Beginner's Second Half

i-2

Lesson 6Hips and Lags Inner Thigh Stretch Hip PullAnkle Stretches PadmasanaArdha Bhujangasana (Variation I and ii)BalancingVrksasana(Variation I)Inverted Easy Bridge Vlparita Kaianl Halasana Sharvangasana SbsasanaAbdominal Merudanasana Supta Merudanasana Parsuva Rada CalansanaSide BendingParighasanaJatara ParivartanasanaPartvrtta TrkonasanaUtthlta ParevakonasanaArdha Bhufangasana (Variation ll)Forward BendingJanu SirasanaPadahastasanaPaschimatana (Variation I and ll)Fallen LeafUpavlstha Konasana Variation Baddha KonasanaBack BendingMakarasana (Variation I. ll and lll) Bhujangasana (Variation I and ll)Supta Virasana Variation Spinal Stretch Matsyasana (Variation I and Il)Ustrasana (Variation l)PrenayamaComplete Breath 63:6, 4:8,1:4:2 Ujjayl Breath Agnl Sara DhautlMediation Anapana Kail FireBuddhist MindftJness Mantra - The Power of God Guided Meditation - Ram DessmiscellaneousEye StretchesPalming Simhasana Jk/aBandhe Surya Namaskar Cradle Flock Vocal Cord Stretch

INTERMEDIATE FIRST HALFLESSON 11. Nadi Sodhana Pranayama (Alternate Nostril Breathing) - This technique of pranayama purifies the nadis in our body. A nadi is a channel which is used for the passage of prana. The number of nadis in our body varies from 72,000 to 3 million. The positive/negative forces in our body are regulated by the two major nadis - Ida and Pingala. This technique of pranayama may be done to all of the ratios presented thus far. To execute: Exhale. Close theright nostril with the right thumb. Inhale left nostril. Close left with right ring and little finger. Hold. Exhale through right by removing right thumb.Inhale right side. Close right with thumb. Release left side and exhale. This makes one round.2. Utthita Trikonasana (Extended Triangle Pose) - Widen the legs 4 to 5 feet.Inhale, raise the arms parallel to the floor, palms down. Point the right foot out at a 90 degree angle. Exhale, place the right palm flat beside the right foot while keeping both knees locked out. Bring the left arm up so a straight line is formed with both arms. Look up at the left hand. Hold 30 seconds. Inhale up and repeat to the opposite side. This movement tones the leg muscles and relieves back aches and neck sprains.3. Parivrtta Parsvakonasana (Revolving Lateral Angle Pose) - Widen the legs 4 to 5 feetT Inhale, raise the arms parallel to the floor, palms down. Point the right foot out to a 90 degree angle. Exhale, bend the right leg at the knee and place the left palm on the floor by the outer right foot. Bring the right arm up forming a straight line with the two arms. Look up, hold, exhale. Repeat to the opposite side. This asana massages the abdominal organs, aids digestion, and increases blood circulation around the spinal column.4. Padangusthasana (Foot/Toe Pose) - Stand, widen the legs one foot apart. Exhale, bend forward, hold both big toes between the first two fingers and thumbs. Do not bend the knees. Place the head between the legs. Hold 30 seconds. Inhale up. This asana tones the abdominal organs, increases digestive juices, and activates the liver and spleen. Gastric troubles are also relieved.

Schedule:Surya Namaskar, Vrksasana, Padahastrasana, Utthita Parsvakonasana,Parivrtta Trikonasana, Padangusthasana, Baddha Konasana, Viparita Karani, Halasana, Sharvangasana, Matsyasana (Variation I and II), Cradle Rock, Parswa Pada Calanasana, Makarasana, Salabhasana, Fallen Leaf, Ustrasana, Ardha Bhu;angasana, Parighasana, Supta Virasana, Paschimatana, Upavistha Konasana Variation. Supta Merudanasana,Jatara Parivartanasana, Sirsasana, Shavasana, Pranayama, Meditation.

Intermediate first halfLesson 21. Parava Halasana (Side Plow Pose): Assume Halasana. Place the hands on the back near the shoulders. Move both legs as far to the left as possible. Hold 30 seconds. Repeat to the other side. This movement gives lateral movement to the spine, exercises the colon, and b an aid to ramUliatlon.2. Uttanasana (Intense Spine Stretch): Stand. Keep both knees tight and exhale forward placing the palms flat on the floor behind the heels. Hold the trunk as close as possible to the thighs. Hold one minute. Inhale up. This movement tones the liver, spleen and kidneys. Cures stomach pains, rejuvenates spinel nerves and relieves depression.3. Dandasana (Rod Pose): Sit on the floor. Extend both legs straight out. Place the palms flat on the floor beside the hips. Fingers facing forward. Raise both legs up, keeping the knees straight and balance on the buttocks. This movement tones the kidneys, reduces the waist line and relieves gastric pains.

