SUPTA HASTA PADANGUSTHASANA
PADAGRE AND PARSVAYOH DRSTI – TIP OF THE BIG TOE AND TO THE SIDE
Sapta 7: Inhale, Jump through to a seated position and lie down. Exhale.
Astau 8: Inhale, catch the right big toe with the right hand while keeping both legs straight
Nava 9: Exhale, touch the chin, or head to the knee. Gaze at the tip of the big toe. Breathe five times
Dasa 10: inhale, lower the head to the floor
Ekadasa 11: Exhale, take the right leg to the right side, look to the left. Breath five times.
Dvadasa 12: Inhale, bring the right leg back to the center.
Trayodasa 13: Exhale, touch the chin or the head to the knee
Caturdasa 14: Inhale, Lower the head to the floor
Pancadasa 15: Exhale, release the right leg, and lower it to the floor
Sodasa 16: Inhale, catch the left big toe with the left hand while keeping both legs straight Saptadasa 17: Exhale, touch the chin or head to the knee. Gaze at the tip of the big toe. Breathe five times
Astadasa 18: Inhale, lower the head to the floor
Ekona Vimsatih 19: Exhale, take the left leg to the right. Gaze at the right side. Breathe five times
Vimsatih 20: Inhale, bring the left leg back to the center
Eka Vimsatih 21: Exhale, touch the chin or the head to the knee
Dva Vimsatih 22: Inhale, lower the head down
Trayo Vimsatih 23: Exhale, release the left big toe, and lower the left leg to the floor
Catur Vimsatih 24: Inhale, Chakrasana to Chaturanga Dandasana. Look forward
Panca Vimsatih 25: Inhale, Urdhva Mukha Svanasana. Upward facing dog. Look up
Sat Vimsatih 26: Exhale, Adho Mukha Svanasana, Downward facing dog. Gaze at the Navel
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