ARDHA MATSYENDRASANA
PARSVAYOH DRSTI – TO THE SIDE
20 VINYASAS
Sapta 7: Inhale, Jump through to a seated position, Dandasana
Astau 8: Exhale, bend the left leg, place right foot on the floor outside the left knee, Inhale, twist to the right, and bring the left arm over the right knee. Catch the right foot with the left hand. Gaze at the right side. Breathe five times
Nava 9: Inhale, lift up with crossed legs
Dasa 10: Exhale, jump back, Chaturanga Dandasana. Look forward
Ekadasa 11: Inhale, Urdhva Mukha Svanasana. Upward facing dog. Look up
Dvadasa 12: Exhale, Adho Mukha Svanasana, Downward facing dog. Gaze at the Navel
Trayodasa 13: Inhale, Jump through to a seated position, Dandasana
Caturdasa 14: Exhale, bend the right leg, place left foot on the floor outside the right knee, Inhale, twist to the left, and bring the right arm over the left knee. Catch the left foot with the right hand. Gaze at the left side. Breathe five times
Pancadasa 15: Inhale, lift up both legs
Sodasa 16: Exhale, jump back, Chaturanga Dandasana. Look forward
Saptadasa 17: Inhale, Urdhva Mukha Svanasana. Upward facing dog. Look up
Astadasa 18: Exhale, Adho Mukha Svanasana, Downward facing dog. Gaze at the Navel