Beginner's Second Half

Lesson 6
Hips and Lags
Inner Thigh Stretch
Hip Pull
Ankle Stretches
Padmasana
Ardha Bhujangasana (Variation I and
ii)
Balancing
Vrksasana
Inverted Easy Bridge Vlparita
Kaianl Halasana Sharvangasana
Sbsasana
Abdominal Merudanasana
Supta Merudanasana Parsuva
Rada Calansana
Side Bending
Parighasana
Jatara Parivartanasana
Partvrtta Trkonasana
Utthlta Parevakonasana
Ardha Bhufangasana (Variation
ll)
Forward Bending
Janu Sirasana
Padahastasana
Paschimatana (Variation I and ll)
Fallen Leaf
Upavlstha Konasana Variation
Baddha Konasana
Back Bending
Makarasana (Variation I. ll and
lll) Bhujangasana (Variation I
and ll)
Supta Virasana Variation
Spinal Stretch
Matsyasana (Variation I and Il)
Ustrasana (Variation l)
(Variation
I)

Prenayama
Complete Breath 63:6,
4:8,1:4:2 Ujjayl Breath
Agnl Sara Dhautl

Mediation
Anapana
Kail Fire
Buddhist MindftJness
Mantra - The Power of God
Guided Meditation - Ram
Dess
miscellaneous
Eye Stretches
Palming
Simhasana
Jk/aBandhe
Surya Namaskar
Cradle Flock
Vocal Cord Stretch

INTERMEDIATE FIRST HALF

LESSON 1
1. 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 the
right 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 half

Lesson 2
1. 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 Half

Lesson 3
1. 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 Namaskar
Utthita Parsvakonasana
Parivrtta Trikonasana
Utthfia Trikonasana
Parivrtta Parsvakonasana
Partengurtfittsana
Dandasana

Yoga Mudra
Arana Matsysnorasana
Hate sana
Pareva Hatesana
Sharvangasana
Matsyasana Variation I & II
Parevn Poda Caianasana
Dhahuresana

Intermediate first half

Lesson 4
1. 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 5
1. 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 6
1.

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 thro ugh 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 thirst

2. 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.

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.

1.
holding time
beside
the
knees on the
arms as In
and the legs.
to the area

Kamapsdasana (Ear Pressure Poee): Assume Haiasana. After the

has been reached, bend the knees, placing the right knee
right ear and the left knee beside the left ear. Rest both
floor touching the ears. Interlock the fingers, stretching the
Haiasana. Hold one minute This movement rests the heart
The spine is stretched and a supply of fresh blood is eert
around the waistline.

2. Supta
extend
the
Lock out the
left
hand.
asana tones

Konaaana (Recfining Angle Pose): From Kamapedasana,

legs straight and widen them as far as possible.
knees. Ctasptherighttoeswfththeright hand and the left toes with the
Push the heels back toward the floor. Hold one to two minutes. This
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 Namaskar
Ardha Baddha Padmattanasana
Yoga Mudra Utthfla
TotangUtasana Ardha
Mateyendrasana Parewa
Haiasana Kamapedasana Supta
Konasana Sharvangasana
Matsyasana (al variations)
Dhanurasana (Variation I & II)
Ddasana

Ardha Mukha Svanasana

Usbasana (Variation I & II)

Triang Mukhaflcapada PascMmatana

1. 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 the
lets 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 and
the 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):
Assume
Sharvangasana 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 Namaskar
Urvasana
Baddha Padmattanasana
Dandasana Yoga Mudra
Parvatanasana Utthka
Tolangutasana Ardha
Matsyendrasana

Pareua Malaga mi

roio*M s erawBi m

Kamapedasana Supta Konasana

Sharvangasana
Nkatemba Sharvangasana Variation I
Matsyasana
Dhanurasana

Bhu angasana Variation II

Pranayama (including Bhastrika)

s
1.
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 tract
Supta Konasana
Schedule:
Surya Namaskar

Nkalambe Sharvangasana Variation I and li

Bhufangasana Variation II Triang

Udefiya
Bandha

MukhaBapada Paschknatana

UHJBftilBt Urvasana

Skangusthasana Inner Thigh Stretch

HipPtrii
Ankle Stretches Padmasana
Ardha Bhufangasana (Variation 0
Balandna
Tripodasana
Kakasana
Bakasana Parsva Kakasana
Vrksasana
Side Bending
Utthlta Trikonasana
Parivrtta Parsvakonasana
Ardha Matsyendrasana
IfflCBtefl Parsva Halasana Kamapedasana
Supta Konasana
Nkalamba Sharvangasana (Variation I and
II)
Easy Bridge
Vipartta Karani
Halasana
Sharvangasana
Sksasana
ftMowtfnel Dandasana Yoga Mudrasana
Utthlta Toiangulasana Uddiyana Band ha
Merudanasana Supta Merudanasana
Parsva Pada Calanasana
Parighasana
Jatara Parivartanasana
Parivrtta Trikonasana
UttMta Parsvakonasana
Ardha Bhujangasana (Variation W)

Fonwitl Bending
Padhastasana
Uttanasana
Ardha Baddha Padmattanasana Ardha
Mukha Svananasana Triang
MukhaMcapada Paschknatana qJanu
Sksasana
Paschbnatana (Variation I and II) Men
Leaf
Upavistha Konasana Variation Baddha
Konasana

Part Beading
Dhanurasana (Variation I and II)
Matsyasana (Variation I, II and III)
Parsva Dhanurasana
Ustrasana (Variation 1 and II)
Dolasana
Purvattanasana
Katikasana
Sarpasana
Bhufangasana (Variation I, II and III)
Chakrasana
Makarasana (Variation I, II and III)
Sdabhasana Supta Virasana Variation
Spinal Stretch
Pranavams Nadi Sodhana Kapalabhafl

Stan

Bhastrika
Complete Breath 63:6. 4:8, 1:42 Ugayi
Breath Agni Sara Dhauti

Mtegensfiia
Parvatanasana Eye Stretches raxmmg
Sknhasana Jtva Bandha Surya Nan si r
Cradle Rock Vocal Cord Stretch

ADVANCED FIRST
HALF
Lesson 1
1. 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 the
leg 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 of
the stomach and eliminates toxins due to faulty eating habits.
Schedule:
Surya Hamaskar, Slrangusthasana, Utkatasana, Urvasana, Baddha Padmottanasans
Kakasana, 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,
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 forms
a 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, Baddha
Padmottanasana, 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 Padmatttanasana, 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 both
legs 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 HALF

Lesson 1
1.

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 until
it 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.

Advanced Second
Half
Lesson 2
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 Namaskar
Urdhva Prasarita Ekapadasana
Utkatasana
Urvasana
Ntariamba Sharvangasana Variations I and II
Selhu Bandasana

Utlhlta

Merudanasana

Parivrttafca Pada Slrsasana

Uddiyana Bancflia
Naifli Kriya
Sharvasana
Pranayama
Madflation

1.

ADVANCED
SECOND HALF
3 with a Twist in Headstand) - Assume Sirsasana. Fold
Parsva Urdhva Padmasana in SirsasanaLesson
(Lotus Pose
the legs into Padmasana. Twist the trunk to the right
as 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,
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 Namaskar
Vkabhadtasana
Urdhua Mukha Paschknatana
Krounchasana Paripuma Navasana
Parsva Bhunamanasana compiata
Udcfiyana
Bandha
Kriya

NauU

entire
Sharvangasana
cycle
Sethu
Bandasana
Sksaaana cycle

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,spread
the 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:
the
lungs 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.