ARDHA BADDHA PADMA PASCHIMOTTANASANA

 

ARDHA BADDHA PADMA PASCHIMOTTANASANA
PADAGRE DRSTI – TIP OF THE BIG TOE
22 VINYASAS

Sapta 7: Inhale, jump through to a seated position, take the right leg into half lotus. Wrap the right hand behind the back, and catch the right big toe. With the left hand, catch the left foot.
Astau 8: Exhale, touch the chin to the knee or shin. Gaze at the big toe. Breathe 5 times
Nava 9: Inhale lift the head up. Exhale
Dasa 10: Inhale, lift up with crossed legs
Ekadasa 11: Exhale, jump back 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 to a seated position, take the left leg into half lotus. Wrap the left hand behind the back, and catch the left big toe. With the right hand, catch the right foot
Pancadasa 15: Exhale, touch the chin to the knees or shin. Gaze at the big toe. Breathe 5 times
Sodasa 16: Inhale lift the head up. Exhale
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