PARSVA DHANURASANA
NASAGRE DRSTI – TIP OF THE NOSE
13 VINYASAS
Catvari 4: Exhale, Chaturanga Dandasana
Panca 5: Inhale, bend the knees, bring the feet toward the buttocks, and grasp the ankles with the hands. Draw the shoulder blades onto your upper back. Lift the shoulders, head, legs, and torso off the floor.
Sat 6: Exhale, push bow pose, gently to the right side on the floor, Breath five times
Sapta 7: Inhale, come back to the center
Astau 8: Exhale, push bow pose, gently to the left side on the floor, Breath five times
Nava 9: Inhale, come back to the center, Exhale
Dasa 10: Inhale, Urdhva Mukha Svanasana. Upward facing dog. Look up
Ekadasa 11: Exhale, Adho Mukha Svanasana, Downward facing dog. Gaze at the Navel