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: Inhale, roll up with straight legs, Gaze up to the sky. Breathe 5 times. 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
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