Week course – First day of the week

Sirsasana and cycle (184 to 218 except 192,194,195,198,200,201)
Sarvangasana and cycle (234 to 271 except 267)
Supta Padangushthasana (285 to 287)
Anantasana (290)
Paschimottanasana (160)
Utthita and Parivrtta Trikonasana (4 and 5, 6 and 7)
Utthita and Parivrtta Parsvakonasana (8 and 9, 10 and 11)
Virabhadrasana I, II, III (14, 15 and 17)
Ardha Chandrasana (19)
Utthita Hasta Padangushthasana (23)
Parsvottanasana (26)
Prasarita Padottanasana I and II (33 and 34, 35 and 36)
Ardha Baddha Padmottanasana (52)
Padangushthasana (44)
Padahastasana (46)
Uttanasana (48)
Marichyasana II, III, IV (144-146, 303, 304, 305)
Ardha Matsyendrasana I (311 and 312)
Malasana I and II (321 and 322)
Pashasana (328 and 329)
Urdhva Dhanurasana (486) for 12 times
Savasana (592)
Nadi Sodhana Pranayama (Section 205) for 15 minutes and meditation for 5 minutes.

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