Appendix I
Asana Courses
I am dividing the asanas into three groups; the primary, intermediate
and advanced courses. I am giving the series of asanas in a serial
order for practice and the possible time it may take to gain control
in all these three courses.
(The figures within the brackets after the asanas denote
the serial number of the illustrations.)COURSE ONE
r s t and 2nd week
Tadasana. (I); Vrksasana.. (2); Utthita Trikonasana. (4 and 5); Utthita
Parsvako�asana (8 and 9) ; Virabhadrasana I & II (I4 and IS);
Parsvottanasana (26); Salamba Sarvangasana I (223); Halasana (244);
Savasana (592).Jrd and 4th week
Utthita Trikonasana • (4 and 5); Utthita Parsvakonasana • (8 and 9);
Virabhadrasana I & II (I4 and I5); Pariv!"tta Triko�asana (6 and 7);
Parsvottanasana (26); Prasarita Padottanasana I (33 and 34); Salamba
Sarvangasana I (223); Halasana (244); Savasana (592).5th and 6 ch week
Utthita Triko�asana (4 and 5); Utthita Parsvako�asana (8 and 9);
Virabhadrasana I & II (I4 and I5); Pariv�tta Triko�asana (6 and 7);
Parsvottanasana (26); Prasarita Padottanasana I (33 and 34); Ordhva
Prasarita Padasana (276 to 279); Paripoor�a Navasana (78); Ardha
Navasana (79); Salamba Sarvangasana I (223); Halasana (244); Ujjayi
Pra�ayama (Section 203) for five minutes in Savasana (592).7th week
Consolidate the asanas and increase the length of stay in all of them.8th week
Utthita Triko�asana (4 and 5); Utthita Parsvako�asana (8 and 9) ;
Virabhadrasana I, II & III (I4, r 5 and I7); Ardha Chandrasana (19);
Parivrtta. Trikonasana. (6 and 7); Parsvottanasana (26); Prasarita