Three day course – Third day

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

Salamba Sirsasana I (184) for 10 minutes
Utthita Trikonasana (4 and 5) for half a minute on each side
Parivrtta Trikonasana (6 and 7) for half a minute on each side
Utthita Parsvakonasana (8 and 9) for 20 seconds each side
Parivrtta Parsvakonasana (10 and 11) for 20 seconds each side
Virabhadrasna I, II &III (14, 15 and 17) for 15 seconds on each side
Ardha Chandrasana (19) for 20 seconds on each side
Parsvottanasana (26) for 30 seconds on each side
Prasarita Padottanasana I (33 and 34)
Padangusthasana (44) for 30 seconds
Padahastasana (46) for 30 seconds
Uttanasana (48) for one minute
Urdhva Prasarita Ekapadasana (49) for 15 seconds on each side
Garudasana (56) for 10 seconds on each side
Utkatasana (42) for 15 seconds
Parighasana (39) for 15 seconds on each side
Ustrasana (41) for 20 seconds
Bhujangasana I (73) for 20 to 30 seconds
Virasana (89) for 30 to 40 seconds
Supta Virasana (96) for 30 to 40 seconds
Paryankasana (97) for 30 to 40 seconds
Padmasana (104) for 30 seconds
Parvatasana (107) for 30 seconds
Tolasana (108) for 30 seconds
Matsyasana (113) for 30 seconds
Gomukhasana (80) 15 seconds on each side
Lolasana (83) for 15 seconds
Simhasana I (109) for 20 seconds
Paschimottanasana (160) for 3 to 5 minutes
Ujjayi Pranayama (203) or Nadi Sodhana Pranayama (205) without Kumbhaka or retention for 10 minutes
Savasana (592) for 5 minutes

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