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Schedule of Exercises

Asanas-Yoga rules  Bhadrasana   Brmhacharya asana   Don't Do Asanas When   Eye Exercises   Gomukhasana   Hathyoga warm-up   Yoga Introduction  Introduction   Surya Namaskaar  The Plough Posture   The Spinal Roll or Rocking Exercise   The Stomach Lift   What Asanas Will Do For You   Yoni asana   Practical Suggestions to Hath Yoga Students   How to Practice  

1st Week

 

 

 

 

 

 

 

1.
2.
3.
4.
5.
6.
7.
8.
9.
10.

 

Complete Breath in Sidhasana
 Uddjai
 Vakrasana
 Yoga Mudra
 Matsyasana
 Bhujangasana
 Viparita-Karani
 Cleansing Breath (sitting)
 Meditation
 Savasana

6
3
2
2
2
3
3
2
5
5

 

times
   "
   "
   "
   "
   "
   "
   "
mins.
   "

 

 

2nd Week

 

 

 

 

 

 

 

1.
2.
3.
4.
5.
6.
7.
8.
9.
10.

 

Complete Breath
 Kapalabhati
 Bhastrika
 Vakrasana
 Halasana
 Supta-Vajrasana
 Ardha-Salabhasana
 Trikonasana
 Meditation
 Savasana

6
3
3
2
2
2
2
2
5
5

 

times
   "
   "
   "
   "
   "
   "
   "
mins.
   "

 

 

3rd Week

 

 

 

 

 

 

 

1.
2.
3.
4.
5.
6.
7.
8.
9.
10.

 

Complete Breath
 Cleansing Breath
 Kumbhaka (8 beats)
 Uddiyana Bandha
 Yoga Mudra
 Pashimottana
 Viparita-Karani
 Halasana
 Meditation
 Savasana

6
3
3
3
3
2
2
2
5
5

 

times
   "
   "
   "
   "
   "
   "
   "
mins.
   "

 

 

4th Week

 

 

 

 

 

 

 

1.
2.
3.
4.
5.
6.
7.
8.
9.
10.

 

Complete Breath (sitting)
 Kapalabhati
 Bramari
 Vakrasana
 Sarvangasana
 Uddiyana Bandha
 Bhujangasana
 Yoga Mudra
 Meditation
 Savasana

6
4
3
3
2
3
3
3
5
5

 

times
   "
   "
   "
   "
   "
   "
   "
mins.
   "

 

 

5th Week

 

 

 

 

 

 

 

1.
2.
3.
4.
5.
6.
7.
8.
9.
10.

 

Complete Breath (sitting)
 "Ha" Respiration (standing)
 "Ha" Respiration (sitting)
 Ardha-Matsyendrasana or Vakrasana
 Yoga Mudra
 Bhujangasana
 Dhanurasana
 Viparita-Karani
 Meditation
 Savasana

6
2
2
2
3
3
2
2
7
5

 

times
   "
   "
   "
   "
   "
   "
   "
mins.
   "

 

 

6th Week

 

 

 

 

 

 

 

1.
2.
3.
4.
5.
6.
7.
8.
9.
10.

 

Complete Breath (sitting)
 Nerve-strengthening Breath
 Bhastrika
 Uddiyana Bandha (sitting)
 Yoga Mudra
 Ardha-Matsyendrasana
 Trikonasana
 Viparita-Karani
 Meditation
 Savasana

6
2
2
2
3
3
2
2
7
5

 

times
   "
   "
   "
   "
   "
   "
   "
mins.
   "

 

 

7th Week

 

 

 

 

 

 

 

1.
2.
3.
4.
5.
6.
7.
8.
9.
10.

 

Complete Breath (sitting)
 Kapalabhati
 Cleansing Breath
 Uddiyana Bandha
 Yoga Mudra
 Bhujangasana
 Vakrasana
 Dhanurasana
 Meditation
 Savasana

6
3
3
3
3
3
3
2
10
10

 

times
   "
   "
   "
   "
   "
   "
   "
mins.
   "

 

 

8th Week

 

 

 

 

 

 

 

1.
2.
3.
4.
5.
6.
7.
8.
9.
10.

