Appendix I^473For those who like to do the asanas from Course One and Two, I
no.w give the method of practice in a week's course.First day of the week- Sir�asana and cycle (I84 to 2I 8 except I92, I94-5, I98, 2oo-I); Sarvang-
asana and cycle (234 to 27I except 267); Supra Padangu��hasana (285
to 287); Anantasana (290); Paschimottanasana (I6o); Utthita and
Parivrtta Trikot:tasana (4 and 5, 6 and 7); Utthita and Parivrtta Parsva
Ko1_1asana (8 and 9, IO and u); Virabhadrasana I, II and III (I4, I5
and I 7); Ardha Chandrasana (I 9); U tthita Hasta Padangughasana (2 3);
Parsvottanasana (26); Prasarita Padottanasana I and II (33 and 34, 35
and 36); Ardha Baddha Padmottanasana (52); Padangu��hasana (44);
Padahastasana (46); Uttanasana (48); Marichyasana II, III and IV
(I44-6, 303-4, 305); Ardha Matsyendrasana I (3I! and 3 I2); Malasana
I & II (32I and 322); , Pasasana (328 and 329);. Urdhva Dhanurasana
(486) for I2 times; Savasana (592). Na�i Sodhana Pr�ayama (Section
- for I 5 minutes and meditation for 5 minutes.
Second day of the week
Sir�asanaand cycle (I84 to 2I8); Adhomukha V�k�asana (359); Mayiir
asana (354); Padma Mayiirasana (355); Nakrasana (68 to 7I); Salabh
asana or Makarasana (6o or 62); Dhanurasana (63); Parsva Dhanur
asana (64 and 65); Chaturanga Dandasana (67); Bhujangasana I (73);
Urdhva Mukha Svanasana (74); Adhomukha Svanasana (75); Salamba
Sarvangasana cycle (234 to 271 except 267); Ja�ara Parivartanasana
(275); Supta Padangusthasana • • (285 to 287); Urdhva Prasarita Padottan-
asana (276 to 279); Chakrasana (280 to 283); Paripoort:ta Navasana (78);
Ardha Navasana (79); Utka�asana (42); Ugrasana (41); Parighasana
(39); Garu�asana (56); Vatayanasana (58); Marichyasana III (303 ana
304); Ardha Matsyendrasana I (3II and 3I2); Pasasana (328 and 329);
Paschimottanasana (I6o);. Kiirmasana and Supta Kiirmasana -(363-4
and 368); Ekapada Si'rsasana. and Skandasana. (37I and 372); Urdhva
Dhanurasana (486) for I 5 times and Savasana (592); u��i'yana (Section
20I) and Nauli (Section 202) for 8 times each. Ujjayi Prat:tayama
(Section 203) with inhalation retention for IO minutes and meditation
for (^5) minutes.
Third day of the week
- Salamba Srrsasana. (184) IO minutes; Sarvangasana I (234) 10 minutes- ;
Halasana (244) 5 minutes; Supta Padangu��hasana (285 to 287); Urdhva
Prasarita Padasana (276 to 279); Paripoo�a Navasan� (78); Ardha
Navasana (79); Janu-Sirsasana • (127); Parivrtta • Janu-Sirsasana • (I32);
Ardha Baddha Padma Paschimottanasana (I35); Triang Mukhaikapada