Light on Yoga: The Bible of Modern Yoga

472 Appendix I

inhalation, inhalation retention, exhalation and also the cycles and finish

with meditation in the asanas as stated above.

66th to 70th week
Slr�asana I and cycle (184 to 218 except 192, 194, 195, 198 and 2oo-r);
Adhomukha V�k�asana (359); Mayiirasana (354); Padma Mayiirasana
(355); Nakrasana (68 to 71); Salamba Sarvangasana and cycle (234 to
271 except 267); Jatara. Parivartanasana (275); Supta Padangusthasana..
(285 to �87); Anantasana (290) ; Uttanapadasana (292); Setubandhasana
(296); Urdhva Dhanurasana (486); from V�k�asana (359) for 12 times
and arch up to Tac:tasana ( r); Marlchyasana I II (303 and 304) ; Ardha
Matsyendrasana I (311 and 312); Pasasana (328 and 329); Bhujapld­
asana (348); A�!avakrasana (342 and 343); Bakasana (406); Paschimot­
tanasana (r6o); Parivrtta Paschimottanasana (165); Upavista Konasana
(151); Akarna • Dhami.rasana (173 and 175); Padmasana cycle (io4 to
�24); Kiirmasana (363 and 364); Supta Kiirmasana (368); Ekapada
Slr�asana (371); Skandasana ()72); Baddha Ko!fasana (102); Bhekasana
(roo); Supta Virasana (96); Savasana (592).

7ISt to 7 Jrd week

Do as explained in the 66th week b�t at the time of performing Urdhva

Dhanurasana (486) add Ekapada Urdhva Dhanurasana (501 and 502)

and proceed with Marlchyasana III (303 and 304) and do the rest. Do

Pra!fayama as stated above and after Uddiyii!fa, add Nauli (Section 202)

6 to 8 times and finish with meditation.

74th to 78th week

Repeat all the asanas of Course One and Course Two.

Important asanas in Course Two

Utthita Hasta Padangughasana (23); Vatayanasana (58); Nakrasana (68

to 71); Bhekasana (roo); Simhasana II (no); Garbha Pindasana.. ' (n6);

YogaMudrasana (120); Supta Vajrasana (124); Pariv�tta Janu-Sir�asana

(132); Krounchasana (141 and 142); - Upavista.. Konasana. (151); Pari-vrtta -.

Paschimottanasana (I^6 5); Akama D hanurasana (I 73 and I 7 5); U rdhva

Dandasana (I 88); Slrsasana and Sarvangasana cycles; Supta Padan­

gu��hasana (285 to 2�h); Anantasana (290); Setubandhasana (296);

Pasasana (328 and 329); Astavakrasana •• (342 and 343); Bhujapldasana

(348); Mayiirasana (354); Adhomukha Vrksasana.. (359); Kiirmasana

(363 and 364); Supta Kiirmasana (368); - Ekapada S!rsasana. (371);

Skandasana (372); Bakasana (406); and Urdhva Dhanurasana (486).