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.

intermediate second half

lesson one
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.
the
holding
knee
beside
knees on the
arms as In
heart and the
is eert to the
2. Supta
as
possible.
toes with the
minutes. This

Kamapsdasana (Ear Pressure Poee): Assume Haiasana. After

time has been reached, bend the knees, placing the right
the 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
legs. The spine is stretched and a supply of fresh blood
area around the waistline.
Konaaana
(Recfining
Angle
Pose):
From
Kamapedasana, extend the legs straight and widen them as far
Lock out the knees. Ctasptherighttoeswfththeright hand and the left
left hand. Push the heels back toward the floor. Hold one to two
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 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 ceiling. 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, lift the
head and upper body off the floor as high as possible; reach back with the two hands toward the
respective knees. Do not lift the arms off the floor. Do not be concerned if the hands never reach the
knees since this is 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 Halasana,
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 (Bellows Breathing): 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). Tilt the body
slightly forward and stretch the arms straight until the elbows are locked. Hold 20 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 pointing in toward the shoulders. Inhale,
lift the entire body off the floor, resting on the hands and feet Drop the head limp, walking the
hands in toward the feet. Hold 20 seconds. Exhale lower. Chakrasana stretches the legs, hips,
shoulders, arms and spine.
4. Niralamba Sharvangasana, Variation I (Shoulderstand Without Support): Assume Sharvangasana
with support of the two hands. Release the hands, place them overhead on the floor with 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)