BADDHA KONASANA

1. EXHALE. Sit down and bend the legs bringing the sole of the feet together. Hold the feet as opening a book with the thumbs in the middle of the sole of the feet. Open and lengthen the chest while lowering the knees towards the floor, as in A, or interlace the fingers around the feet, as in B.
   STAY HERE FOR 5 LONG DEEP BREATHS

2. INHALE. Look up to the horizon.
3. EXHALE. Bend forward. Bring the forehead towards the big toes, as in B.
   STAY HERE FOR 5 LONG DEEP BREATHS

4. INHALE. Sit up.
5. EXHALE. Bend forward. Bring the chest towards the floor, as in C.
   STAY HERE FOR 5 LONG DEEP BREATHS

6. INHALE. Sit up.
7. EXHALE. Release and straight the legs.

-VINYASA-

COMMENTS

Lengthen the spine to avoid pushing back the lower back. Opening the feet like a book opens the hips as well.