GOMUKHASANA
NASAGRE DRSTI – TIP OF THE NOSE
22 VINYASAS
Sapta 7: Inhale, jump through to Dandasana
Astau 8: Exhale, bend both legs, take right knee over the left, close heels under your buttocks, take hands around the right knee, chin to chest, straight back. Gaze at the tip of the nose. Breath five times
Nava 9: Inhale, take the right arm up, left arm down, grab hands behind your back. Gaze at the tip of the nose. Breath five times
Dasa 10: Inhale, lift up with crossed legs
Ekadasa 11: Exhale, jump back, 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 Dandasana
Pancadasa 15: Exhale, bend both legs, take left knee over the right, close heels under your buttocks, take hands around the left knee, chin to chest, straight back. Gaze at the tip of the nose. Breath five times
Sodasa 16: Inhale, take the left arm up, right arm down, grab hands behind your back. Gaze at the tip of the nose. Breath five times
Saptadasa 17: Inhale, lift up with crossed legs
Astadasa 18: Exhale, jump back, 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