Week Course – Second day of the week

21. December 2020

Sirsasana and cycle (184 to 218)
Adho Mukha Vrksasana (359)
Mayurasana (354)
Padma Mayurasana (355)
Nakrasana (68 to 71)
Salabhasana or Makarasana (60 or 62)
Dhanurasana (63)
Parsva Dhanurasana (64 and 65)
Chaturanga Dandasana (67)
Bhujangasana I (73)
Urdhva Mukha Svanasana (74)
Adho Mukha Svanasana (75)
Salamba Sarvangasana and cycle (234 to 271, outside 267)
Jatara Parivartanasana (275)
Supta Padangusthasana (285 to 287)
Urdhva Prasarita Padasana (276 to 279)
Chakrasana (280 to 283)
Paripurna Navasana (78)
Ardha Navasana (79)
Utkatasana (42)
Ustrasana (41)
Parighasana (39)
Garudasana (56)
Vatayanasana (58)
Marichyasana III (303 and 304)
Ardha Matsyendrasana I (311 and 312)
Pashasana (328 and 329)
Paschimottanasana (160)
Kurmasana and Supta Kurmasana (363, 364 and 368)
Eka Pada Sirsasana and Skandasana (371 and 372)
Urdhva Dhanurasana (486) for 15 times
Savasana (592)
Uddiyana (Section 201) and Nauli (Section 202) for 8 times each.
Ujjayi Pranayama (Section 203) with inhalation retention for 10 minutes and meditation for 5 minutes.

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