Appendix I 48I
Second day of the week
.
Sir�asana and cycle (I 84 to 2 I 8); Sarvangasana and cycle ( 2 34 to 27 I);
Ja!ara Parivartanasana (274); Supta Padangusthasana (285 to 287);
Janu-Sir�asana (I27); Parivrtta Janu-Sir�asana· ·(I32); Ardha Baddha
Padma Paschimottanasana (I35); Triang Mukhaikapada Paschimottan
asana (I39); Krounchasana (I4I); Marichyasana I & II (I44 and I46);
U pavi��a Kot:J.asana (I 5 I); Paschimottanasana (I 6o); Padmasana and
cycle (I04 to I24); Baddha Koi_lasana (I02); VIrasana (89); Vatayan
asana (58); Paripoorna -. Navasana (78); Ardha Navasana (79); Gomukh-
asana (8o); Urdhva Mukha Paschimottanasana I (I68); Yoganidrasana
(39I); Savasana (592). PraJ:?.ayama as before with Bhastrika (Section 206)
and Sitali (Section 209).
Third. day of the week
Sir�asana and cycle (I 84 to^2 I 8); Sarvangasana and cycle (2 34 to^27 I);
all the standing positions (4 to 36) ; Dhanurasana (�3); Salabhasana (6o);
Chaturanga. Dandasana.. (67); Urdhva Mukha Svanasana (74); Adho
Mukha Svanasana (75); Paschimottanasana (160); Parivrtta Paschimot-
tanasana (I65); AkarJ;la Dhanurasana (I73 and I75); Uttanapadasana
(292); Setubandhasana (296); Marichyasana III & IV (303 and 305);
Ardha Matsyendrasana I (311); Pasasana • (328); Mayiirasana (354);
Yoganidrasana (39I); Dwipada Sir�asana (393); Dwipada Viparita
Dat:J.4asana(5I6) ;Mat:J.4alasana (525 to 535); Kapotasana (5I2) ;,Viparita
Chakrasana (488 to 499) 8 times at a stretch; Uttanasana (48); Savasana
(592). Prat:J.ayama to capacity without strain.Fourth day of the week
.
Sir�asana and cycle (I84 to 218); Sarvangasana and cycle (234 to 271);
Adhomukha Vrk�asana (359); Pincha Mayiirasana (357); Sayanasana
(358); Mayurasana (354); HaJ:!lsasana (356); Paschimottal}asana (I6o);
Kurmasana and Supta Kiirmasana (363-4, 368); Ekapada Sir�asana and
cycle (371 to 384); Virinchyasana I & II (386 and 388); Yoganidrasana
(39I); Dwipada Viparlta Dar:t4asana (516); Mai_19alasana (525 to 535);
Ekapada Viparlta Dandasana I & II (52 I and 523); Chakrabandhasana
(524); Laghuvajrasana. (5I3); Kapotasana (5I2); Uttanasana (48);
Savasana (592). Nadf. Sodhana Pranayama. without retention for 15
minutes and meditation in Siddhasana (84) or in Padmasana (I04).Fifth day of the week
.
Salamba Sir�asana I (I84) for 10 minutes; Salamba Sarvangasana I (234)
for 10 minutes; Halasana (244) for 5 minutes; Paschimottanasana (160)
for 5 minutes; Vasi��hasana (398); Kasyapasana (399); Visvamitrasana