Light on Yoga: The Bible of Modern Yoga

474 Appendix I

Paschimottanasana (139); Krounchasana (141 and 142); Marichyasana
I (144); Paschimottanasana (16o); Urdhva Mukha Paschimottanasana
I & II (168 and 170); Parivrtta Paschimottanasana (165); Akarna
Dhanurasana (486) for^15 times and Ekapada Urdhva Dhanurasana on�e
and 368); Ekapada S1r�asana and Skandasana (371 and 372); Urdhva
Dhanurasana (486) for I 5 times and EkaP.ada Urdhva Dhanurasana once
(501 and 502); Uttanasana (48) and Savasana (592). Siiryabhedana
Pranayama (Section 204) for Io minutes; Ujjayi (Section 203) for 5
min�tes; Bhastrika (Section 206) for 3 minutes and meditation for 5
minutes.

Fourth day of the week

.

Salamba S1r�asana and cycle (184 to 2I8 except I92, 194-5, I98, 200

and 201); Salamba Sarvangasana and cycle (234 to 271 except 267);

Ja!ara Parivartanasana (275); Supta Padangu�!hasana (285 to 287);

Paschimottanasana (I6o) for 5 minutes; Padmasana and cycle (I04 to

124); Virasana (89); Supta Virasana (96); Paryankasana (97); Upavista ..

Konasana. (I5I); Baddha Konasana. (102); Kiirmasana (363 and 364)

for one minute ' each; Supta Kiirmasana (368) for 3 minutes; Ekapada

Si"r�asana (37I) one minute on each side; Skandasana (372) for 30

seconds on each side; Mari"chyasana III (303 and 304); Ardha Mat­

syendrasana I (3I I and 312); Pasasana (328 and 329); Uttanapadasana

(292); Setubandhasana (296); Urdhva Dhanurasana (486) for I2 times

staying 20 seconds each time; Savasana (592). Na�1 Sodhana PraJ:?.ayama

(with inhalation retention) (Section 205) for I 5 minutes and meditation

to capacity in any asana as stated earlier.

Fifth day of the week

Salamba S1rsasana and cycle (I 84 to 2 I 8); Salamba Sarvangasana and

cycle (234 to 27I except 267); Supta Padangughasana (285 to 287);

Paschimottanasana (I6o); Parivrtta Paschimottanasana (I65); Kiirm­

asana for I 5 to 20 times (486); Savasana (592). Pra�ayama and medita­

Astavakrasana.. - (342 and 343); Mayiirasana and Padma Mayiirasana (354

and 355); Urdhva Mukha Svanasana (74); Bakasana (406); LoHisana

(83); Adho Mukha Vrksasana.. (359); Adho Mukha Svanasana - (75);

Chaturanga D3J:?.�asana (67); Nakrasana (68 to 7I); Urdhva J?hanur-

asana for^15 to^20 times (486); Savasana (592). Pral).ayama and medita­

tion as in the 3rd day.

Sixth day of the week

' -

Salamba Slrsasana. I (I84) for I5 minutes. Urdhva Dandasana.. (188) for

I minute; Salamba Sarvangasana I (234) for 10 minutes; Jlalasana (244)

for 5 minutes; Paschimottanasana (I6o) for 5 minutes; Urdhva Mukha