Week course – Third day of the week

Sirsasana (184) 10 minutes
Sarvangasana I (234) 10 minutes
Halasana (244) 5 minutes
Supta Padangusthasana (285 to 287)
Urdhva Prasarita Padasana (276 to 279)
Paripurna Navasana (78)
Ardha Navasana (79)
Janu Sirsasana (127)
Parivrtta Janu Sirsasana (132)
Ardha Baddha Padma Paschimottanasana (135)
Triang Mukhaikapada Paschimottanasana (139)
Krounchasana (141 and 142)
Marichyasana I (144)
Paschimottanasana (160)
Urdhva Mukha Paschimottanasana I and II (168 and 170)
Parivrtta Paschimottanasana (165)
Akarna Dhanurasana (173 and 175)
Kurmasana and Supta Kurmasana (363, 364 and 368)
Eka Pada Sirsasana and Skandasana (371 and 372)
Urdhva Dhanurasana (486) for 15 times
Eka Pada Urdhva Dhanurasana (501 and 502) once
Uttanasana (48)
Savasana (592)
Surya Bhedana Pranayama (Section. 204) for 10 minutes
Ujjayi (Section 203) for 5 minutes
Bhastrika (Section 206) for 3 minutes and meditation for 5 minutes.

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