Inversion Āsanas

Utkaṭāsana, Vṛkṣāsana, Kākāsana and Mayūrāsana

Stand
1. Lying on your back, bring your arms out to the sides with the palms facing down in a T position. Bend the knees in towards your chest and exhale both knees to the left side of your body.
2. Hold onto the right foot with your left hand as you straighten the right leg out to the side. Turn and look at the right finger tips.
3. Keep the shoulders flat to the floor, gently kick out through the heel to straighten the leg, reach the arms away from each other, close the eyes, and relax into the posture.
4. Breathe and hold for 6-10 breaths.
5. To release: let go of the foot, bend the knees and inhale the hips back to the floor.
6. Repeat on other side.

From table position, step the right foot between the hands, bringing the right knee directly over the right ankle in a low lunge. The left knee and foot rests on the floor.
2. Bring the left elbow to the right knee and place the palms together in a prayer position.
3. Use the arms to press the right shoulder up and back, twisting the upper back. Look straight ahead or up towards the ceiling. The palms are at the center of the chest and the fingers are pointing up towards the throat.
4. Breathe and hold for 4-8 breaths.
5. To release: exhale the arms back down to the floor in a low lunge position.
REpeat on the other side now

Sway with San