Appendix I 479
the morning and only the Slr�asana and Sarvangasana cycles in the
evening. If you have not the time, do Pr31).3yama in the morning and the
asanas in the evening.146th to 155th week
srr�asana and cycle (I84 to 2I8); Urdhva Kukkutasana (4I9); Bakasana
(410); Parsva Bakasana (412); Galavasana (427 and 428); Ekapada
Galavasana(432and 433); Adhomukha¥rk�asana (359); Pincha Mayur
asana (357); finishing these asanas with Viparlta Chakrasana (488 to
49 9); Vasi�Fhasana (398); Kasyapasana (399 and 400); Visvamitrasana
(403); Salamba Sarvangasana and cycle (234 to 27I inclusive) of Uttana
Padma Mayiirasana (267); Supta Padangughasana (285 to 287); Paschi
mottanas�na (160); Kurmasana and Supta Kurmasana (363-4 and 368);
Ekapada Slr�asana (371); Skandasana (372); Buddhasana (373); Kapil
asana (374); Bhairavasana (375); Kalabhairavasana (378); Chakorasana
(379 and 380); Durvasasana (383)• ; Ruchikasana (384); Viranchyasana
I & II (386 and 388); Dwipada Slr�asana (393); Tittibhasana (395);
Ardha Matsyendrasana I & II (3u-12 and 330-I); Pasasana (328);
Ardha Matsyendrasana III (332 and 333); Dwipada Viparita Dat?-9-
asana (5 I 6); Mandalas ana (52 5 to 53 5); Kapotasana (5 I 2); Ekapada
Viparita Dat:tc;lasana (52 I); Chakrabandhasana (524); Savas ana (592 ).
PraJ?ayama of Ujjayi (Section 203) or Siiryabhedana (Section 204) or
Nadi Sodhana(Section205)withinhalationretention(Antarkumbhaka);
Uc;ic;llyana (Section 201) 8 times; Nauli (Section 202) 8 times and medita
tion for 5 to IO minutes.
r 56th to r6oth week
Repeat the important asanas from Courses One and Two and then do
the asanas of Course Three· so far learnt.r6rst to r6 sth week. -
Slr�asana and cycle (184 to 2I8); Urdhva Kukkutasana (4I9); Bakasana
(4IO); Parsva Bakasana (412); Galavasana (427 and 428); Ekapada
GiHavasana (432 and 433); Dwipada Koundinyasana.. (438); Ekapada
Kou1).c;iinyasana I (441); Adhomukha Vrk�asana (359); Pincha Mayur-
asana (357) finishing each asana with Viparlta Chakrasana (488 to 499);
A�tavakrasana (342 and 343); Bhujapidasana (348); Vasi��hasana (398);
Visvamitrasana (403); Sarvangasana and cycle (234 to 271); Paschimot
tanasana (160);. Kurmasana and Supta Kurmasana (363-4 and 368);.
Ekapada Slr�asana and cycle (371 to 384); Dwipada Slr�asana and
Tittibhasana (393 and 395); Yoganidrasana (391); Ardha Matsyendr
asana I, II & III (3u-12, 330-1, 332-3); Pasasana (328); Yogada�c;t
asana (456); Supta Bhekasana (458).