intermediate First HalfLesson 31. Yoga Mudrasana: Sit in padmasana. Place the hands behind the back, clasping the right wrist with the left fingers. Exhale, bend the trunk forward and rest the head on the floor. Bring the arms up behind the back, keeping the elbows straight. Hold 30 seconds. Inhale up. This asana is useful in awakening Kundalini; peristaltic activity is Intensified; waste matter is pushed into the colon and constipation Is relieved.2. Dhanurasana (Bow Pose): Lie on the stomach, face down. Bend the knees, stretch back and clasp the ankles with the hands. Inhale, lift the knees and chest off the floor, kick back with the legs, pull forward with the arms. Rest on the abdominal area. After the lift is made, bring the legs together as close as possible. Hold 30 seconds. Exhale down. This movement brings elasticity to the spine and tones the abdominal organs.3. Ardha Matsyendrasana (Half Spinal Twist): While sitting, place the right foot under the left buttock. Place the left foot flat in front of the right knee. Wrap the right arm around the outside of the left knee and clasp the left ankle. Place the left palm flat on the floor behind the back. Exhale, look over the left shoulder. Hold one minute. Exhale forward and exchange sides. This asana tones all spinal nerves and massages the abdominal organs. The spinal nerve roots of the sympathetic system are toned. The kidneys, pancreas, liver and spleen are affected.Schedule:Surya NamaskarUtthita ParsvakonasanaParivrtta TrikonasanaUtthfia TrikonasanaParivrtta ParsvakonasanaPartengurtfittsanaDandasanaYoga MudraArana MatsysnorasanaHate sanaPareva HatesanaSharvangasanaMatsyasana Variation I & IIParevn Poda CaianasanaDhahuresana

Intermediate first halfLesson 41. Kapalabhati (Skull Cleansing Breath): In this technique of pranayama. the inhale is slow but the exhale is vigorous. When exhaling, contract the abdominal muscles, inhale by releasing the abdominal muscles. Avoid any shoulder movement. This breath drains sinuses and increases concentration, psychic energy is also worked slowly through the chakras. The abdominal muscles are invigorated. Do a comfortable number of rounds.2. Metsyasana Variation lll: Sit In padmasana. Drop back into Matsyasana (as described In Beginner's First Half) while keeping the knees on the floor. This variation will increase the stretch In the knees, thighs and chest Breathing becomes fuller.3. Ardha Baddha Padmottanasa (Half Bound Lotus Stretch): Sand. Balance on the left leg. Raise the right leg off, bend the right knee and place the sole of the foot on the left thigh. Bend forward and place the left palm flat on the left side of the left foot, place the right hand flat on the right side of the left foot Bring the head to the left knee and lay the chest along the left thigh as far as possible. Hold for 1 minute. Inhale up and change sides. This movement cures stiffness of the knees, contracts the abdominal organs, increases digestive powers and peristaltic activity and helps eliminate toxious waste matter.

Intermediate first half Lesson 51. Dhanurasana Variation It: Assume Dhanurasana (Intermediate Lesson 3). Inhale, rock back; exhale, rock forward. Continue to rock 6 to 1o times. This variation increases the stretch to the spine and massages and stretches the abdominal organs.2. Parva Dhanurasana (Side Bow Pose): Assume Dhanurasana. Roll to the right side, stretching the legs and chest. Hold for a comfortable period of time. Inhale back to the starting position and repeat to the opposite side. This is a more strenuous version of the previous variations. The side movement stimulates the abdominal organs by pressing them against the floor.3. Ustrasana Variation ll: Stand on the knees, keeping the thighs and feet together. Arch the back and drop the head, placing the palms along the soles of the feet Contract the buttocks, throw the thighs out and feel the full stretch In the spine. Hold 30 seconds. Inhale up and rest in fallen leaf. This variation gives the same benefits as listed in the variation of Beginner's Second Haff, Lesson 1. 4. Ardhad Muka Svanasana (Stretched Dog Pose): Assume a push-up position with the feet one foot apart Lift the body off the floor. With straight arms, move the head In toward the feet and place the top of the head on the floor. Push the heels back, locking the knees out Both feet should be flat on the floor. Hold one minute. Exhale down. This asana removes fatigue. relieves pain and stiffness In the heels, strengthens the ankles, relieves stiffness in the shoulder blades and joints, and strengthens the abdominal muscles.

Intermediate first half lesson 61. Sltali Pranayama (The Cooling Breath): While sitting in Padmasana, open the mouth and curl the tongue in a U shape and protrude It out of the mouth. The air is drawn in on an inhale through the mouth as if drinking through a straw. Close the mouth and exhale slowly through the nose. Any ratio may be used on this technique. This type of breathing cools the entire body, activates the liver and spleen, improves digestion and relieves thirst2. Dolasana (Swing Pose): Lie flat on the stomach with the two arms extended forward. Inhale, raise the extended arms, head, upper body and legs as high as possible, balance on the midsection. Hold 15 seconds. Exhale down. This movement exercises the spinal column and back muscles.3. Tripodasana (Three Footed Pose): Assume a push-up position (off the floor). lift the right arm off the floor, placing the back of the right hand on the lower back. Hold the body parallel to the floor. Balance as long as possible with the left arm. Exhale down and rest. Exchange skies. This movement is excellent for building strength in the shoulders and arms.4. Triang Mukhaipada Paschimatana (Three Limbed Head/Knee Pose): Sit on the floor with both legs extended straight Bend the right leg at the knee, move the right foot back and place the foot by the side of the right hip. Stretch forward, holding the left foot with both hands. Extend the chest forward and bring It as close as possible to the thigh. The knees should be close together. Hold one minute.' Inhale up and repeat to the opposite side. This asana Improves flat feet, and ankle and knee sprains. The abdominal organs are toned and sluggishness is removed. Since a majority of diseases are caused by poor health of the abdominal organs, it is essential they be kept in trim.

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1. Purvattanasana (Front Body Stretch): Sit on the floor with both legs extended Place the hands by the hips, fingers pointing in the same direction as the feet. Bend the legs at the knees, placing the feet flat. Inhale. Lift the body off the floor, straighten the arms and legs. Drop the head back limp. Hold one minute. Exhale down. This is a good counter match for any forward bending movement (i.e.. Paschimatana. Upavistha Konasana). It also builds strength in the arms, shoulders and wrists; the chest is fully expanded.2. Katikasana (Inclined Plane Pose): This movement is executed like Purvattanasana except for that when the hands are placed on the floor In the beginning, the fingers are pointing In the opposite direction than the feet The benefits are the same as Purvattanasana.3. Utthita Tolangulasana (Risen Balance Pose): Sit in Padmasana. Extend the arms in front of the body until the upper body is at a 45* angle from the floor; keep the arms paralleL This movement exercises quite strongly the rectus abdominus muscles in the mid-section.

