SUPTA URDHVA PADA VAJRASANA
PARSVAYOH DRSTI – TO THE SIDE
22 VINYASAS
Sapta 7: Inhale, Jump through to Dandasana position
Astau 8: Exhale, lay down, Inhale, lift both legs. Exhale take the right foot in lotus-position, the right hand behind the back,and grab the right foot. The left-hand grabs the left big toe, the foot left on the floor, left leg straight
Nava 9: Inhale, roll up, balance briefly while bending the left leg. Continue the roll, and place left foot next to the left hip. Inhale, bring left hand under right knee, and turn to the right. 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, lay down, Inhale, lift both legs. Exhale take the left foot in lotus-position, the left hand behind the back,and grab the left foot. The right-hand grabs the right big toe, right foot on the floor, right leg straight
Sodasa 16: Inhale, roll up, balance briefly while bending the right leg. Continue the roll, and place right foot next to the right hip. Inhale, bring right hand under left knee, and turn to the left. 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