Course Two 45th to 50th week

5. October 2020

Salamba Sirsasana I (184)
Salamba Sirsasana II (192)
Salamba Sirsasana III (194 and 195)
Baddha Hasta Sirsasana (198)
Mukta Hasta Sirsasana (200 and 201)
Parsva Sirsasana (202 and 203)
Parivrttaikapada Sirsasana (206 and 207)
Ekapada Sirsasana (208 and 209)
Parsvaikapada Sirsasana (210)
Urdhva Padmasana (211)
Parsva Urdhva Padmasana (215 and 216)
Pindasana in Sirsasana (218)
Salamba Sarvangasana I & II (223 and 235)
Niralamba Sarvangasana I & II (236 and 237)
Halasana (244)
Karnapidasana (246)
Supta Konasana (247)
Parsva Halasana (249)
Ekapada Sarvangasana (250)
Parsvaikapada Sarvangasana (251)
Parsva Sarvangasana (254)
Setubandha Sarvangasana (259)
Ekapada Setubandha Sarvangasana (260)
Urdhva Padmasana (261)
Parsva Urdhva Padmasana (264 and 265)
Pindasana in Sarvangasana (269)
Parsva Pindasana (270 and 271)
Jatara Parivartanasana (275)
Supta Padangusthasana (285 to 287)
Anantasana (290)
Paschimottanasana (160)
Parivrtta Paschimottanasana (165)
Janu Sirsasana (127)
Parivrtta Janu Sirsasana (132)
Krounchasana (141 and 142)
Akarna Dhanurasana (173 and 175)
Baddha Padmasana (118)
Yoga Mudrasana (120)
Kukkutasana (115)
Garbha Pindasana (116)
Goraksasana (117)
Simhasana II (110)
Matsyasana (113)
Supta Virasana (96)
Bhekasana (100)
Baddha Konasana (102)
Ardha Matsyendrasana I (311 and 312)
Marichyasana III (303 and 304)
Marichyasana IV (305)
Malasana I ( 321)
Uttana Padasana (292)
Urdhva Dhanurasana I (482) 6 times
Savasana (592)

All Sirsasana cycle can be done at one stretch staying 10 to 15 seconds on each side, except Sirsasana I (184) where you have to stay for 5 minutes. Also stay for 5 minutes in Salamba Sarvangasana I (234) and Halasana (244), and the rest for 15 seconds on each side. Do Paschimottanasana (160) for 3 to 5 minutes and the rest of the asanas from 15 to 20 seconds.

Nadi Sodhana Pranayama (Section 205) with Antara Kumbhaka or inhalation retention for 10 minutes, Bhastrika (Section 206) for 3 minutes and Uddiyana (plates 593, 594) 8 times.

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