4 70 Appendix I
Garbha Pindasana (II 6); Simhasana II (II o); Matsyasana (II 3) ;
Baddha-ko��sana(1o2); Upavi��a Kol).iisana(I5I) ;Akarl).a Dhanurasana
(173 and I75); Marichyasana III (303 an? 304); Ardha Matsyendrasana
I (311 and 3I2); Uttanapadasana (292); Salabhasana (6o); Dhanurasana
(63); Parsva Dhanurasana (64 and 65); Urdhva Dhanurasana I (482);
Savasana (592); NiiC;H Sodhana Pral).ayama (Section 205) for 5 minutes;
Siiryabhedana Priil).ayama (Section 204) for 5 minutes with inhalation
retention; UC;IC;�Iyana (Section 20I) for 8 times.40th to 44th week
Consolidate all the positions concentrating on the asanas which were
left out in Course I.45th to 50th week. '
Salamba , Sirsasana. I (I 84) ; Salamba Sirsasana. , II (I 92); Salamba
Sirsasana. , III (I94 and 195); Baddha Hasta , Sirsasana. (I98); Mukta
Hasta Sirsasana (200 .. � and 20I); Parsva Sirsasana.. (202 and 203); Parivrt-.
taikapada Sirsasana. , (206 and 207); Ekapada - Sirsasana. (208 and 209);
Parsvaikapada - Sirsasana. (2IO); Urdhva Padrnasana. (211); Parsva
U rdhva Padmasana (2 I 5 and 2 I 6); Pindasana.. in Sirsasana. (2 I 8); Salamba
Sarvangasana I & II (223 and 235); Niralamba Sarvangasana I & II (236
and 237); Halasana (244); Karl).apidasana (246); Supta Kol).asana (247);
Parsva Halasana (249); Ekapada Sarvangasana (250); Parsvaikapada
Sarvangasana (25I); Parsva Sarvangasana (254); Setubandha Sarvang
asana (259); Ekapada
_
Setubandha Sarvangasana (260); Urdhva Padrn
asana (26I); Par�va Urdhva Padmasana (264 and 265) ; Pil).C;iasana in
Sarvangasana (269); Parsva Pil).C;iiisana (270 and 271); Supta Padan
gu��hasana (285 to 287); Anantasana (29o);_Paschimottanasana (16o);
Parivrtta. , Paschimottanasana (I65); Janu-Sirsasana. -(I27); Parivrtta.
Janu-Sirsasana. (I32); Krounchasana (141 and I42); Akarna. Dhanur-
asana (I73 and I75); Baddha Padmasana (n8); Yoga Mudrasana (120);
Kukkutasana. (II5); Garbha Pindasana.. (116); Goraksasana. (II7);
Simhasana II (uo); Matsyasana (113); Supta VIrasana (96); Bhekasana
(I oo); Baddha Kol).asana (I 02); Ardha Matsyendrasana I (3 I I and 3 I 2);
Marichyasana III (303 and 30.4) ; Marichyasana IV (305); Malasana I
(32I); Uttanapadasana (292); Urdhva Dhanurasana I (482) 6 times and
Savasana (592).
(All the S'ir�asana cycle can be done at one stretch staying IO to I5
seconds on each side, except Sir�asana I (I 84) where you have to stay for
5 minutes. Also stay for 5 minutes in Salamba Sarvangasana I (234) and
Halasana (244) for 5 minutes each, and the rest for I 5 seconds on each
side. Do Paschimottanasana (I6o) for 3 to 5 minutes and the rest of the
asanas from I5 to 20 seconds.)