Tutorial 1:
Viparita Parivrtta Surya Yantrasana
Super Soldier Pose or Inverted Compass pose
Level of difficulty 3/5
Step 1: Start from Uttanasana; be sure to have a steady, balanced, deep forward fold
Step 2: Take the right leg backward, in high lunge. Slide the left arm underneath the left leg. The left shoulder should be comfortably placed under the left leg.
Step 3: Gaze the floor, and breathe deeply. Suck the belly in, Inhale, bend the right leg, and grab the right foot firmly with the left hand.
Take a moment to calm the mind. Sometimes, when we are inverted, it might create a rush of adrenaline that can disturb the balance.
Step 4: Inhale, keep gazing the floor and start lifting the right knee.
Step 5: When you reached the maximum extension, take a deep calming breath and shift the gaze to the right hand.
Tutorial 2:
Viparita Parivrtta Surya Yantrasana
Super Soldier Pose or Inverted Compass Pose with fully extended leg.
Level of difficulty 3 to 5
Step 1: as above.
Step 2: as above.
Step 3: Bind the left arm with the left leg, place the left hand between the torso and the left thigh.
Step 4: Inhale, gaze the floor and start lifting the right leg.
Step 5: When you reached the maximum extension take a long deep breath, calm the mind, and shift the gaze to your right hand.
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