UTKATASANA

 

UTKATASANA
ANGUSTHAGRE DRSTI – TIP OF THE THUMB
13 VINYASAS

Ekam 1: Inhale, hands up, look up
Dve 2: exhale, forward fold
Trini 3: Inhale, only head up. Look forward
Catvari 4: Exhale, jump back, Chaturanga Dandasana. Look forward
Panca 5: Inhale, Urdhva Mukha Svanasana – Upwards facing dog. Look up
Sat 6: Exhale, Adho Mukha Svanasana – Downward facing dog. Gaze at the navel
Sapta 7: Inhale, jump forward into Utkatasa, Gaze at the thumb. Breath 5 times
Astau 8: Inhale, using only the strength of the hands lift up, or do Bakasana if it is easier for you
Nava 9: exhale, jump back to Chaturanga Dandasana. Look forward
Dasa 10: Inhale, Urdhva Mukha Svanasana – Upwards facing dog. Look up
Ekadasa 11: exhale, Adho Mukha Svanasana – Downward facing dog. Gaze at the navel

Continue to the next asana…