Week course 3 – Third day of the week

Sirsasana and cycle (184 to 218)
Sarvangasana and cycle (234 to 271)
Dwipada Viparita Dandasana (516)
Mandalasana (525 to 535)
Ekapada Viparita Dandasana I & II (521 and 523)
Chakrabandhasana (524)
Kapotasana (512)
Laghu Vajrasana (513)
Vrschikasana I (537)
Bhujangasana II (550)
Rajakapotasana (551)
Padangustha Dhanurasana (555)
Gherandasana I & II (561 and 564)
Ekapada Rajakapotasana I & II (542 and 545)
Valakhilyasana (544)
Sirsapadasana (570) and
Ganda Bherundasana (580, 581)
Viparita Salabhasana and Tiriang Mukhottanasana (584 and 586) all together
Paschimottanasana (160)
Marichyasana III (303)
Ardha Matsyendrasana I (311)
Pasasana (328)
Paripoorna Matsyendrasana (336)
Savasana (592)
Nadi Sodhana Pranayama without retention for 10 to 15 minutes.

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