Intermediate First HalfLesson 3

Intermediate Second HalfLaason 1

Intermediate Second HalfLaason 1

1. Kamapsdasana (Ear Pressure Poee): Assume Haiasana. After the holding time has been reached, bend the knees, placing the right knee beside the right ear and the left knee beside the left ear. Rest both knees on the floor touching the ears. Interlock the fingers, stretching the arms as In Haiasana. Hold one minute This movement rests the heart and the legs. The spine is stretched and a supply of fresh blood is eert to the area around the waistline.2. Supta Konaaana (Recfining Angle Pose): From Kamapedasana, extend the legs straight and widen them as far as possible. Lock out the knees. Ctasptherighttoeswfththeright hand and the left toes with the left hand. Push the heels back toward the floor. Hold one to two minutes. This asana tones the legs and helps contract the abdominal organs.1 Kakasana (Crow Poee): Squat on the bafis of the feet Place the palms flat on the floor wider than body width. Spread the fingers apart Place the knees on the respective upper arms, shift the body weight forward, flfUng the toes off the floor. Balance as long as poss&ie. This asana increases body control and develops strength in the arms, wrists and shoulders.Schedule:Surya NamaskarArdha Baddha PadmattanasanaYoga Mudra Utthfla TotangUtasana Ardha Mateyendrasana Parewa Haiasana Kamapedasana Supta Konasana Sharvangasana Matsyasana (al variations) Dhanurasana (Variation I & II) DdasanaArdha Mukha Svanasana Usbasana (Variation I & II)Intemwdtate Second HalfLesson 2

Intermediate Tier oral HalfLasaon 4

INTERMEDIATE SECOND HALFLESSON 3

Triang Mukhaflcapada PascMmatana1. Sarpasana (Snake Pose) - Lie flat on the stomach with the hands clasped behind the back. Place the chin on the floor, feet together. Inhale, raise the head and upper body as high as possible off the floor. Hold 20 seconds.Exhale down. This movement exercises the spinal and back muscles.2. Urvasana (Thigh Pose) - Stand. Widen the feet about 18 inches. Point the toes out at a 45 degree angle. Place the hands in Prayer Mudra. Bend thelets at the knees and lower the body down until the back of the thighs are parallel to the floor. Stand on the balls of the feet. The heels cone off the floor. Hold one minute. Inhale up. This is a powerful asana for building strength in the thighs.3. Parvatanasana (Mountain Pose) - Sit in Padmasana. Interlock the fingers and stretch the arms overhead. Push the palms up toward the celling. Tilt the head down pointing the chin toward the chest. Hold two minutes. Exhale, lower.This movement relieves rheumatic pains and tightness in the shoulders. It helps the chest move freely. The organs in the abdominal cavity are drawn in andthe chest is given a full expansion.4. Bhujangasana - Variation II - Lie flat on the stomach, arms alongside the body palms up. Place the forehead on the floor, bend the legs at the knees and lift the lower legs off the floor. Inhale, 11ft the head and upper body off the floor as high as possible; reach back with the two hands toward the respective icnees. Do not lift the arms off the floor. Do not be concerned if the hands never reach the knees since this 1s an intensified version of Bhujangasana Variation I (Beginners First Half). The lumbar and dorsal regions of the spine benefit and the neck and shoulder muscles are fully stretched. More blood circulates in the pelvic region; the thyroids, parathyroids, adrenals and gonads receive an additional supply of blood which results in increased vitality.Schedule:Surya Namaskar, Urvasana, Baddha Padmottanasana, Kakasana, Dandasana,Yoga Mudra, Parvatanasana, Utthita Tolangulasana, Ardha Matsyendrasana, Parswa Hal asana, Kamapedasana, Supta Konasana, Sharvangasana, Matsyasana, Dhanuasana (Variation I and II), Sarpasana, Dolasana, Tripodasana, Parsva Dhanurasana, Salabhasana, Bhujangasana Variation II, Ardha Mukha Svanasana. Ustrasana Variation I and II, Triang Mukhaikapada Paschimatana, Katlkasana, Paschimatana, Purvattasana, Sirsasana, Shavesana, Pranayama, Meditation.1. Bhastrttca Pranayama (Beflows Braathing): To do this technique, a fast, vigorous breath is taken and the exhale is forceful. An in-breath and an out-breath consume one round. This Is a very rapid technique of breathing. Do a comfortable number of rounds, and with a deep, full inhale. This Invigorates the liver, spleen, pancreas and abdominal muscles. Digestion is improved, sinuses are drained and one has a general feeling of well-being.2. Bakasana (Crane Pose): Assume Kakasana (Intermediate Second Half. Lesson 2). Tit the body slightly forward and stretch the arms straight until the elbows are locked. Hold 2D seconds. Exhale, rest. This movement strengthens the arms and abdominal organs.3. Chakrasana (Wheel Pose): Lie flat on the back. Bend the legs at the knees and place the feet flat; bend the arms and place the palms flat with the fingers painting in toward the shoulders. Inhale, Uft the entire body off the floor, resting on the hands and feet Drop the head Amp, walking the hands in toward the feet. Hold 20 seconds. Exhale lower. Chakrasana stretches the legs, hipe, shoulders, arms and spine.4. Nbalamba Sharvangasana, Variation I (Shoulderstand Without Support):AssumeSharvangasana wflh support of the two hands. Release the hands, place them overhead on the floor wtth the two arms extended. This variation tones the entire body by an Increase in blood flow and the elimination of toxin-forming material.Schedule:Surya NamaskarUrvasanaBaddha PadmattanasanaDandasana Yoga Mudra Parvatanasana Utthka Tolangutasana Ardha MatsyendrasanaPareua Malaga mi roio*M s erawBi mKamapedasana Supta Konasana SharvangasanaNkatemba Sharvangasana Variation IMatsyasanaDhanurasanaBhu angasana Variation II

