VATAYANASANA
URDHVE DRSTI – UP TO THE SKY
20 VINYASAS

Samasthitih
Ekam 1: Inhale, take the right leg into half lotus, bind the right hand behind the back, and catch the
right big toe
Dve 2: Exhale, forward fold, left hand next to the left foot
Trini 3: Inhale, head up. Exhale
Catvari 4: Exhale, jump backward, keep the right leg in half lotus, Chaturanga Dandasana with half
lotus
Panca 5: Inhale, Press the floor away, lift the chest up, look up, Upward facing dog with half lotus
Sat 6: Exhale, lift the waist up, press the left heel to the floor, pull in the belly completely  
Downward Facing Dog with half lotus
Sapta 7: Inhale, jump forward. Lower down the right knee next to the left foot, the left foot points out.
Take right arm over left arm, interlock the arms, raise them up. Vatayanasana. Gaze up to the sky. Breathe five times
Astau 8: Inhale lift the legs up, possibly from the position they were, however, Lolasana will be fine
Nava 9: Exhale, jump backward, keep the right leg in half lotus, Chaturanga Dandasana with half
lotus
Dasa 10: Inhale, Press the floor away, lift the chest up, look up, Upward facing dog with half lotus
Ekadasa 11: Exhale, lift the waist up, press the left heel to the floor, pull in the belly completely
Downward Facing Dog with half lotus. Inhale, release the right leg, and take the left leg into half lotus
Dvadasa 12: Inhale, jump forward. Lower down the left knee next to the right foot, the right foot points out. Take left arm over right arm, interlock the arms, raise them up. Vatayanasana. Gaze up to the sky. Breath five times
Trayodasa 13: Inhale, lift the legs up, possibly from the position they were, however, Lolasana will be fine
Caturdasa 14: Exhale, jump backward, keep the left leg in half lotus, Chaturanga Dandasana with half lotus
Pancadasa 15: Inhale, Press the floor away, lift the chest up, look up, Upward facing dog with half lotus
Sodasa 16: Exhale, lift the waist up, press the left heel to the floor, pull in the belly completely
Downward Facing Dog with half lotus. Inhale, release the right leg, and take the left leg into half lotus.
Saptadasa 17: Inhale, Jump forward, only head up
Astadasa 18: Exhale, head to the knee
Ekona Vimsatih 19: Inhale, only head up, look forward. Exhale
Vimsatih 20: Inhale, Come up, release the left leg from half lotus
Exhale Samasthitih