1. Exhale, right heel into groin, right knee at 90 degree angle, left leg straight, foot flexed. Hold foot with both hands or clasp left wrist with right hand.
2. Inhale, look up between eyebrows, spine straight.
3. Exhale, stretch out from the hips, bend forward, chest on thigh. Pull scapula back while pulling forward with hands around foot.
Drishti: big toe of extended foot.
Hold for 5-8 breaths.
4. Inhale, head up, come up. Exhale, repeat other side.
Modified posture: keep head up and bring hands to shin or ankle.
VINYASA TO SITTING
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Discover How to Practice Yoga! Now you can use a practical stepbystep guide to learn Yoga techniques. Including the Practices and Exercises of Concentration, both Objective and Subjective, and Active and Passive Mentation, an Elucidation of Maya, Guru Worship, and the Worship of the Terrible, also the Mystery of Will-Force.