1. Sit with legs extended out in front and hands on floor by hips with fingers facing the feet, sitting up with spine straight. Place chin to chest in jalandhara bandha, shoulders rolled open and scapula pulled down the back.
   • Drishti: nose.
   • Hold for 5–8 breaths.

1. Inhale, arms up, look up to thumbs.
2. Exhale, bend forward, hold onto big toes with middle and index fingers.
3. Inhale, head up, straighten spine, lift chest and look toward 3rd eye.
4. Exhale, bend forward, pulling elbows out to sides to help bring chest to thighs, then nose to knees. (In A, B, and C pull shoulder blades back down the spine as the arms stretch forward to create oppositional pull.)
   • Drishti: nose.
   • Hold for 5–8 breaths.
   • Modified posture: hands to ankles or shins, look up, spine straight.

1. Inhale, head up, look up between eyebrows, lengthen spine, this time hold around sides of feet.
2. Exhale, bend forward, go a little deeper into the posture and bring chin to knees, elbows should be above the ground out to the side, not touching the floor, feet flexed.
   • Drishti: nose.
   • Hold for 5–8 breaths..

1. Inhale, head up, look up, lengthen spine, this time clasp hands all the way around feet.
2. Exhale into a forward bend.
   • Drishti: nose.
   • Hold for 5–8 breaths.

Vinyasa to sitting

1. Exhale, place hands 1 ft behind hips, palms flat on floor, fingers pointing towards feet.
2. Inhale, lift body up supporting weight with hands and soles of feet. Tuck pelvis, toes to floor. Arms straight, head back. Lift hips emphatically, bring inside edges of feet together and knees together. Look back and up between eyebrows.
   • Drishti: 3rd eye.
   • Hold posture for 5–8 breaths.
3. Exhale down.
   • Modified posture: if neck feels strained, keep chin to chest.

1. Inhale, bring right heel into the navel before lowering knee to get leg as high up on thigh as possible. Try to keep both shoulders level with each other, pull scapula back and down the spine.
2. Exhale, right arm around behind back and clasp toes on right foot, left index finger and thumb holding left big toe.
3. Inhale, head up, look up between eyebrows.
4. Exhale, bend forward, staying in half bound lotus, chin to shin or knee.
   • Drishti: nose
   • Hold for 5–8 breaths.
5. Inhale, come up.
   • Modified posture: forget half bound lotus! Place right foot onto left thigh and bring both hands to left foot as you bend forward. If right foot doesn’t go on top of thigh, just place foot on inside of left thigh.

Repeat other side.

Vinyasa to sitting

1. Exhale through to sitting with right foot by right hip, knees close together, left leg extended straight out in front. Before starting pose, lift flesh of left buttock and make room for the right calf by turning it out a bit with hands.
2. Inhale, arms up, look up.
3. Exhale, fold forward, hold top of foot with both hands or clasp left wrist with right hand around foot.
4. Inhale, look up between eyebrows.
5. Exhale, come forward and down, chin to shin or knee. Work to bring both hips to the floor. Keep both shoulders at same level with shoulder blades moving down the back, elbows off floor.
   • Drishti: big toe of extended foot.
   • Hold for 5–8 breaths.
   • Modified posture: place left hand out to side and push to keep right hip down.
   • Or as above, but with a block or pillow under left buttock for support.
6. Inhale, head up, come up.
7. Exhale, repeat other side.

Vinyasa to sitting

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

1. Exhale, right heel to groin, then using your palms on the floor lift yourself up and move forward, so you’re sitting on top of your foot with the heel into the perineum.
2. Inhale, hands on left foot, look up and stretch spine up.
3. Exhale, stretch out from hips, fold forward, chest on thigh, chin to shin.
   • Drishti: toes.
   • Hold for 5–8 breaths.
   • Modified: use hands on the floor to support sitting posture with heel into perineum, do not bend forward.
4. Inhale, head up.
5. Exhale, repeat other side.

Vinyasa to sitting

1. Exhale, left leg stretched out, foot flexed. Take right foot in right hand, holding under foot and take your toes with the left hand, place the foot on the floor with the toes flexed on the floor (your hand can hold them flexed as they go down) right next to left thigh, molding the right arch around the left thigh. Lift the hips slightly to bring the body forward so the foot straightens.
2. Inhale, head up, look up holding foot with both hands.
3. Exhale, stretch forward from the hips with chest on thigh and chin to shin.
   • Drishti: big toe of extended foot.
   • Hold for 5–8 breaths.
   • Modified: sit on toes.

