NAKRASANA
NASAGRE DRSTI – TIP OF THE NOSE
9 VINYASAS
Samasthitih
Ekam 1: Inhale, lift the arms up, look up.
Dve 2: Exhale, forward fold and touch the nose to the knees
Trini 3: Inhale, lift the head up, look forward
Catvari 4: Exhale, jump the legs back and hold the body straight on the hands and toes only. Chaturanga Dandasana.
Panca 5: Inhale, time to Hop hop hop hop hop, translated 5 jumps forward, 5 jumps back.
Sat 6: Inhale, Push the chest forward, lift the head up, straighten the arms without touching either the thighs or the knees to the floor, toes pointed, Urdhva Mukha Svanasana – Upward Facing Dog
Sapta 7: Exhale, lift the waist up, press the heels to the floor, pull in the belly completely, Adho Mukha Svanasana – Downward Facing Dog
Astau 8: Inhale, jump the feet forward to the hands, lift the head up. Look forward
Nava 9: Exhale, fold forward and touch the nose to the knees
Inhale, come up
Exhale Samasthitih