Light on Yoga: The Bible of Modern Yoga

466 Appendix I

with An tar Kumbhaka (inhalation retention) (Section 203) in Siddhasana
(84), or in V!rasana (89) or in Padmasana (104).
When you do the standing positions, eliminate the various movements
in Sirsasana and Sarvangasana cycles and do the rest. If Padmasana has
not yet been mastered, try to do so by continuing the asanas for several
weeks. One can add more of them to the programme if one can do so
without strain.
For those who are satisfied with this first course I will now give a
short three-day course which whenever followed will benefit the body
and bring harmony to the mind.

First day of the week

Salamba Sir�asana I (184) for 1ominutes; Salamba Sarvangasana I (223)

for 10 minutes; Halasana (244) for 5 minutes; ]a tara Parivartanasana

(275) half a minute on each side; Paripoorna Navasana (78) for one

minute; Ardha Navasana (79) for 20 to 30 seconds; Paschimottanasana

(160) for 3 to 5 minutes; Mar!chyasana III (303 and 304) for 30 seconds

each side; Ardha Matsyendrasana I (3II and 312) for 30 seconds on

each side. If Mari'chyasana III or Ardha Matsyendrasana I is difficult

to perform then do Bharadwajasana I and II (297, 298, 299 and 300).

Parvatasana ' (107) for one minute; Matsyasana (113) for 20 to 30

seconds ; Sal�bhasana (6o) for 20 to 30 seconds; Dhanurasana (63) for

30 secon9s; Urdhva Mukha Svanasana (74) for 20 to 30 seconds ; Adho

Mukha Svanasana (7.:;) for one minute; Uttanasana (48) for I to 2

minutes; Savasana (592) for 5 minutes and Na�ll Sodhana Pra�ayama

in Padmasana (104) or in Vlrasana (89) or in Siddhasana (84) with inhala­

tion retention. for 10 minutes and 6 Uddfyanas.. (Section 201) and again

do Savasana (592).

Second day of ' the week.

Salamba Si'rsasana. I (r84) for 10 minutes; Parsva �. Si'rsasana. (202 and

203) for 20 seconds each side; -Ekapada Si'rsasana. (208 and 209) for 10

to 15 seconds on each side; Urdhva Padmasana (211) for 20 seconds;

Pinsfasana in Sir�asana (218) for 30 seconds (do all these at one stretch).

Salamba Sarvangasana I (223) for 8 to ro minutes; Salamba Sarvang­

asana II (235) for 30 seconds; Niralamba Sarvangasana I & II (236 and

237) for 30 seconds each;. Halasana (244) for 5 minutes; Karnapi'dasana.

(246) for 30 seconds; Supta KoJ?,asana (247) for 20 seconds; Parsva

Halasana (249) for 20 seconds on each side; Ekapada Sarvangasana (250)

for rs seconds on each_side; Parsvaikapada Sarvangasana (251) for 15

seconds on each side; Urdhva Padmasana (261) for 20 seconds; PiJ?-9-

asana in Sarvangasana (269) for 20 seconds (all to be done at one stretch).

Ja�ara Parivartanasana (275) for 15 seconds on each side; Urdhva