1. Exhale, pull right knee up with the right foot just in front of the right hip a few inches away from the left thigh. Keep bottom leg straight and flexed.
2. Inhale, reach right arm up to ceiling.
3. Exhale, wrap right arm around leg (low on shin) to meet left wrist behind back. Clasp left wrist with right hand and bring chin towards shin of straight leg, lengthening forward.
4. Inhale, head up, look up.
5. Exhale, bend forward, head towards knee.
   • Drishti: toes.
   • Hold for 5–8 breaths.
6. Inhale, head up.
7. Exhale, repeat other side.
   • Modified: sit straight up holding hands around knee.

Vinyasa to sitting

1. Exhale, left leg into half lotus, bring left heel as close to navel as possible or into the crease of the right thigh. Right leg extended straight out. Bring right foot towards buttocks, right knee to ceiling.
2. Inhale, right arm up, look up.
3. Exhale, fold forward with shoulder low bring right arm around right leg. Hold left wrist with right hand.
4. Inhale, head up, look up.
5. Exhale bend forward, stretch spine from hips trying to get chin to floor between legs, stretch arms out and back.
   • Drishti: nose.
   • Hold for 5–8 breaths.
6. Inhale, head up, look up.
7. Exhale, repeat other side.
   • Modified: instead of placing left leg into half lotus, place left foot along the inside of right thigh. Do not bend forward toward floor. Keep spine straight, look up.

Vinyasa to sitting

1. Exhale, right knee up, left leg extended straight out onto floor.
2. Inhale, stretch left arm to ceiling to make room.
3. Exhale, wrap left arm around the right leg with the armpit as close to the knee as possible, clasp the right wrist with the left hand, gently pull to deepen the twist. Pull the right hip towards the floor and straighten the spin as much as possible, with shoulders revolved, trying to make the twist come from the abdomen and waist as well as from the thoracic spine.
   • Drishti: far to right.
   • Hold for 5–8 breaths.
4. Inhale, unwind.
5. Exhale, repeat other side.
   • Modified: twist with right palm flat on floor, left arm along side left shin.

Vinyasa to sitting

1. Exhale, left leg into half lotus, bring left heel as close to navel and foot as high on the thigh as possible. Bring right knee up towards ceiling, right foot close to right buttock.
2. Inhale, twisting to left, lift left arm to ceiling, look up.
3. Exhale, extend left arm around outside of right knee with armpit over knee, looking to the right. Clasp right wrist with left hand behind back if possible or clasp fingers.
   • Drishti: far to right.
   • Hold for 5–8 breaths.
   • Repeat other side.
   • Beginners skip this posture.

Vinyasa to sitting

1. Inhale, jump through, without touching feet to floor if possible, to sitting, both legs extended out straight.
2. Exhale, lift legs, arms parallel to floor, lift chest.
   • Drishti: toes.
   • Hold for 5–8 breaths.
   • Modified: bend knees, and/or place elbows and forearms on floor.
3. Exhale, cross legs, palms to floor, inhale, lift up, without touching floor if possible, for one breath. Exhale, buttocks back to floor.
4. Inhale, lift legs back up without touching floor…repeat five times.

Vinyasa to

From Vinyasa

1. Inhale, jump legs around arms, palms on floor (to get farther into pose, take a moment to work shoulders under knees, keep hips lifted).
2. Exhale, sit back, cross feet in front.
3. Inhale, head up, look up.
4. Exhale, slowly move forward until head and feet are just above the floor. (To modify bring top of head to the floor.)
   • Drishti: nose.
   • Hold 5–8 breaths.
   • Modified: keep buttocks on floor and stretch legs around arms, knees bent, palms flat.
5. Inhale, head up, balance legs on upper arms, extend feet straight out, toes pointed; Tittibhasana – flying insect posture.
   • Drishti: feet.
   • Hold for one breath.
6. Exhale, bring one leg at a time back so that knees are resting into upper arms.
7. Inhale, head up, look up, lift mula bandha; Bakasana – crane posture.
   • Drishti: nose.
   • Hold for one breath.
   • Exhale, jump back.

Vinyasa to

1. Inhale, jump feet around arms.
2. Exhale, bend arms and lower buttocks to the floor.
3. Inhale, head up, extend legs straight with backs of knees high up on arms, pressing through heels. Arms stretched out to sides underneath legs. Chin to floor, chest to floor.
   • Drishti: 3rd eye.
   • Hold for 5–8 breaths.
   • Modified: keep knees bent and chest lifted, you’ve got the rest of your life to get your chest to the floor.

1. Inhale, head up, bend knees, bringing feet in towards each other. Cross right foot over left. Bring shoulders under knees.
2. Exhale, slide hands around behind back until underneath legs and clasp them together.
   • Drishti: nose.
   • Hold for 5–8 breaths.
   • Modified: skip it until you can get your chest to the floor without feeling pain in your back.
3. Exhale, lift up to Tittibhasana.
4. Inhale, head up, look up.
   • Drishti: nose.
   • Hold for one breath.
5. Exhale, jump back.