Pranayama (including Bhastrika)

s1. Skangusthaaana (Hsad/Toe Pom): Whie atandkig. widen the legs lour feet apart. Place the hands behind the back, wrapping the left fingers around the right wrist Point the right foot at a 90* angle away from the body. Bend the right leg at the knee, lean forward and touch the forehead to the right big toe. Keep the left knee straight Raise the two arms up behind the back as high as possible, keeping the elbows locked. Hold 20 seconds. Inhale up and repeat to the left side. This movement buids strength in the thigh end calf muscles.2. Mmtemba Shervangssans Variation I: Assume Nbahunba Sharvangasana Variation I (Lesson 4). Raise both arme up. placing the hands on or by the side of the two knees. Keep the body as perpendicular to the floor as powJble; try not to let the toes drop ewer the top of the head. TNs variation has the same benefks as described In Variation I (Lesson 4). In add&ton. the spinal vertebrae are extended more than in other variations of Sharvangasana.3. Parsva Kakasana (Side Crow Pom): Squat on the bals of the feet as I assuming Kakasana (lesson 2). Place both hands on the foor to the right side of the body, fingers pointing straight ahead. palms fiat Press the outer right knee on the outer, upper left arm. Keep both knees together and touching. Lean forward and slightly to the right, UUng both feet off the floor and balance on the two hands. Hold as iongaspossBrie. Lower and repeat to the opposto side. Parsva Kakasana has the same benefits as regular Kakasana.4. Uddiyana Band ha (Stomach Lift): This Is a cUHcult movement to explain on paper. As a residt,It wB be fuBy explained In dass. I! Is exceBent for toning the abdominal organs and eliminating toxins In the digestive tractSchedule:Surya Namaskar

Supta KonasanaNkalambe Sharvangasana Variation I and li

Bhufangasana Variation II Triang MukhaBapada PaschknatanaUdefiya Bandha

IfflCBtefl Parsva Halasana Kamapedasana Supta KonasanaNkalamba Sharvangasana (Variation I and II)Easy BridgeVipartta KaraniHalasanaSharvangasanaSksasanaftMowtfnel Dandasana Yoga Mudrasana Utthlta Toiangulasana Uddiyana Band ha Merudanasana Supta Merudanasana Parsva Pada CalanasanaFonwitl Bending

UHJBftilBt Urvasana Skangusthasana Inner Thigh Stretch HipPtriiAnkle Stretches PadmasanaArdha Bhufangasana (Variation 0BalandnaTripodasanaKakasanaBakasana Parsva Kakasana VrksasanaSide BendingUtthlta TrikonasanaParivrtta ParsvakonasanaArdha MatsyendrasanaParighasanaJatara ParivartanasanaParivrtta TrikonasanaUttMta ParsvakonasanaArdha Bhujangasana (Variation W)

PadhastasanaUttanasanaArdha Baddha Padmattanasana Ardha Mukha Svananasana Triang MukhaMcapada Paschknatana qJanu SksasanaPaschbnatana (Variation I and II) Men LeafUpavistha Konasana Variation Baddha KonasanaPart BeadingDhanurasana (Variation I and II)Matsyasana (Variation I, II and III)Parsva DhanurasanaUstrasana (Variation 1 and II)DolasanaPurvattanasanaKatikasanaSarpasanaBhufangasana (Variation I, II and III) ChakrasanaMakarasana (Variation I, II and III) Sdabhasana Supta Virasana Variation Spinal StretchPranavams Nadi Sodhana KapalabhaflStanBhastrikaComplete Breath 63:6. 4:8, 1:42 Ugayi Breath Agni Sara DhautiMtegensfiiaParvatanasana Eye Stretches raxmmg Sknhasana Jtva Bandha Surya Nan si r Cradle Rock Vocal Cord Stretch1. Utkatasana (Fierce Pose)- Stand. Widen the feet 8 to 10 Inches. Inhale, raise the arms overhead placing the pains together. Lock the elbows. Exhale, bend the legs at the knees and lower until the thighs are parallel to the floor. Keep the heels flat on the floor and the arms overhead! hold 30 seconds. Inhale up and relax. This asana removes tightness 1n the shoulders and develops theleg muscles. Also, the abdominal organs are toned and the back 1s exercised.2. Marlchyasana - While sitting, bend the left leg at the knee and place the left foot flat. The Inner side of the left foot should touch the Inner right thigh, which 1s extended straight. Lean forward, wrap the left arm around the outer left shin and thigh. Bend the left arm and throw 1t behind the back.Move the right ant behind the back and Interlock the two hands. Exhale forward and bring the forehead to the right knee. Hold one minute. Inhale up and repeat to the opposite side. This asana contracts all the abdominal organs which creates a better circulation of blood. The hamstrings are also stretched.3. Hayurasana (Peacock Pose) - Kneel on the floor and slightly widen the knees.Lean forward and place the palms flat with little fingers together and touching, fingers pointing away from the body. Bend forward placing the elbows 1n the nridsectlon and rest the chest on the back of the upper arms. Stretch the legs back keeping them together. The body weight Is now resting on the wrists and hands. Shift the body forward lifting the toes off the ground. Bring the body parallel to the floor, feet together. Hold as long as possible, Relax. This movement tones the abdominal portion of the body. Blood circulation 1s Increased 1n the abdominal cavity which Improves digestion, cures ailments ofthe stomach and eliminates toxins due to faulty eating habits.Schedule:Surya Hamaskar, Slrangusthasana, Utkatasana, Urvasana, Baddha PadmottanasansKakasana, Parsva Kakasana, Bakasana, Hayurasana, Dandasana, Yoga Mudra, Parvatanasana, Utthlta Tolangulasana, Hal asana, Kamapedasana, Supta Konasana, Sharvangasana,Nlrlamba Sharvangasana Variation I and II, Matsyasana, Dhanurasana, Salabhasana,Triang Mukhalkapoda Paschlmatana, Pas chlma tana, Mari chyasana, Purvattasana,ADVANCED FIRST HALFLesson 2

