Light on Yoga: The Bible of Modern Yoga

464 Appendix I

Halasana (244); Ka�apidasana (246); Supta Kot;tasana (247); Parsva
Halasana (249); Ekapada Sarvangasana (250); Jatara Parivartanasana
(274 and 275); Mahamudra (125); Januslr�asana (127); Dat;t�asana (77);
Paschimottanasana (160); Ujjayl Pranayama • with inhalation retention
(Section 203) in Savasana (592).

r6th and 17th week (Observe the change in the order of the asanas)

Salamba Str�asana I (184); Unhita and Parivrtta Trikot;tasana (4, 5, 6

and 7); Utthita and Parivrtta Parsvakot;tasana (8, 9, 10 and II);

Vlrabhadrasana I, II & III (14, 15 and 17); Ardha Chandrasana (19);

Parsvottanasana (26) ; Prasarita Padottanasana I & II (33, 34, 35 and 36);

Padangu�!hasana (44) ; Padahastasana (46) ; Uttanasana (48); Urdhva

Prasarita Ekapadasana (49) ; Utkatasana (42); Parighasana (39); Ustr­

asana (41); Salabhasana or Makar�sana (6o or 62); Dhanurasana (63);

Chaturanga Dandasana (67); Bhujangasana I (73); Urdhva Mukha

Svanasana (74);

.

Adho Mukha Svanasana (75); Vlrasana (86); Salamba

Sarvangasana I (223); Halasana (244); Kart;tapldasana (246); Supta

Kot;tasana (247); Parsva Halasana (249); Ekapada Sarvangasana (250);

Parsvaikapada Sarvangasana (251); Ja!ara Parivartanasana (274 and

275); UrdhvaPrasaritaPadasana(276to279) ;Paripoo�a Navasana (78);

Ardha Navasana (79); Mahamudra (125); Januslrsasana (127);

Paschimottanasana (160); Poorvottanasana (171); Sa�asana (592);

Siddhasana (84). Do Ujjayl Prat;tayama (without inhalation retention)

(Section 203) in Siddhasana.

rBth week

Repeat.

If you now find all the standing asanas are easy enough, you can do

them on alternate days or twice a week.

19th to 21st week

'.

Salamba Slrsasana I (184); Parsva Slrsasana (2o2 and 203); Ekapada

Slr�asana (208 and 209); Salamba S�rvangasana I (223); Salamba

Sarvangasana II (235); Niralamba Sarvangasana I (236); Niralamba

Sarvangasana II (237); Halasana (244); Ka�apldasana (246); Supta

Konasana (247); Parsva Halasana (249); Ekapada Sarvangasana (250);

Par§vaikapada Sarvangasana (251); Urdhva Prasarita Padasana (276 to

279); Ja!ara Parivartanasana (275); Chakrasana (280 to 283); Paripoort;ta

Navasana (78) ;_Ardha Navasana (79); Utka!asana (42); U�!rasana (41);

Virasana (89); Salabhasana (6o); Dhanurasana (63); Chaturanga Dand­

asana (67); Bhujangasana I (73); Urdhva Mukha Svanasana (74); Adho

Mukha Svanasana(75); Mahamudra(125); Januslr�asana (127); Triang­

mukhaikapada Paschimottanasana (139); Ardha Baddha Padma Paschi-