PRIMARY SERIES

  DANDASANA NASAGRE DRSTI - TIP OF THE NOSE 16 VINYASAS Sapta 7: Jump Through to a seated position, straight legs, tuck the chin to the chest. Gaze at the tip of the nose. Breathe 5 times PASCHIMOTTANASANA A PADAGRE DRSTI...

  PURVOTTANASANA NASAGRE DRSTI - TIP OF THE NOSE 15 VINYASAS Sapta 7: Inhale, Jump through to a seated position, straight legs. Exhale, take the hands one foot apart behind the hips. Astau 8: Inhale, lift the hips up. Gaze at...

  ARDHA BADDHA PADMA PASCHIMOTTANASANA PADAGRE DRSTI - TIP OF THE BIG TOE 22 VINYASAS Sapta 7: Inhale, jump through to a seated position, take the right leg into half lotus. Wrap the right hand behind the back, and catch the right...

  TRIYANGA MUKHA EKA PADA PASCHIMOTTANASANA PADAGRE DRSTI - TIP OF THE BIG TOE 22 VINYASAS Sapta 7: Inhale, jump through to a seated position, take the right leg back. Catch the left foot with both hands, and lift the head up. ...

  JANU SIRSASANA A PADAGRE DRSTI - TIP OF THE BIG TOE 22 VINYASAS Sapta 7: Jump through to a seated position, fold the right leg to the side. Catch the left foot with both hands lift the head up. Astau 8: Exhale, chin to shin or...

  JANU SIRSASANA B PADAGRE DRSTI - TIP OF THE BIG TOE 22 VINYASAS Sapta 7: Jump through to a seated position, fold the right leg to the side, and sit on the heel. Catch the left foot with both hands, lift the head up Astau 8: Exhale,...

  JANU SIRSASANA C PADAGRE DRSTI - TIP OF THE BIG TOE 22 VINYASAS Sapta 7: Inhale, Jump through to a seated position, fold the right leg to the side while twisting the right foot with the heel up. Catch the left foot with both hands...

  MARICHYASANA A PADAGRE DRSTI - TIP OF THE BIG TOE 22 VINYASAS Sapta 7: Inhale, Jump through to seated position, fold the right leg, and wrap around the right arm. Head up. Astau 8: Exhale, chin to shin or knee. Gaze at the big...

  MARICHYASANA B PADAGRE DRSTI - TIP OF THE BIG TOE 22 VINYASAS Sapta 7: Inhale, Jump through to seated position, bend the left leg into half lotus, fold the right leg and wrap around the right arm. Head up. Astau 8: Exhale, chin...

  MARICHYASANA C PARSVAYOH DRSTI - TO THE SIDE 18 VINYASAS Sapta 7: Inhale, Jump through to seated position, fold the right leg, Twist the torso and wrap around the leg the left arm. Gaze to the right. Breathe five times Astau 8:...

  MARICHYASANA D PARSVAYOH DRSTI - TO THE SIDE 18 VINYASAS Sapta 7: Inhale, Jump through to seated position, bend the left leg into half lotus, fold the right leg, twist the torso and wrap around the leg the left arm. Gaze to the right....

  NAVASANA PADAGRE DRSTI - TIP OF THE BIG TOE 13 VINYASAS Sapta 7: Inhale, Jump Through, legs strengthen up from the floor, seat down. Keep the arms straight. Gaze at the big toe. Breathe five times. Exhale Astau 8: Inhale, Lift...

  BHUJAPIDASANA NASAGRE DRSTI - TIP OF THE NOSE 15 VINYASAS Sapta 7: Inhale, Jump and wrap the legs around the arms, lock the feet in front of you with the right on top of left. Astau 8: Exhale, place the head or chin on the floor....

  KURMASANA NASAGRE DRSTI - TIP OF THE NOSE 14 VINYASAS Sapta 7: Inhale jump and place the legs around the arms. Lower down and strengthening both legs and arms. Gaze at the tip of the nose. Breathe five times. Continue to...

  GARBHAPINDASANA NASAGRE DRSTI - TIP OF THE NOSE 16 VINYASA Sapta 7: Inhale, jump through to a seated position. Exhale Astau 8: Inhale, Take padmasana position, tuck the arms through the legs, and place the hands over the ears....

  BADDHA KONASANA NASAGRE DRSTI - TIP OF THE NOSE 17 VINYASAS Sapta 7: Inhale, jump through to a seated position keeping the feet together draw the heels into the pelvis. Fold both legs to the side, and open the feet with the hands...

  UPAVISTHA KONASANA A NASAGRE DRSTI - TIP OF THE NOSE 15 VINYASAS Sapta 7: inhale, jump through to a seated position. Spread the legs, catch the feet with the hands, lift the head up Astau 8: Exhale, touch the chin to the floor....

  SUPTA KONASANA NASAGRE DRSTI - TIP OF THE NOSE 16 VINYASAS Sapta 7: Inhale, jump through to a seated position and lie down. Exhale Astau 8: Inhale, Take both legs back over the head spread the legs and catch the big toes. Gaze...

  SUPTA HASTA PADANGUSTHASANA PADAGRE AND PARSVAYOH DRSTI - TIP OF THE BIG TOE AND TO THE SIDE 28 VINYASAS Sapta 7: Inhale, Jump through to a seated position and lie down. Exhale. Astau 8: Inhale, catch the right big toe with...

  UBHAYA PADANGUSTHASANA URDHVE DRSTI - UP TO THE SKY 15 VINYASAS Sapta 7: Inhale, jump through to a seated position, lie down. Exhale Astau 8: Inhale, both legs over the head. Catch the big toes with the hands. Exhale Nava 9:...

  URDHVA MUKHA PASCHIMOTTANASANA PADAGRE DRSTI - TIP OF THE BIG TOE 17 VINYASAS Sapta 7: Inhale, Jump through to a seated position, lie down. Exhale Astau 8: Inhale, bring both legs over the head, catch the feet with the hands....

  SETU BANDHASANA NASAGRE DRSTI - TIP OF THE NOSE 15 VINYASAS IT SHOULDN’T BE PERFORMED BY PEOPLE SUFFERING FROM NECK PAINS, OR WITH NECK INJURIES (post car accident, chronic cervical, etc) Sapta 7: Inhale, Jump through to a...