ADVANCED FIRST HALFLesson 3

Chakrasana. Sirsasana, Shavasana, Pranayama, Meditation.1.. Akama Dhanurasana (Shooting Bow Pose) - Sit on the floor with both legs extended straight. Hold right toes with the right hand and the outside of the left foot with the left hand. Inhale, bend the left elbow and the left knee, bringing the foot to the left ear. Hold the left elbow high. Do not let go of the right foot, keeping the right knee locked. Hold one minute. Exhale, lower. This movement gives good flexibility to the leg muscles; the abdominal muscles are contracted; the hip joints are exercised; the lower part of the spine is exercised.1. Sethu Bandhasana (Bridge Pose) - Assume Sharvangasana, supporting the back with the palms. Bend the legs at the knees and drop the feet over the wrists to the floor in front of the body. Keep the legs together. As the body formsa bridge, the only body parts touching the floor are the head, neck, shoulders, elbows and feet. Hold one minute. To lower, slide the heels out and lower the back to the floor. This asana gives the spine a backward stretch and removes strain on the back of the neck caused by Sharvangasana.2. Vatay anas ana (Wind Relieving Pose) - Lie flat on the back with both legs extended straignt. Bend the right leg at the knee and fold the thigh into the chest. Wrap both arms around the lower right leg and squeeze the thigh into the chest as much as possible. Keep the back of the left knee flat in the floor.Hold one to two minutes. Exhale, lower and exchange sides. This movement is excellent for relieving stomach gas pains.Schedule:Sutya Namaskar, Sirangusthasana, Utkatasana, Urvasana, BaddhaPadmottanasana, Kakasana, Parsva Kakasana, Bakasana, Hayurasana, Dandasana, Parvatanasana, Utthita Tolangulasana, Hal asana, Kamapedasana, Supta Konasana, Sharvangasana, Niralamba Sharvangasana Variation I and II, Sethu Bandasana, Matsyasana, Batayanasana, Dhanurasana, Sarpasana, Dolasana, Tripodasana,Triang Mukhaikapada Paschimatana, Paschimatana, Akama Dhanurasana, Marichyasana, Purvattasana, Chakrasana, Sirsasana, Shavasana, Pranayama, Meditation.1. Akama Dhanurasana Variation II - Sit on the floor with both legs extended. Lean forward, clasp the right toes with the right hand, the left toes with the left hand. Keep the back of the knee straight. Inhale, lift the left leg up vertically keeping the knee straight. Pull the toes 1n toward the head, pushing the heel up. Hold 30 seconds. Exhale down and repeat to the right side. This asana has the sane benefits as Variation I as described 1n Lesson 2 with the exception of an additional stretch 1n the hamstring.2. Eka Pada Sethu Bandhasana (One foot Bridge Pose) - Assume Sethu Bandhasana (Lesson 2). Inhale, lift the right leg up until 1t 1s perpendicular to the floor. Hold 30 seconds. Exhale, lower and repeat to the opposite side. This asana has the same benefits as described for Sethu Bandhasana (Lesson 2) with the exception of an added stretch in the hamstring.3. Parvankasana (Couch Pose) - S1t in Virasana. Exhale back as 1f going into Supta Vlrasana, but instead of putting the back flat on the floor, tilt the neck back the rest on the top of the head. There is not any part of the upper body which touches the floor. Bring the arms overhead, bend the arms and hold the right upper arm with the left hand and the left upper arm with the right hand. Stretch the elbows back to the floor behind the head. Hold one minute. Exhale, rest. The dorsal region 1s stretched so the lungs are fully expanded; the neck muscles receive an excellent stretch; the thyroids and parathyroids are stimulated.Schedule: Surya Namaskar, Slrangusthasana, Utkatasana, Urvasana, Baddha Padnottanasana, Kakasana, Parsva Kakasana, Bakasana, Mayurasana, Dandasana, Parvatanasana, Utthita Tolangul asana, Ha las ana, Karapedasana, Supta Konasana, Sharvangasana, Niralamba Sharvangasana Variation I and II, Sethu Bandhasana,Eka Pada Sethu Bandhasana, Matsyasana, Batayanasana, Paryankasana, Dhanurasana, Sarpasana, Doladana, Tripodasana, Triang Mukhaikapada Paschimatana, Akama Dhanurasana Variation I and II, Marichyasana, Purvattasana, Chakrasana, Sirsasana, Shavasana, Pranayama, Meditation.1. An.ianevasana (Leg Split Pose) - Assume Ardha Bhujangasana. Inhale, raise both arms overhead touching the two hands together. Arch the back, tilt the head back and pull the spine backward until the upper body 1s In a half moon position. Hold 30 seconds. Exhale forward and repeat opposite side. Anjaney- asana 1s a more advanced variation of Ardha Bhujangasana. The benefits are the same, but there Is much more emphasis placed on the back and spinal column. The stretch received 1n these two body parts Is Incredible.2. Eka Pada Sharvangasana (One Foot Shoulderstand) - Assume Sharvangasana.While keeping the left leg up 1n Sharvangasana, exhale, lower the right leg overhead Into Halasana. Keep both legs straight, not bending at the knee.Hold 30 seconds. Inhale upward repeat to the other side. This variation tones the kidneys as well as the leg muscles.3. Parsva Sharvangasana (Side Shoulderstand) - Assume Sharvangasana. While keeping both legs straight, twist the trunk and legs to the right. While supporting the back with the hands, lower the body half way down to the floor on the left side. Hold 30 seconds. Inhale up and repeat to the opposite side.This variation exercises the liver, pancreas and spleen.4. Parsva Sirsasana (Side Headstand) - Assume Slrsasana. While keeping the two legs together and touching, twist the spine to the right. The entire body except the head turns sideways. Feel the stretch near the ribs. Hold 30 seconds.xhale forward and twist to the opposite side. This variation gives elasticity to the spine.Schedule:Surya Namaskar, Slrangusthasana, Utkatasana, Urvasana, Baddha Padmatttan-ADVANCED FIRST HALFLKs&n 4

