480 Appendix I
I66th tO 17 5th week
Salamba Sir�asana I (184) for 10 minutes; Salamba Sarvangasana I
(234) for 10 minutes; Halasana (244) for 5 minute�; Ja�ara Parivartan
asana (275); Supta Padangu��hasana (285 to 287); Urdhva Kukku�asana
(419); Bakasana (410); Parsva Bakasana (412); Galavasana (427);
Ekapada Galavasana (432); Dwipada Ko�<:Iinyasana (438); Ekapada
Koundinyasana I & II (441 and 442); Ekapada Bakasana I & II (446
and 451); finishing each asana with Viparita Chakrasana (488 to 499);
Paschimottanasana. (160); Kurmasana and Supta Kurmasana , (363-4
and 368); Ekapada Sir�asana and cycle (37 I to 384); Dwipada Sir�asana
(393); Yoganidrasana (391); Yogadai).<;lasana (456); Supta Bhekasana
(458); Miilabandhasana (462 and 463) ; Vamadevasana I & II (465 and
466); Dwipada Viparita Dai).<;lasana (5 16); Mai).<;lalasana (525 to 535);
Ekapada Viparita Dai).<;lasana I & II (521 and 522); Chakrabandhasana
(524); Kapotasana (5 12); Laghuvajrasana (5 13); Ardha ¥atsyendrasana
I, II & III (3 n, 330 and 332); Pasasana (328); Savasana (592).
Prai).ayama as before.
176th to r8oth week
Repeat - the 166th week's course, add Parsva Kukkutasana. (424 and 425)
after Urdhva Kukku�asana (419) and Paripoori).a Matsyendrasana (336
and 339) after Pasasana (328).
Paripoorna Matsyendrasana (336 and 339) may take a longer time to
master than I have anticipated. One should try this asana every day
irrespective of failures. If one cannot master the asanas of Course Three
so far dealt with in the stipulated period, spread them out over several
more weeks.
As the other asanas take years to master, I shall try my best to give
a resume for each day's practice of all these asanas.
First day of the week
.
Salamba Sir�asana I (184) for 8 to 10 minutes; Salamba Sarvangasana I
(234) for 10 minutes; Halasana (244) for 5 minutes; Ja�ara Parivartan
asana (274); Supta Padangu��hasana (285 to 287); Bhujapldasana (348);
A��avakrasana (342 and 343); Adhomukha V�k�asana (359); Pincha
Mayurasana (357); Mayurasana (354); Haxpsasana (356); Urdhva Kuk
ku�asana (419); Par8va Kukku�asana (424 and 425); Bakasana (410);
Parsva Bakasana (412); Dwipada Kou�<;iinyasana (438); Ekapada
Koui).<;linyasana I & II (441 and 442) ; Ekapada Bakasana I & II (446 and
45 1); Galavasana (427); Ekapada Galavasana (432) and finish each of
t,hese asanas with Vip,arita Chakdisana (488 to 499); Uttanasana (48);
Savasana (592). Na<;li Sodhana Prai).ayama (Section 205) for 10 minutes,
U<;l<;liyana (Section 201) 8 times and Nauli 8 times (Section 202).