The vinyasa
From sitting, cross your ankles and place your hands by your hips, fully engage the bandhas and press into your hands to lift yourself clear of the floor. Draw your legs back through your arms to jump into Chaturanga, continue through to up-facing dog, down-facing dog and then look toward the space between your hands. Bend your knees and jump your legs back through your arms (your hips have to go way up high here as if you were going to do a handstand) to come to sitting. Of course it is not quite that easy, but practice makes perfect and some modifications are possible; they are illustrated on the following pages.
Modifying the vinyasa
You can modify the vinyasa shown opposite by eliminating the jumping back and through. This frees you to concentrate on getting the bandhas working. Cross your legs, push your hands to the floor and lift the bandhas and yourself as high as you cam Roll forward bringing your hands and knees to the floor and step or jump back from there into a flat-back position. Now lower first your knees and then your chest to the floor, move your hands back a little and push up into up-facing dog and then back into down-facing dog. From here, step or hop your feet as far forward as you can with your ankles crossed and come to sitting.This is Modification A
From sitting, cross your ankles and place your hands by your hips, fully engage the bandhas and press into your hands to lift yourself clear of the floor. Draw your legs back through your arms to jump into Chaturanga, continue through to up-facing dog, down-facing dog and then look toward the space between your hands. Bend your knees and jump your legs back through your arms (your hips have to go way up high here as if you were going to do a handstand) to come to sitting. Of course it is not quite that easy, but practice makes perfect and some modifications are possible; they are illustrated on the following pages.
Modifying the vinyasa
You can modify the vinyasa shown opposite by eliminating the jumping back and through. This frees you to concentrate on getting the bandhas working. Cross your legs, push your hands to the floor and lift the bandhas and yourself as high as you cam Roll forward bringing your hands and knees to the floor and step or jump back from there into a flat-back position. Now lower first your knees and then your chest to the floor, move your hands back a little and push up into up-facing dog and then back into down-facing dog. From here, step or hop your feet as far forward as you can with your ankles crossed and come to sitting.This is Modification A