ADVANCED FIRST HALFLesson 6

ADVANCED FIRST HALFLesson 5

asana, Kakasana, Parsva Kakasana, Bakasana, Anjangyasana, Nayurasana, Dandasana, Parvatanasana, Utthlta Tolangulasana, Halasana, Kamapedasana, Supta Konasana, Sharvangasana, Eka Pada Sharvangasana, Parsva Sharvangasana, Nlralamba Sharvangasana Variation I and II, Sethu Bandhasana, Eka Pada Sethu Bandhasana, Matsyasana, Vatayanasana, Paryankasana, Sarpasana, Dolasana, Tripodasana, Triang Mukhalkapada Pas chi ma tana, Akaraa Dhanurasana Variation I and II, Marichyasana, Purvattasana, Chakiasana, Slrsasana, Parsva Sirsasana, Uddlyana Bandha, Shavasana, Pranayama, Meditation.1. Nauli Kriya - This movement will be fully explained in class. It is a more advanced variation of Uddiyana Bandha. The benefits are the same as that of Uddiyana Bandha; it also strengthens the abdominal recti.2. Virabhadrasana (Hero Pose) - While standing, inhale and jump, spreading the legs apart four to five feet, and raising the arms overhead. Point the right foot at a 90 degree angle to the right. Bend the right leg at the knee and lower the body until the back of the right thigh is parallel to the floor.Stretch the left leg back, keeping the knee straight! Turn the head up, looking at the hands. Hold 30 seconds. Inhale up and repeat to the left side.This movement expands the chest, relieves tightness in the back and shoulders, and gives great power and strength to the thighs.3. Hanumanasana (Monkey Pose) - Kneel on the floor and assume the starting po- sition for Ardha Bhujangasana with the right leg extended forward. Slide the right heel forward locking out the right knee and lower the left thigh closer to the floor. Let the palms rest on the floor on either side of the body. Try to stretch both legs as straight as possible. This movement resembles the leg split. Hold 30 seconds. Inhale up and repeat to the opposite side. Hanumanasana tones all leg muscles and relaxes and strengthens the abductor muscles of the thighs.4. Parivitta Paschimatana (Revolved Head/Knee)- Sit on the floor with both legs extended. Bring the right arm forward toward the left foot, twisting the right forearm so the thumb is pointing to the right. Clasp the outer side of the left foot with the right hand. Exhale, lean forward, twisting the trunk to the left.Bring the left arm overhead and clasp the outside of the right foot with the left hand. Hold one to two minutes. Inhale up and repeat to the other side.This movement tones the abdominal organs, kidneys and spleen and improves digestion. Blood circulation is increased in the spine. Impotency is cured due to oxygenated blood sent to the gonad glands.Schedule: Surya Namaskar, Virabhadrasana, Sirangusthasana, Utkatasana,Urvasana, Baddha Padmottanasana, Kakasana, Bakasana, Anjaneyasana, Mayurasan , Dandasana, Parvatanasana, Utthlta Tolangulasana, Halasana, Kamapedasana,Supta Konasana, Sharvangasana, Eka Pada Sharvangasana, Parsva Sharvangasana,Niralamba Sharvangasana Variation I and II, Sethu Bandhasana, Eka Pada Sethu Bandhasana, Matsyasana, Vatayanasana, Paryankasana, Dolasana, Tripodasana,Triang Mukhaikapada Paschimatana, Akarna Dhanurasana Variation I and II,Parivitta Paschimatana, Marichyasana, Chakras ana, Hanumanasa, Sirsasana,Parsva Sirsasana, Uddiyana Bandha, Nauli Kriya, Shavasana, Pranayama, Meditation.1. Pari puma Navasana (Boat with Oars Pose) - Assume Dandasana. As bothlegs are lifted off the floor, keep the back of the knees straight balancing on the buttocks. Both feet are brought higher than the head. Lift both arms parallel to the floor, palms facing each other. Hold as long as possible.Exhale and lower. This asana relieves gastric pains, reduces the waistline and tones the kidneys.2. Ardha Navasana (Half Boat Pose) - Assume Paripuma Navasana. Interlock the fingers and place the hands begind the head. As this is done, the feet will come a bit higher off the floor. Hold as long as possible. Exhale down and rest. This variation of the boat pose works on the liver, gall bladder and spleen.3. Supta Padangusthasana (Reclining Foot/Toe Pose) - Lie flat on the back.Fold the left thigh into the chest. Keep the right leg outstretched placing the right palm on the thigh. Clasp the left toes with the left hand. Inhale, straighten the left leg, pull it toward the head as the head is brought up to the knee. Hold 30 seconds. Exhale down and repeat to the right side. This is an excellent stretch for the hamstring and abdominal muscles. It also removes tightness in the hip joint.Schedule:Surya Namaskar, Virabhadrasana, Sirangusthasana, Utkatasana,Urvasana, Kakasana, Bakasana, Anjaneyasana, Mayurasana, Parvatanasana, Halasana, Karapedasana, Supta Konasana, Sharvangasana, Eka Pada Sharvangasana, Parsva Sharvangasana, Niralamba Sharvangasana Variation I and II, Sethu Bandhasana,Eka Pada Sethu Bandhasana, Matsyasana, Paryankasana, Dolasana, Paschimatana, Paripuma Navasana, Ardha Navasana, Marichyasana, Chakrasana, Supta Padanguthasana, Hanumanasana, Sirsasana, Parsva Sirsasana, Uddiyana Bandha, Nauli Kirya,Shavasana, Pranayama, Meditation.ADVANCED SECOND HALFLesson 11. Urdhva Prasarita Ekaoadasana(Extended One Foot Pose)- Stand. Lean forward and clasp the back or the right ankle with the left hand. Place the right palm flat on the floor on the outside of the right.foot. ...Rest the head on the knee while keeping both legs straight. Inhale, lift the left leg as high as possible behind the body. Point the left toes up. Hold 30 seconds. Exhale down and exchange sides. This asana tones the leg muscles and reduces fat around the hips.2. Eka Pada Stambhasana (One Legged Pillar Posture) - While sitting on the floor, extend the left leg in front of the body, Fold the right leg in so the right heel is set against the perineum. Place the arms by the side, palms flat, fingers pointing behind the body. Inhale, 11ft the left leg as high as possible untilit is vertical to the floor. Point the left toes 1n, push the heel up. Hold one minute. Exhale down and repeat to the opposite side. This movement stretches the pelvic area, hamstring and thighs.3. Stambhasana (Pillar Pose) - This is the same movement as described above only both legs are lifted rather than one. The knees should be kept straight as before and the back should not be bent backward too much. Hold 30 seconds. Exhale down. The benefits are the same as Eka Pada Stambhasana.

