EKA PADA SIRSASANA
PADAGRE DRSTI – TIP OF THE BIG TOE
22 VINYASAS
Sapta 7: Inhale, Jump through to seated position, with the right leg over the right arm, then place the right foot behind the head
Astau 8: Exhale, bend forward, take both hands around the left foot. Gaze at the big toe. Breathe five times
Nava 9: Inhale, come back up, with the right leg behind the head, with prayer hands, Exhale
Dasa 10: Inhale, place hands on the floor lift up balancing on straight arms, and transition to jump back
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 seated position, with the left leg over the left arm, then place the left foot behind the head
Pancadasa 15: Exhale, bend forward, take both hands around the right foot. Gaze at the big toe. Breathe five times
Sodasa 16: Inhale, come back up, with the left leg behind the head, with prayer hands, Exhale
Saptadasa 17: Inhale, place hands on the floor lift up balancing on straight arms, and transition to jump back
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