarvang-
asana (250); Padvaikapada Sarvangasana (25I); Urdhva Padmasana
(26I); Pindasana.. in Sarvangasana (269); Parsva Pindasana.. (270 and
27I); Setubandha Sarvangasana (259); Ekapada Setubandha Sarvang-
asana (260); Jatara. Parivartanasana (275); Supta Padangusthasana.. (285
to 287); Chakrasana (280 to 283); Paripoof1.1a Navasana (78); Ardha
Navasana (79); U��rasana (4I); Virasana (89); Supta Virasana (96)
Paryankasana (97); Janu Sirsasana (I27); Ardha Baddha Padma Paschi­
mottanasana (I35); Triang Mukhaikapada Paschimottanasana (139);
Krouchasana (I 4 I and I 42) ; Mar1chyasana I (I 44); Paschimottanasana
(I6o); Baddha Padmasana (II8); Yoga Mudrasana (12o); Parvatasana
(I07); Kukku1asana (r I5); Garbha P�sfasana (I I6) (all the Padmasana
Cycle can be done at one stretch). Upavista Konasana (I5I); Akarna
Dhanurasana (I73 and I75); Baddha Ko�asana (ro2); Mari�hyasana Iii
(303 and 304); Ardha Matsyendrasana I (3 II and 3I2); Salabhasana
(6o); Dhanurasana (63); Parsva Dhanurasana (64 and 65); Uttanasana
(48); Nasfi Sodhana Pra�ayama (Section 205) without inhalati<?n reten­
tion for IO minutes and Ujjayi Pranayama (Section 203) in Savasana
(592).

36th to 40th week

'

Follow the above order in Salamba Sir�asana and cycle and Salamba

Sarvangasana and cycle up to Supta Padangu�!hasana (285 to 287);

Utthita and Parivrtta TrikoJ:!asana (4 and 5, 6 and 7); Utthita and

Parivrtta ParsvakoJ:!asana (8 and 9, IO and I I); Virabhadrasana I & III

(I4 and I7); Ardha Chandrasana (I9); Parsvottanasana (26); Padan­

gughasana (44); Pada Hastasana (46); Uttanasana (48); Utthita Hasta

Padangusthasana (23); Ardha Baddha Padmottanasana (52); Vatayan­

asana (58)'; Janu-Sir�asana (I 27); Parivrtta Janu-Sir�asana (I 32); Ardha

Baddha Padma Paschimottanasana (I35); Krounc�asana (I4I and I42);

Marichyasana I (I44); Paschimottanasana (I6o) ;Urdhvamukha Paschi­

mottanasana I (I68); Urdhvamukha Paschimottanasana II (I7o);

Baddha Padmasana (118); Yoga Mudrasana (Izo); Kukku!asana (IIS);