Schedule: Surya Namaskar, Virabhadrasana, S1 rangusthasana, Urdhva Prasari ta Ekapadasana, Utkatasana, Urvasana, Bakasana, Anjaneyasana, Mayurasana, Parvatanasana, Hal asana, Kamapedasana, Supta Konasana, Sharvangasana. Eka Pada Sharvangasana, Parsva Sharvangasana, Nlralamba Sharvangasana Variations I and II, Sethu Bandasana, Eka Pada Sethu Bandasana, Hatsyasana, Paryankasana, Paschimatana, Eka Pada Stambasana, Stambasana, Pari puma Navasana. Ardha Navasana, Marichyasana, Sirsasana, Parsva Slrsasana, Uddiyana Bandha, Nauli Kriya, Shavasana, Pranayama, Meditation.1. PartvrttaBre Pads Slrsasana (Ons Lagged Twist-1 lead stand): Assume Slrsasana. Spread the legs, moving the right leg in front of the body and the left lag behind the body. Twist the body to the left whle keeping the knees straight Hold 30 seconds. Exhale forward and twist in the opposite direction. This variation develops the legs and tones the kidneys, bladder, prostrate and intestines.2. UttMta Parsva Marudanasana (Lateral Spins Poee): Lie on the left side. Form a straight line with the body. Extend the right arm along the right ride and place the right hand on the outer right thigh. Fold the left arm behind the head, and the left hand pabnlat on the beck |ust under the neck. Inhale, raise the head and trunk latsrafy und the entire trunk and left arm are off the floor and keep the legs on the floor. Hold 20 to 30 seconds. Exhale, lower and repeat to the opposto side. This movement exercises the oblique extemus and Intamus abdominis.3. Krounchasana (Heron Pose): Sit on the floor and stretch both legs in front Bend the right leg. folding the right foot back and placing the right foot by the side of the Wp. Touch both knees together. Bend the left leg at the knee and place the left foot flat Clasp the left toes wtth both hands. Inhale, fflt the left leg off the floor locking out the left knee. Bring the left knee as dose to the forehead as poss&ie. Hold 30 seconds. Exhale down and repeat to the right side. This movement gives a fid extension to the leg and vigorously stimulates afl muscles of the leg. The abdominal organs also are exercised.Schedule:Surya NamaskarUrdhva Prasarita EkapadasanaUtkatasanaUrvasanaNtariamba Sharvangasana Variations I and II Selhu BandasanaMerudanasanaUtlhlta

Parivrttafca Pada SlrsasanaUddiyana BancfliaNaifli KriyaSharvasanaPranayamaMadflation

