DWI PADA SIRSASANA
NASAGRE DRSTI – TIP OF THE NOSE
13 VINYASAS
Sapta 7: Inhale, jump forward balancing on straight arms, place the legs on the upper arms
Astau 8: Exhale, Sit down, shift the feet behind the head, bring hands into prayer hands. Gaze at the tip of the nose. Breathe five times
Nava 9: Inhale, place both hands on the floor, and lift up with your feet behind the head. Gaze at the tip of the nose. Breathe five times
Inhale, straighten the legs into Tittibhasana, and one smooth movement take the legs into Bakasana, Exhale, Inhale, balancing on straight arms
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