Week course 2 – First day of the week

Salamba Sirsasana I (184) for 8 to 10 minutes
Salamba Sarvangasana I (234) for 10 minutes
Halasana (244) for 5 minutes
Jathara Parivartanasana (275)
Supta Padangusthasana (285 to 287)
Bhujapidasana (348)
Astavakrasana (342 and 343)
Adho Mukha Vriksasana (359)
Pincha Mayurasana (357)
Mayurasana (354)
Hamsasana (356)
Urdhva Kukkutasana (419)
Parsva Kukkutasana (424 and 425)
Bakasana (410)
Parsva Bakasana (412)
Dwipada Koundinyasana (438)
Ekapada Koundinyasana I and II (441 and 442)
Ekapada Bakasana I and II (446 and 451)
Galavasana (427)
Ekapada Galavasana (432)
and finish each of these asanas with Viparita Chakrasana (488 to 499)
Uttanasana (48)
Savasana (592)
Nadi Sodhana Pranayama (Section 205) for 10 minutes, Uddiyana (Section 201) 8 times and Nauli 8 times (Section 202).

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