Three day course – Second day

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

Salamba Sirsasana I (184) for 10 minutes
Parsva Sirsasana (202 und 203) for 20 seconds each side
Ekapada Sirsasana (208 und 209) for 10 to 15 seconds each side
Urdhva Padmasana (211) for 20 seconds
Pindasana in Sirsasana (218) for 30 seconds
do all these at one stretch
Salamba Sarvangasana I (223) for 8 to 10 minutes
Salamba Sarvangasana II (235) for 30 seconds
Niralamba Sarvangasana I und II (236 und 237) for 30 seconds each
Halasana (244) for 5 minutes
Karnapidasana (246) for 30 seconds
Supta Konasana (247) for 20 seconds
Parsva Halasana (249) for 20 seconds on each side
Ekapada Sarvangasana (250) for 15 seconds on each side
Parsvaikapada Sarvangasana (251) for 15 seconds on each side
Urdhva Padmasana (261) for 20 seconds
Pindasana in Sarvangasana (269) for 20 seconds
all to be done at one stretch
Jatara Parivartanasana (275) for 15 seconds on each side
Urdhva Prasarita Padasana (276 bis 279) for 15 seconds on each position
Mahamudra (125) for 20 to 30 seconds on each side
Janu Sirsasana (127) for 20 seconds on each side
Ardha Baddha Padma Paschimottanasana (135) for 20 seconds on each side
Triang Mukhaikapada Paschimottanasana (139) for 20 seconds on each side
Marichyasana I und II (144, 146 und 147) for 20 seconds on each side
Paschimottanasana (160) for 3 minutes
Urdhva Mukha Paschimottanasana I (168) for one minute
Marichyasana III (303 und 304) for half a minute on each side
Ardha Matsyendrasana I (311 und 312)for half a minute on each side
Baddha Konasana (102) for one minute
Uttanasana (48) for 2 minutes
Savasana (592) for 5 minutes
Ujjayi Pranayama (203) or Nadi Sodhana Pranayama (205) for 8 minutes in any comfortable asana
Savasana (592)

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