Tutorial 1: Super Soldier Pose or Inverted Compass poses
Sanskrit name: Viparita Parvrtta Surya Yantrasana
Step 1: start from Uttanasana; be sure to have a steady, balanced, deep forward fold
Step 2: take the right leg backward, in high lunge. Slide the left arm underneath the left leg
The left shoulder should be comfortably placed under the left leg
Step 3: gaze at the floor, and breathe deeply
Suck the belly in, Inhale, bend the right leg, and grab the right foot firmly with the left hand
Take a moment to calm the mind. Sometimes, when we are inverted, it might happen to have a rush of adrenaline that can disturb the balance
Step 4: Inhale, keep gazing the floor and start lifting the right knee
Step 5: When you reached the maximum extension, take a deep calming breath and shift the gaze to the right hand
Tutorial 2: Super Soldier Pose or Inverted Compass poses
Sanskrit name: Viparita Parvrtta Surya Yantrasana with fully extended leg
Step 1: as above
Step 2: as above
Step 3: bind the left arm with the left leg, place the left hand between the torso and the left thigh
Step 4: Inhale, gaze the floor and start lifting the right leg
Step 5: When you reached the maximum extension take a long deep breath, calm the mind, and shift the gaze to your right hand