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.

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SUPTA KURMASANA
NASAGRE DRSTI – TIP OF THE NOSE
16 VINYASAS

Astau 8: Exhale, take the arms behind the back and lock the hand
Nava 9: inhale, cross the feet and if possible take them behind the head. The right leg should be on top of the left. Gaze at the tip of the nose. Breath five times.
Dasa 10: Inhale, lift up Exhale
Ekadasa 11: Inhale, In one smooth movement extend your legs, press the palms of your hand on the floor, lift up your cute but, strong core, gaze between your hands, and take your legs, simultaneously, into Bakasana. Knees in the armpit and heels together
Dvadasa 12: Exhale, jump back to Chaturanga Dandasana. Look forward
Trayodasa 13: Inhale, Urdhva Mukha Svanasana. Upward facing dog. Look up
Caturdasa 14: Exhale, Adho Mukha Svanasana, Downward facing dog. Gaze at the Navel