TRIYANGA MUKHA EKA PADA PASCHIMOTTANASANA

 

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.
Astau 8: Exhale, touch the chin to the knees or shin. Gaze at the big toe. Breath five times
Nava 9: Inhale lift the head up. Look forward. Exhale
Dasa 10: Inhale, lift up with crossed legs
Ekadasa 11: Exhale, jump back to Chaturanga Dandasana. Look forward
Dvadasa 12: Inhale, Urdhva Mukha Svanasana. Upward facing dog. Look up
Trayodasa 13: Exhale, Adho Mukha Svanasana, Downward facing dog. Gaze at the Navel
Caturdasa 14: Inhale, jump through to a seated position, take the left leg back. Catch the right foot with both hands, and lift the head up.
Pancadasa 15: Exhale, touch the chin to the knees or shin. Gaze at the big toe. Breath five times
Sodasa 16: Inhale lift the head up. Exhale
Saptadasa 17: Inhale, lift up with crossed legs
Astadasa 18: Exhale, jump back to Chaturanga Dandasana. Look forward
Ekona Vimsatih 19: Inhale, Urdhva Mukha Svanasana. Upward facing dog. Look up
Vimsatih 20: Exhale, Adho Mukha Svanasana, Downward facing dog. Gaze at the Navel