Appendix I 4 77
9ISt to 94th week
Do the important asanas in Course One and Two as· well as all the
�sanas which have been added so far in Course Three including the
Sir�asana and Sarvangasana cycles.
95th to Iooth week
Si'r�asana and cycle (I 84 to 2 I 8) ; Sarvangasana and cycle ( 2 34 to 2 7 I
except 267); Supta Padangu�!hasana (285 to 287); Paschimottanasana
(I6o); Kiirmasana and. Supta Kiirmasana (363-4 and 368); Yogani
drasana (3 9 I) ; Eka pad a Sirsasana • (3 7 I) ; Bhairavasana (3 7 5) ; Skandasana •
(372); Chakorasana (379 and 380); Pin�ha Mayiirasana (357); Sayan-
asana (358); Mayiirasana (354); Hamsasana • (356); Bhujapi'dasana (348);
Bakasana (406); Adhomukha - Vrksasana.. (359); Vasisthasana .. (398);
Visvamitrasana (403); Urdhva Dhanurasana (486) for 8 times, stretch-
ing the legs and arms out straight after each time (487) to relieve stiffness
in the back; Dwipada Viparita Da�<;tasana (5 I 6) for I minute; Kapot
asana(507) ;Ardha Matsyendrasana • I & II (3I I-I2 and 330-I); Pasasana
(328 and 329); Uttanasana (48); Savasana (592). Pra�ayama as before.IOist to I08th week
As. the 95th week but do Vipari'ta Dandasana.. (5I6) from Salamba
Sir�asana I (184) and again swing back to Sir�asana I. For many this
period is too short for acquiring control of Viparita Da�<;tasana. Con
centrate then on this and shorten the time spent on the other asanas.I09th to I 25th week
Follow the 95th week course, add Vipari'ta D�<;tasana (5 I 6) as above
and learn Viparita Chakrasana (488 to 499) by doing it I5 times daily
at a stretch. It is a difficult asana and it needs perseverance to perfect
it. If you cannot do so in this period, do not lose heart but continue
with it for several more weeks.I 26th to I 30th week. -
Sirsasana. and cycle. (I84 to 218); Urdhva Kukkutasana. (4I9); Bakasana
(4IO) from Sirsasana II (I92); Adhomukha Vrksasana (359); Pincha
Mayiirasana (3S7) following these four asanas
'
with Urdhva Dhanur
asana (486); and Viparita Chakrasana (488 to 499); Bhuja Pi'dasana
(348); Astavakrasana (342-3); Mayurasana (354); Hamsasana (356);
Vasi�!hasana (398); Kasyapasana (399-400); Visvamitrasana (403);
Salamba Sarvangasana and cycle (234 to 27I except 267); Supta Pad
angusthasana (285 to 287); Paschimottanasana (160); Kiirmasana (363-
4); s;ipta Kiirmasana (368); Yoganidrasana (39I); Ekapada S'irsasana •