DANDASANA – PASCHIMOTTANASANA A B C

 

DANDASANA
NASAGRE DRSTI – TIP OF THE NOSE
16 VINYASAS

Sapta 7: Jump Through to a seated position, straight legs, tuck the chin to the chest. Gaze at the tip of the nose. Breathe 5 times

PASCHIMOTTANASANA A
PADAGRE DRSTI – TIP OF THE BIG TOE
16 VINYASAS

Continue from the previous asana…
Astau 8: Inhale, catch the big toes and lift the head up
Nava 9: Exhale, touch the head or the chin to the knees. Gaze at the big toe. Breathe 5 Times
Dasa 10: Inhale Head up. Exhale

PASCHIMOTTANASANA B
PADAGRE DRSTI – TIP OF THE BIG TOE
16 VINYASAS

Continue from the previous asana…
Astau 8: Inhale, take the sides of the feet and lift the head up
Nava 9: Exhale, touch the head or the chin to the knees. Gaze at the big toe. Breathe 5 Times
Dasa 10: Inhale, Head up. Exhale

PASCHIMOTTANASANA C
PADAGRE DRSTI – TIP OF THE BIG TOE
16 VINYASAS

Continue from the previous asana…
Astau 8: Inhale, lock the hands around the feet and lift the head up
Nava 9: Exhale, touch the head or the chin to the knees. Gaze at the big toe. Breathe 5 Times
Dasa 10: Inhale, Head up. Exhale
Ekadasa 11: Inhale, lift up
Dvadasa 12: Exhale, Chaturanga Dandasana. Look forward
Trayodasa 13: Inhale, Urdhva Mukha Svanasana – Upward facing dog. Look up
Caturdasa 14: Exhale, Adho Mukha Svanasana – Downward facing dog. Gaze at the Navel