Vinyasa to sitting

1. Inhale, fold legs into lotus, right leg first. Bring the feet as high up on the thighs as possible, push knees closer together.
2. Exhale, slip hands through space between thighs and calves so that arms are through legs up to elbows. (Slip right hand through hole first starting with the palm down, then rotate the palm upwards about a half way through, use your left hand to bend right elbow and bring it farther through. Repeat with left hand.) Bend arms and place hands in prayer in front of chest, or place chin in palms of hands.
3. Inhale, rock and roll; roll backwards and forwards in a full circle, backwards on the exhale and forwards on the inhale. Repeat roll nine times.
   • Drishti: straight ahead.
   • Modified: hold either crossed legs into chest or just bend knees and bring knees into chest, then rock and roll around in circle. Note: Spray insides of elbows and knees with water to facilitate posture.

1. Inhale, roll up, place palms flat on floor (still with arms through legs), lift bottom and knees off floor and then balance.
   • Hold for 5–8 breaths.
   • Drishti: 3rd eye.
   • Modified: inhale, roll up, place palms to floor by hips with legs crossed, lift up if possible.
2. Exhale, sit down.

Vinyasa to sitting

1. Inhale, bring feet in towards perineum, hold feet with hands and open soles out to ceiling. Let knees move down towards the floor as hips open. Bring chin towards chest. Lift chest. Sit up straight.
   • Engage all 3 bandhas.
   • Drishti: nose.
   • Hold for 5–8 breaths.

1. Exhale, bend forward and bring chin and chest to floor, lengthen from base of spine.
   • Drishti: nose.
   • Hold for 5–8 breaths.
   • Modified: repeat A.

Vinyasa to sitting

1. Inhale, come through to sitting with legs wide apart holding onto outside edges of both feet. Look up, lift chest.
2. Exhale, bend forward, lengthening spine as you bring chin and chest to floor.
   • Drishti: nose, or 3rd eye if deep into pose.
   • Hold for 5–8 breaths.
   • Modified: hands to ankles, shins, or knees. Keep spine straight and look directly ahead, lift chest, do not bend forward.

3. Ixhale, roll over, chin and chest to floor again, landing on calf muscles.
   • Drishti: nose or 3rd eye.
   • Hold for one breath.
   • Inhale up, exhale, jump back to vinyasa.

Vinyasa to lying down

1. Exhale, rock back, lift legs over head to floor with legs spread wide, fingers inserted between big toes.
   • Drishti: nose.
   • Hold for 5–8 breaths.
2. Inhale, rock up, pause with legs up.

3. Exhale, roll over, chin and chest to floor again, landing on calf muscles.
   • Drishti: nose or 3rd eye.
   • Hold for one breath.
   • Inhale up, exhale, jump back to vinyasa.

Vinyasa to lying down

Jump through to laying down on back

1. Inhale, bring right leg up holding onto right big toe with first two fingers and thumb of right hand. Leg should be as vertical as possible. Place left hand on left thigh, head down.
2. Exhale, lift up so chin comes to right knee.
   • Drishti: toe.
   • Hold for 5–8 breaths.
   • Modified: right hand on shin or behind knee.
3. Exhale, head down. Take right leg out to the side, bring heel to floor, turn head to look over left shoulder. Left hand on left thigh, legs straight.
   • Drishti: far to left.
   • Hold for 5–8 breaths.
4. Inhale, bring right leg back to center, holding onto big toe with both hands.
5. Exhale, chest to thigh, chin to shin. Add a split at end, pulling leg to floor over head.
   • Drishti: toe.
   • Hold for 1 breath.
6. Inhale, head and leg down.
   • Repeat other side.

Vinyasa to Lying down or Chakrasana to

1. Inhale, bring both legs over head so that the toes touch the floor holding onto big toes with thumbs and first two fingers of each hand, chin to chest.
   • Hold one breath.
2. Exhale.
3. Inhale, roll up to balance on tailbone and sit bones, arms and legs extended, head back, look up.
   • Drishti: 3rd eye.
   • Hold for 5–8 breaths.
   • Modified: bend knees as you come up to balance on tailbone and slowly straighten legs, or just keep them bent. Lift chest.

Palms to floor, Vinyasa to lying down

1. Inhale, bring both legs over head, toes to floor holding outside edges of feet with hands. Hold one breath.
2. Exhale.
3. Inhale, roll forward and up, pull chest to thighs.
   • Drishti: 3rd eye.
   • Hold for 5–8 breaths.
   • Modified: keep knees bent as you roll up to balance, hold onto ankles or calves.

Vinyasa to lying down or Chakrasana to