JANU SIRSASANA A

 

JANU SIRSASANA A
PADAGRE DRSTI – TIP OF THE BIG TOE
22 VINYASAS

Sapta 7: Jump through to a seated position, fold the right leg to the side. Catch the left foot with both hands lift the head up.
Astau 8: Exhale, chin to shin or knee. Gaze at the big toe. Breathe 5 times
Nava 9: Inhale, 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: Jump through to a seated position, fold the left leg to the side. Catch the right foot with both hands lift the head up.
Pancadasa 15: Exhale, chin to shin or knee. Gaze at the big toe. Breath five times
Sodasa 16: Inhale, head up, exhale
Saptadasa 17: Inhale, lift up with crossed legs
Astadasa 18: Exhale, jump back to 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