UUPAVISHTA KONASANA

1. EXHALE. Apart the legs wide keep them straight with the feet flex. Hold the outside of the feet with the hands and bend forward chest to the floor, as in A, or instead place the hands on the legs, as in B.
2. INHALE. Look up. Lengthen the spine.
3. EXHALE. Bend forward.STAY HERE FOR 5 LONG DEEP BREATHS

4. INHALE. Look up. Lengthen the spine.
5. EXHALE. Hold the big toes with the middle, index fingers and thumb around, as in A1, or bend the legs till reach, as in B1.
6. INHALE. Pull the legs up and balance on the seat bones, as in C.
   STAY HERE FOR 5 LONG DEEP BREATHS

7. EXHALE.  Release the Asana

-VINYASA-

COMMENTS

Bend forward with the chest leading the way. Keep the feet flex, toes pointing up, to avoid roll forward.