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. Gaze at the tip of the nose. Breathe 5 times

Continue to the next asana…

UPAVISTHA KONASANA B
URDHVE DRSTI – UP TO THE SKY
16 VINYASAS

Nava 9: Inhale, lift the head up. Exhale
Dasa 10: Inhale, lift both legs simultaneously and balance. Gaze up to the sky. Breathe 5 times
Ekadasa 11: Inhale, lift up with crossed legs
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