ashtanga mysore Led Ashtanga - Ūrdhva Mukha Paschimottānāsana - Upward Facing West Pose

Ūrdhva Mukha Paschimottānāsana - Upward Facing West Pose
17 Vinyāsās - Dṛṣṭi - Nāsāgre (Nose) or Pādāgre (Big Toe)

Samasthitiḥ - Equal Standing
1. Inhale - Ūrdhva Hastāsana - Upward Hands Pose
2. Exhale - Uttānāsana - Intense Pose
3. Inhale - Ardha Uttānāsana - Half Intense Pose (Flat Back)
4. Exhale - Chaturanga Daṇḍāsana - Four Limb Staff Pose
5. Inhale - Ūrdhva Mukha Śvānāsana - Upward Facing Dog
6. Exhale - Adho Mukha Śvānāsana - Downward Facing Dog
7. Inhale - Jump to Daṇḍāsana.
Exhale - Lie down.
8. Inhale - Legs up and over. Hold outer feet.
Exhale
9. Inhale - Roll up with straight legs.
10. Exhale - Ūrdhva Mukha Paschimottānāsana - Upward Facing West Pose (5 Breaths)
11. Inhale - Spinal extension (Flat Back)
Exhale
12. Inhale - Lolāsana - Swing Pose (Jump Back)
13. Exhale - Chaturanga Daṇḍāsana - Four Limb Staff Pose
14. Inhale - Ūrdhva Mukha Śvānāsana - Upward Facing Dog
15. Exhale - Adho Mukha Śvānāsana - Downward Facing Dog
16. Inhale - Ardha Uttānāsana - Half Intense Pose (Flat Back)
17. Exhale - Uttānāsana - Intense Pose
Samasthitiḥ - Equal Standing


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ashtanga mysore Led Ashtanga - Ūrdhva Mukha Paschimottānāsana - Upward Facing West Pose
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