Vinyasa One

From vinyasa three of Padangushtasana, inhaling, lift the head and chest and gaze upward. Attempt to concave the low back and keep the legs strong, keeping the hands under the feet.

Vinyasa Two

Exhaling, fold forward. You are now in the state of Pada Hastasana. Hold it for five breaths. As in the previous posture, keep the low back straight and, only when that is guaranteed, work at straightening the legs. The gaze is toward the nose. This posture is a more intense version of the previous one. You can make the stretch even more intense by shifting weight forward toward the toes.