KARANDAVASANA
NASAGRE DRSTI – TIP OF THE NOSE
15 VINYASAS
Sapta 7: Inhale, Jump forward and lend on your knees. Exhale, place the elbows on the floor, plant firmly and parallel the forearm on the floor, lift the buttock
Astau 8: Inhale, Lift both legs up into Pincha Mayurasana. Exhale, fold the legs into Padmasana, Inhale
Nava 9: Exhale, lower the knees toward the central axis, gently place the knees in the upper arms close to the armpits. Gaze at the tip of the nose. Breathe five times
Inhale, press the legs still in Padmasana back up. Exhale (This is a very challenging movement and it might require years of practice. Personally, I still need my teacher to help me fire up the core muscles needed to lift up my legs)
Dasa 10: Inhale, Extend the legs straight into Pincha Mayurasana
Ekadasa 11: Exhale, jump back, Chaturanga Dandasana. Look forward
Dvadasa 12: Inhale, Urdhva Mukha Svanasana. Upward facing dog. Look up
Trayodasa 13: Exhale, Adho Mukha Svanasana, Downward facing dog. Gaze at the Navel
Caturdasa 14: Inhale, Jump forward head up
Pancadasa 15: Exhale, forward fold. Uttanasana
Inhale come back up Samasthitih