Table of Contents

• How to Use this Course
• Introduction

Section 1 – The Foundations of Yoga

Day 1

• Welcome to Yoga
• The Warm Up
• Vajra Asana
• Shava Asana

Day 2

• Yoga Sadhana
• Preliminaries
• Learning Yoga
• Vibhagha Pranayama

Day 3

• Relaxation
• Foot and Ankle Kriyas
• Eka Janu Vajra Kriya
• Pada Vajra Kriya
• The Deepening of Relaxation
• Nishpandha Jnana Kriya

Day 4

• Pranayama – Part A
• Vyaghrah Pranayama
• Sukha Pranayama

Day 5

• The History of Yoga
• Yoga in the Modern World: Part A
• Transition Postures
• Standing Jattis
• Sama Sthiti Asana

Day 6

• Yoga In the Modern World: Part B
• Styles of Yoga
• Main Branches of the Yoga System
• Tala Asana
• Pada Hasta Asana

Day 7

• Classical Ashtanga Yoga
• Kaya Kriya

Section 2 – Building a Yoga Practice

Day 8

• Yoga Sadhana
• Asana
• Trikona Asana

Day 9

• Kriya
• Asana vs Kriya
• Surya Namaskar

Day 10

• Pranayama – Part B
• Sukha Purvaka Pranayama
• Nadi Jnana Kriya

Day 11

• Awareness
• Hathenas
• Ushthra Asana Paravritti (Camel pose variation)
• Sapurna Shasha Asana (Incomplete rabbit pose)
• Sapurna Matsya Asana (Incomplete fish pose)
• Purna Shasha Asana (Complete rabbit pose)

Day 12

• Karma – Part A
• Hathenas
• Sapurna Maha Mudra (the mighty tidal gesture)
• Nikunja Asana (the flower bower pose)

Day 13

• Brahma Danda
• Hathenas
• Sharabha Asana/Kriya (the griffin pose)
• Vyaghrah Pranayama (the tiger breath)
• Summary – The Full Hathena Set

Day 14

• The Pranava – AUM
• Pranava Pranayama
• Mukha Bhastrika

Section 3 – The Yoga Life

Day 15

• The Yoga Life
• Sitting Postures
• Sukha Asana
• Baddha Kona Asana (Kriya)
• Sama Pada Asana

Day 16

• Polarity
• Loma-Viloma – Polarity Prakriyas
• Eka Pada Utthana Asana (the singe-leg lift)
• Shirsha Utthana Asana (the head lift)
• Ardha Shalabha Asana (the half-locus pose)
• Unmukha Shirsha Utthana Asana (the head lift)
• Dridha Eka Pada Utthana Asana (side leg lift)
• Shirsha Utthana Asana (head lift)
• Stambhan Asana (the pillar pose)
• Ardha Dhanur Asana (half bow pose)
• Dridha Eka Pada Utthana Asana Paravritti (I) (side leg-lift)

Day 17

• The Yogic View of Reality
• Pancha Kosha – 5 Bodies of Man
• Loma-Viloma
• Dwi Pada Utthana Asana (the double leg lift)
• Utthana Asana with Danda Asana
• Shalabha Asana (the locus pose)
• Sharpa Asana (the serpent pose)
• Dakshina Dridha Eka Pada Utthana Asana Paravritti (II)
• Loma-Viloma Kriya

Day 18

• The Yogic Diet
• Pavana Mukta Asana
• Eka Pada Pavana Mukta Asana
• Dwi Pada Pavana Mukta Asana

Day 19

• Yama and Niyama
• Paschimottana Asana

Day 20

• Svadhyaya – Study of the Self
• Bhujanga Asana

Day 21

• Yoga Marga – The Yogic Path
• Ardha Matsyendra Asana
• Vakra Asana
• Some Final Words

Appendices

Appendix 1

• General Hatha Yoga Routine

Appendix 2

• Hathena Yoga Routine

Appendix 3

• Loma-Viloma Yoga Routine