Light on Yoga – Surya Namaskar Those who wish to prostrate to the sun (surya namaskar) and to develop the arms and chest, can do the following asanas in sequence at first for six rounds, increasing the number according to capacity. Tadasana (1)  Inhalation  Uttanasana (47 and 48)  Exhalation, inhalation (Plate 47) and jump to……

Light on Yoga – Three day course – Third day of the week Salamba Sirsasana I (184) for 10 minutesUtthita Trikonasana (4 and 5) for half a minute on each sideParivrtta Trikonasana (6 and 7) for half a minute on each sideUtthita Parsvakonasana (8 and 9) for 20 seconds each sideParivrtta Parsvakonasana (10 and 11)…

Light on Yoga – Three day course – Second day of the week Salamba Sirsasana I (184) for 10 minutesParsva Sirsasana (202 und 203) for 20 seconds each sideEkapada Sirsasana (208 und 209) for 10 to 15 seconds each sideUrdhva Padmasana (211) for 20 secondsPindasana in Sirsasana (218) for 30 secondsdo all these at one…

Light on Yoga – Three day course – First day of the week Salamba Sirsasana I (184) for 10 minutesSalamba Sarvangasana I (223) for 10 minutesHalasana (244) for 5 minutesJathara Parivartanasana (275) half minute on each sideParipurna Navasana (78) for one minuteArdha Navasana (79) for 20 to 30 secondsPaschimottanasana (160) for 3 to 5 minutesMarichyasana…

Light on Yoga – 26th to 30th week Salamba Sirsasana I (184)Parsva Sirsasana (202 and 203)Ekapada Sirsasana (208 and 209)Urdhva Padmasana (211)Pindasana in Sirsasana ( 218)Salamba Sarvangasana I (223)Salamba Sarvangasana II (235)Niralamba Sarvangasana I (236)Niralamba Sarvangasana II (237)Halasana (244)Karnapidasana (246)Supta Konasana (247)Parsva Halasana (249)Ekapada Sarvangasana (250)Parsvaikapada Sarvangasana (251)Urdhva Padmasana (261)Pindasana in Sarvangasana (269)Jatara Parivartanasana (274…

Light on Yoga – 22nd to 25th week Salamba Sirsasana I (184)Parsva Sirsasana (202 and 203)Ekapada Sirsasana (208 and 209)Salamba Sarvangasana I (223)Salamba Sarvangasana II (235)Niralamba Sarvangasana I (236)Niralamba Sarvangasana II (237)Halasana (244)Karnapidasana (246)Supta Konasana (247)Parsva Halasana (249)Ekapada Sarvangasana (250)Parsvaikapada Sarvangasana (251)Urdhva Prasarita Padasana (276 to 279)Jatara Parivartanasana (274 and 275)Chakrasana (280 to 283)Salabhasana (60)Dhanurasana…

Light on Yoga 19th to 21st week Salamba Sirsasana I (184)Parsva Sirsasana (202 and 203)Ekapada Sirsasana (208 and 209)Salamba Sarvangasana I (223)Salamba Sarvangasana II (235)Niralamba Sarvangasana I (236)Niralamba Sarvangasana II (237)Halasana (244)Karnapidasana (246)Supta Konasana (247)Parsva Halasana (249)Ekapada Sarvangasana (250)Parsvaikapada Sarvangasana (251)Urdhva Prasarita Padasana (276 to 279)Jatara Parivartanasana (274 and 275)Chakrasana (280 to 283)Paripurna Navasana (78)Ardha…

Light on Yoga – 16th and 17th week Salamba Sirsasana I (184)Utthita Trikonasana (4 and 5)Parivrtta Trikonasana (6 and 7)Utthita Parsvakonasana (8 and 9)Parivrtta Parsvakonasana (10 and 11)Virabhadrasana I, II & III (14, 15 and 17)Ardha Chandrasana (19)Parsvottanasana (26)Prasarita Padottanasana I & II (33 and 34, 35 and 36)Padangusthasana (44)Padahastasana (46)Uttanasana (48)Urdhva Prasarita Ekapadasana (49)Utkatasana…

Light on Yoga – 14th and 15th week Salamba Sirsasana I (184)Utthita Trikonasana (4 and 5)Parivrtta Trikonasana (6 and 7)Utthita Parsvakonasana (8 and 9)Parivrtta Parsvakonasana (10 and 11)Virabhadrasana I, II & III (14, 15 and 17)Ardha Chandrasana (19)Parsvottanasana (26)Prasarita Padottanasana I & II (33 and 34, 35 and 36)Padangusthasana (44)Padahastasana (46)Uttanasana (48)Parighasana (39)Salabhasana or Makarasana…

Light on Yoga – 11th and 12 th week (Tadasana)Utthita Trikonasana (4 and 5)Parivrtta Trikonasana (6 and 7)Utthita Parsvakonasana (8 and 9)Parivrtta Parsvakonasana (10 and 11)Virabhadrasana I, II & III ( 14, 15 and 17)Ardha Chandrasana (19)Parsvottanasana (26)Prasarita Padottanasana I & II (33 and 34, 35 and 36)Padangusthasana (44)Padahastasana (46)Uttanasana (48)Parighasana (39)Urdhva Prasarita Padasana (276…