SALABHASANA
NASAGRE DRSTI – TIP OF THE NOSE
9 VINYASAS
Catvari 4: Exhale, Chaturanga Dandasana
Panca 5: Salabhasana A Inhale, stomach on the floor, both arms extended to the side, hands with palms facing upward, push the chest forward, lift the head up, lift and straighten the legs upward toes pointed. Breath five times
Panca 5: Salabhasana B Exhale, from the previous asana take the hands next to the torso, palms pressed down, push the chest forward, lift the head up, lift and straighten the legs upward toes pointe. Breath five times
Sat 6: Inhale, Urdhva Mukha Svanasana. Upward facing dog. Look up
Sapta 7: Exhale, Adho Mukha Svanasana, Downward facing dog. Gaze at the Navel
BHEKASANA
NASAGRE DRSTI – TIP OF THE NOSE
9 VINYASA
Continuing from the previous asana…
Catvari 4: Exhale, Chaturanga Dandasana, look forward
Panca 5: Inhale, press the belly on the floor, bend the knees and catch both feet with the hands. Press the feet toward the floor, ideally, the foot should touch the floor, mine is not yet. Push the chest forward, lift the head up. Breath five times.
Sat 6: Inhale, Urdhva Mukha Svanasana. Upward facing dog. Look up
Sapta 7: Exhale, Adho Mukha Svanasana, Downward facing dog. Gaze at the Navel