- EXHALE. Place the sole of the right foot in the inner left thigh with the toes on the floor. Left leg straight forward. Point the toes. Grab with both hands the left foot, as in C, or as far as you can, as in C1.
- INHALE. Look half the up to the horizon keeping the grip. Lengthen the spine
- EXHALE. Bend forward. STAY HERE FOR 5 LONG DEEP BREATHS
- INHALE. Look half the up to the horizon. Lengthen the spine
- EXHALE. Release leg. VINYASA.
-REPEAT ALL THE STEPS IN THE LEFT SIDE-
-VINYASA-
COMMENTS
If the foot position is too intense on your knee or foot remain in Janu Sirsasana A, or B. Be patience!
- What is Ashtanga Yoga?
- Pattabhi Jois
- The Eight Limbs
- Ashtanga yoga mantra
- Ujjayi Breath
- Locks / Bhandas
- Drishti / Gaze
- Vinyasa
- Surya Namaskara / Sun Salutation
- Standing poses
- Padangusthasana
- Padahastasana
- Utthita Trikonasana
- Parivritta Trikonasana
- Utthita Parsvakonasana
- Parivritta Parsvakonasana
- Prasarita Padottanasana A
- Prasarita Padottanasana B
- Prasarita Padottanasana C
- Prasarita Padottanasana D
- Parsvottanasana
- Utthita Hasta Padangusthasana A
- Utthita Hasta Padangusthasana B
- Utthita Hasta Padangusthasana C
- Utthita Hasta Padangusthasana D
- Ardha Baddha Padmottanasana
- Utkatasana
- Virabhadrasana A
- Virabhadrasana B
- Primary Series
- Dandasana
- Paschimottanasana A
- Paschimottanasana B
- Paschimottanasana C
- Purvottanasana
- Ardha Baddha Padma Paschimottanasana
- Trianga Mukhaikapada paschimottanasana
- Janu Sirsasana A
- Janu Sirsasana B
- Janu Sirsasana C
- Marichyasana A
- Marichyasana B
- Marichyasana C
- Marichyasana D
- Navasana (5 times)
- Bhujapidasana
- Kurmasana
- Supta Kurmasana
- Garbha Pindasana
- Kukktasana
- Baddha Konasana A
- Baddha Konasana B
- Upavishta Konasana A
- Upavishta Konasana B
- Supta Konasana
- Supta Padangusthasana A
- Supta Padangusthasana B
- Supta Padangusthasana C
- Ubhaya Padangusthasana
- Urdhva Mukha Paschimottanasana
- Setu Bandhasana
- Intermediate Series
- Finishing Series
- Poster To Go