Course Three 146th to 155th week

31. May 2021

Sirsasana and cycle (184 to 218)
Urdhva Kukkutasana (419)
Bakasana (410)
Parsva Bakasana (412)
Galavasana (427 and 428)
Eka Pada Galavasana (432 and 433)
Adho Mukha Vrksasana (359)
Pincha Mayurasana (357)
finishing these asanas with Viparita Chakrasana (488 to 499)
Vasisthasana (398)
Kasyapasana (399 and 400)
Visvamitrasana (403)
Salamba Sarvangasana and cycle (234 to 271 inclusive) of
Uttana Padma Mayurasana (267)
Supta Padangusthasana (285 to 287)
Paschimottanasana (160)
Kurmasana and Supta Kurmasana (363-364 and 368)
Ekapada Sirsasana (371)
Skandasana (372)
Buddhasana (373)
Kapilasana (374)
Bhairavasana (375)
Kalabhairavasana (378)
Chakorasana (379 and 380)
Durvasasana (383)
Ruchikasana (384)
Viranchyasana I and II (386 and 388)
Dwi Pada Sirsasana (393)
Tittibhasana (395)
Ardha Matsyendrasana I and II (311-12 and 330-1)
Pasasana (328 and 329)
Ardha Matsyendrasana III (332 and 333)
Dwipada Viparita Dandasana (516)
Mandalasana (525 to 535)
Kapotasana (512)
Eka Pada Viparita Dandasana (521)
Chakra Bandhasana (524)
Savasana (592)
Pranayama of Ujjayi (Section 203) or Surya Bhedana (Section 204) or Nadi Sodhana (Section 205) with inhalation retention (Antarkumbhaka); Uddiyana (Section 201) 8 times ; Nauli (Section 202) 8 times and meditation for 5 to 10 minutes.

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