BADDHA PADMASANA
NASAGRE DRSTI – TIP OF THE NOSE
16 VINYASAS
Catvari 4: Exhale, Chaturanga Dandasana, look forward
Panca 5: Inhale, Urdhva Mukha Svanasana, Upward facing dog, look up
Sat 6: Exhale, Adho Mukha Svanasana, Downward facing dog, gaze at the navel
Sapta 7: Inhale, Jump through to a seated position
Astau 8: Exhale, enter padmasana, possibly without using the hands. Right leg on top of the left. The right-hand catch the right foot. The left-hand catch the left foot. Gaze at the tip of the nose. Breathe 10 times
YOGA MUDRA
NASAGRE DRSTI – TIP OF THE NOSE
16 VINYASAS
Nava 9: Exhale, touch the chin to the floor. Gaze at the tip of the nose. Breathe 10 times
PADMASANA
NASAGRE DRSTI – TIP OF THE NOSE
16 VINYASAS
Dasa 10: Exhale, release the hands, and bring the arms to the front. Tuck the chin down, spine straight. Gaze at the tip of the nose. Breathe 25 times
UTPLUTHIH
NASAGRE DRSTI
16 VINYASAS
Dasa 10: Inhale, lift up and balance. Gaze at the tip of the nose. Breathe 25 times
Ekadasa 11: Inhale, Chakrasana, 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, lie down and take a rest