- EXHALE. Lie on your back. Bring the legs straight over your head. Grab the big toes with the middle, index fingers, and thumbs together, as in A, or instead bend the knees, as in B.
- INHALE. Roll up and balance on the seat bones, holding the toes, as in A1, or bend knees, as in B1.STAY HERE FOR 5 LONG DEEP BREATHS
- EXHALE. Lower the legs down.
The Bhandas and a powerful breath are the two main helps assisting you rolling up. Open the chest to contra rest the weight of the legs. No Vinyasa between Asanas.