Week course – Fourth day of the week

11. January 2021

Salamba Sirsasana and cycle (184 to 218 except 192, 194, 195, 198, 200 and 201)
Salamba Sarvangasana and cycle (234 to 271 except 267)
Jatara Parivartanasana (275)
Supta Padangusthasana (285 to 287)
Paschimottanasana (160) for 5 minutes
Padmasana and cycle (104 to 124)
Virasana (89)
Supta Virasana (96)
Paryankasana (97)
Upavistha Konasana (151)
Baddha Konasana (102)
Kurmasana (363 and 364) for one minute each
Supta Kurmasana (368) for three minutes
Eka Pada Sirsasana (371) one minute per side
Skandasana (372) for 30 seconds on each side
Marichyasana III (303 and 304)
Ardha Matsyendrasana I (311 and 312)
Pashasana (328 and 329)
Uttana Padasana (292)
Setu Bandhasana (296)
Urdhva Dhanurasana (486) for 12 times staying 20 seconds each time
Savasana (592) Nadi Shodhana Pranayama (with inhalation retention) (Section 205) for 15 minutes and meditation to capacity in any asana as described earlier.

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