Three day course – First day

Light on Yoga – Three day course – First day of the week

Salamba Sirsasana I (184) for 10 minutes
Salamba Sarvangasana I (223) for 10 minutes
Halasana (244) for 5 minutes
Jathara Parivartanasana (275) half minute on each side
Paripurna Navasana (78) for one minute
Ardha Navasana (79) for 20 to 30 seconds
Paschimottanasana (160) for 3 to 5 minutes
Marichyasana III (303 and 304) for 30 seconds each side
Ardha Matsyendrasana I (311 and 312) for 30 seconds on each side
If Marichyasana III or Ardha Matsyendrasana I is difficult to perform then do Bharadvajasana I and II (297,298, 299 and 300)
Parvatasana (107) for one minute
Matsyasana (113) for 20 to 30 seconds
Salabhasana (60) for 20 to 30 seconds
Dhanurasana (63) for 30 seconds
Urdhva Mukha Svanasana (74) for 20 to 30 seconds
Adho Mukha Svanasana (75) for one minute
Uttanasana (48) for 1 or 2 minutes
Savasana (592) for 5 minutes
Nadi Sodhana Pranayama in Padmasana (104) or in Virasana (89) or in Siddhasana (84) with inhalation retention for 10 minutes and 6 Uddiyanas (Section 201) and again do
Savasana

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