 

Complete Breath (sitting)
 Bhastrika
 Uddjai (sitting)
 Vakrasana
 Pashimottana
 Halasana
 Salabhasana
 Sirshasana or Viparita-Karani
 Meditation
 Savasana

6
3
3
2
2
2
2
2
10
10

 

times
   "
   "
   "
   "
   "
   "
   "
mins.
   "

 

 

9th Week

 

 

 

 

 

 

 

1.
2.
3.
4.
5.
6.
7.
8.
9.
10.

 

Complete Breath (sitting)
 Cleansing Breath
 Kumbhaka (8-10 beats)
 Yoga Mudra
 Sarvangasana
 Uddiyana Bandha (standing)
 Trikonasana
 Bhujangasana
 Meditation
 Savasana

6
3
2
3
3
3
3
3
10
10

 

times
   "
   "
   "
   "
   "
   "
   "
mins.
   "

 

 

10th Week

 

 

 

 

 

 

 

1.
2.
3.
4.
5.
6.
7.
8.
9.
10.

 

Complete Breath
 Bhastrika
 Kapalabhati
 Vakrasana
 Yoga Mudra
 Uddiyana Bandha
 Sirshasana
 Salabhasana
 Meditation
 Savasana

6
3
3
3
3
3
2
2
10
10

 

times
   "
   "
   "
   "
   "
   "
   "
mins.
   "

 

 

11th Week

 

 

 

 

 

 

 

1.
2.
3.
4.
5.
6.
7.
8.
9.
10.

 

Complete Breath (sitting)
 "Ha" Respiration (sitting)
 Uddjai
 Trikonasana
 Dhanurasana
 Pashimottana
 Mayurasana
 Halasana
 Meditation
 Savasana

6
3
2
3
2
3
2
2
10
10

 

times
   "
   "
   "
   "
   "
   "
   "
mins.
   "

 

 

12th Week

 

 

 

 

 

 

 

1.
2.
3.
4.
5.
6.
7.
8.
9.
10.

 

Complete Breath (sitting)
 Nerve-strengthening Breath
 Bramari
 Yoga Mudra
 Vakrasana
 Ardha-Salabhasana
 Bhujangasana
 Sirshasana
 Meditation
 Savasana

6
3
3
3
3
3
3
3
10
10

 

times
   "
   "
   "
   "
   "
   "
   "
mins.
   "

 

 

13th Week

 

 

 

 

 

 

 

1.
2.
3.
4.
5.
6.
7.
8.
9.
10.

 

Complete Breath (sitting)
 Kapalabhati
 Uddjai
 Dhanurasana
 Uddiyana Bandha, (sitting) or Nauli
 Supta-Vajrasana
 Sarvangasana
 Yoga Mudra
 Meditation
 Savasana

6
3
3
3
3
3
3
3
10
10

 

times
   "
   "
   "
   "
   "
   "
   "
mins.
   "

 

 

14th Week

 

 

 

 

 

 

 

1.
2.
3.
4.
5.
6.
7.
8.
9.
10.

 

Complete Breath (sitting)
 Cleansing Breath
 Bhastrika
 Ardha-Matsyendrasana
 Bhujangasana
 Halasana
 Salabhasana
 Sarvangasana
 Meditation
 Savasana

6
3
3
3
4
3
3
3
10
10

 

times
   "
   "
   "
   "
   "
   "
   "
mins.
   "

 



The schedule has been arranged in such a manner that from fifteen minutes to half an hour should be sufficient for one practice session. From the variety given, you will gradually come to select the exercises which suit you best and therefore allow you to make the most rapid progress. Once you have found these Asanas, you should adhere to them and make them your own. Remember always that the Hatha Yoga exercises are not an end in themselves, but only a means to and end.

 

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