Week course 3 – First day of the week

Sirsasana and cycle (184 to 218)
Sarvangasana and cycle (234 to 271)
Bhujapidasana (348)
Astavakrasana (342 and 343)
Bakasana (410)
Parsva Bakasana (412)
Urdhva Kukkutasana (419)
Parsva Kukkutasana (424)
Dwipada Koundinyasana (438)
Ekapada Koundinyasana I (441)
Ekapada Bakasana I (446)
Ekapada Bakasana II with Ekapada Koundinyasana II (451 with 442)
Galavasana (427)
Ekapada Galavasana (432)
finishing each asana with
Viparita Chakrasana (488 to 499)
Adhomukha Vriksasana (359)
Pincha Mayurasana (357)
Mayurasana (354)
Paschimottanasana (160) for 5 minutes
Savasana (592)
Nadi Sodhana Pranayama for 15 minutes
Ujjayi Pranayama with Antarkumbhaka (inhalation retention) for 8 times
Meditation in Padamasana (104) or Siddhasana (84) for 5 minutes.

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