Light on Yoga: The Bible of Modern Yoga

476 Appendix I

COURSE THREE

This course is mainly for those who like to persevere further and who

have sufficient devotion for the Science.

79th to 84th week

'

S!r�asana and cycle (I84 to 2I8 except I92, I94-5, I98, 2oo-I); Sarvang-

asana and cycle (234 to 27I except 267); Paschimottanasana (I6o);

Kiirmasana and Supta Kiirmasana (363-4 and 368); Ekapada Si"r�asana

(37I); Skandasana (372); Bhairavasana (375); Yoganidrasana (391);

Bhujapi"dasana (348); Bakasana (406); A�!avakrasana (342 and 343);

Adhomukha Vrk�asana (359); Pincha Mayiirasana (357); Mayiirasana

(354); Mar!chyasana III (303 and 304); Ardha Matsyendrasana I (3 I I

and 3I2) ; Pasasana (328 and 329); Ardha Matsyendrasana II (330 and

33 I); Setubandhasana (296) ; Urdhva Dhanurasana (486) for 8 times;

Dwipada Vipari"ta Dandasana (5 I6); Ekapada Urdhva Dhanurasana

(501 and 502); Uttana;a�a (48); Savasana (592). Nadi" Sodhana Prana­

yama (Section 205) for ro minutes and meditation

.

for 5 minutes· in

Siddhasana (84) or Virasana (89) or Padmasana (104) or Baddha Kon-•

asana (Io2).

8 sth to 90th week

Slr�asana and cycle (184 to 2I8); Sarvangas_ana and cycle (234 to 27I

except 267); Ja!ara Parivartanasana (275); Urdhva Prasarita Padasana

(276 to 27o); Supta Padangusthasana (285 to 287); Anantasana (290);

Janu-Sir�asana (I27); Pariv�tta Janu-Sir�asana (I32); Ardha Baddha

Padma Paschimottanasana (135); Triang Mukhaikapada Paschimottan­

asana (I39); Krounchasana (I4I and 142); Mari"chyasana I (I44);

Paschimottanasana (I6o); Parivrtta Paschimottanasana (165); Upaviga

Konasana. (I 5 I) ; Baddha Konasana. ( 102); Baddha Padmasana (II 8) ;

Yoga Mudrasana (120); Kukku!asana (II5); Garbha Pir:sfasana (116);

Simhasana II (1 ro); Goraksasana (1 17); Matsyasana or Supta Vajrasana

(1 i3 or 124); Vi"rasana (89); Supta Vfrasana (96); Paryankasana (97);

Bhekasana (roo); Kiirmasana and ' Supta Kiirmasana (363-4 and 368);

Yoganidtasana (391); Ekapada Si"r�asana (371); Bhairavasana (375);

Skandasana (372); Chakorasana (379 and 380); Bhujapi"dasana (348);

Bakasana (406); Pincha Mayiirasana (357); Adhomukha Vrk�asana

(359); Mayiirasana (354); Ardha Matsyendrasana I & II (311-12 and

33o-I); Malasana I & II (321 and .322); Pasasana (328 and 329);

Dwipada Vipari"ta ' Dandasana.. (5 16); Urdhva Dhanurasana (486) for 8

times and Savasana (592).. Follow the Pranayama. as in 79th week.