1. Parsva Urdhva Padmasana in Sirsasana (Lotus Pose with a Twist in Headstand) - Assume Sirsasana. Fold the legs into Padmasana. Twist the trunk to the rightas in Parsva Sirsasana. Hold 30 seconds. Exhale forward and twist to the opposite side. This variation gives an added pull to the dorsal region, the ribs and pelvic area. The chest is fully expanded and blood circulates properly in the pelvic area.2. Anantasana - Rest the body on the floor on the left side. Raise the left arm off the floor and rest the head in the left hand. Bend the right leg at the knee and clasp the right toes with the right hand. Inhale, stretch the right arm and leg up locking out the leg. Hold 30 seconds to one minute.Exhale down and repeat to the other side. Anantasana stretches the pelvic area and the hamstrings, it also relieves backaches and prevents hernia.3. Urdhva Hukha Paschimatana (Face Up Head/Knee) - Sit on floor, bend the knees and place both feet flat bringing the heels into the buttocks. Clasp the toes with the hands, inhale and lift both legs off the floor and straighten the knees. Balance on the buttocks and bring the forehead as close as possible to the knees.Hold as long as possible. This asana brings balance and poise to the body. The effect is the same as that of Paschimatana, in addition it prevents hernia and relieves backaches.Schedule: Surya Namaskar, Virabhadrasana, S1rangusthasana, Urdhva Prasarita 'kapadasana, Utkatasana, Urvasana, Bakasana, Anjaneyasana, Mayurasana, Parvatanasana, .lalasana, Kamapedasana, Supta Konasana, Sharvangasana, Eka Pada Sharvangasana,Parsva Sharvangasana, Nlralamba Sharvangasana Variations I and II, Sethu Bandasana,Advanced Second HalfLesson 4

ADVANCED SECOND HALFLesson 5

Eka Pada Sethu Bandasana, Matsyasana, Paryankasana, Anantasana, Utthlta Parsva Merudanasana, Eka Pada Stambasana, Stambasana, Urdhva Muka Paschimatana, Krounchasana, Paripuma Navasana, Ardha Navasana, Marichyasana, Sirsasana, Parsva Sirsasana, Parivrtlaika Pada Sirsasana, Parsva Urdhva Padmasana in Sirsasana, Uddijana Bandha, Nauli Kriya, Shavasana, Pranayama, Meditation.1. Parsvottanasana (Intense Side Pom): Stand and widen the legs four to five feet Place the hands behind the back, clasp the right wrist with the left fingers. Point the right foot at a 90* angle away from the body. Whle keeping the left knee straight, exhale forward and bend the trunk forward, bringing the head to the right knee. Keep the right knee straight also. Hold one minute. Inhale up and repeat to the left side. This movement relieves sUfneea In the legs and hips and gives elasticity to the hip joints and spine; also the abdominal organs are toned.2. Uttana Padasana (Reclining Leg Stretch): Assume Matsyasana wkh both legs extended. Inhale. Oft both legs off the floor at a 45* angle. Raise bath arms up poraflel to the legs. Keep both arms and legs stiff. Keep the legs together and touching. Place the palms In prayer mudra. Hold 30 seconds. Exhale, tower. This asane keeps the dorsal portion of the spine flextoie and healthy, the back and neck are toned; the thyroid Is regulated and abdominal muscles are strengthened.3. Parsva Bhunamanasana (Side Head Bend Pose): Whle sitting, widen both legs apart as far as poss&ie. Ctasp the hands behind the back. Twist the body to the left, bend forward and bring the forehead as dose as possbie to the left knee. As the trunk is lowered, keep the legs apart and the knees as flat as possible. Hold one minute, inhale up and repeat to the right side.Schedule:Stays NamaskarVkabhadtasanaentire Sharvangasana cycle Sethu Bandasana

Urdhua Mukha Paschknatana Krounchasana Paripuma NavasanaParsva Bhunamanasana compiata Sksaaana cycleUdcfiyana Bandha NauU Kriya

1. Eka Pada Bakasana (One Foot Crane Pose) - Assume Kakasana. Keep the right knee on the back of the upper right arm as close to the armpit as possible.Extend the left leg back in the air parallel to the floor. Hold and balance this pose with even breathing. Hold 10 to 20 seconds. Exhale down. While doing this asana, the organs on the abdomen are contracted on one side and stretched on the other. Both are exercised vogorously.2. Parsarita Padottanasana (Extended Foot Pose) - Stand with both legs spread apart four to five feet. Place the palms on the floor, shoulder width, between the feet. Bend the elbows and place the top of the head on the floor between the feet. Feet, palms and head should be in a straight line. Hold 30 seconds. Inhale up. In this pose, the hamstring and abductor muscles are fully stretched.A good supply of blood flows to the trunk and head. Digestive powers are increased.3. Vrschikasana (Scorpion Pose) - Assume Sirsasana. Release the fingers,spreadthe hands apart, place the palms flat and balance on the forearms. Bend the knees, raise the neck and head off the floor and lower the feet until the heels touch the top of the head. Hold as long as possible. The benefits are:thelungs expand fully; abdominal muscles are stretched; the psychological benefits according to B.K.S. Iyengar will be described in class.Schedule: Suyya Namaskar, Vlrabhadrasana, Parsvottanasana, Parsarita Padottanasana, Urdhva Prasarita Ekapadasana, Utkatasana, Urvasana, Eka Pada Bakasana, Anjaneyasana, Mayurasana, Parvataanasana, Halasana, Kamapedasana, Supta Konasana, entire 5harvangasana cycle, Sethu Bandasana, Eka Pada Sethu Bandasana, Matsyasana,Uttana Padasana, Paryankasana, Anantasana, Utthlta Parsva Merudanasana, Eka Pada Stambasana, Stambasana, Urdhva Huka Paschimatana, Krounchasana, Pari puma Navasana, Ardha Navasana, Parsva Bhunananasana, Complete Slrsana cycle, Vrschikasana Uddiyana Bandha, Nauli Krlya, Shavasana, Pranayama, Meditation.