@elena_miss_yoga on Episode 24 ・・・ Welcome to Episode 2️⃣4️⃣ #AshtangaVinyasaWithElena Poses of the day #Upavisthakonasana #SuptaKonasana . With me and @re3life #RE3 #re3life ❤️ . 🎄🎅🏻 🎁 AshtangaVinyasawithElena takes a little vacation during the Christmas Week, I will be back with Episodes 2️⃣5️⃣ the 3rd of January.🎁🎅🏻🎄 . HAPPY HOLIDAYS MY DEAR ASHTANGI FRIENDS 🎄🎅🏻🎁🎀 . Upavistha Konasana Dristi: tip of the Nose 14 Vinyasas . Sapta 7⃣ : Inhale, jump through to a seated position. Spread the legs catch the heels with the hands and lift the head up. . Astau 8⃣ : Exhale, touch the chin to the floor breath five times . Nava 9⃣ : Inhale lift the head up exhale . Dasa 🔟 : Inhale, lift both of the legs up and balance breath five times . Ekadasa 1️⃣1️⃣: Lift up with crossed legs . Dvadasa 1️⃣2️⃣: exhale, Jump back to chaturanga dandasana . Trayoddasa 1️⃣3️⃣: Inhale: Upward facing dog . Caturdasa 1️⃣4️⃣: Exhale, Downward facing dog . Benefits: Stretches the insides and backs of the legs. Strengthens the spine. Calms the brain. . SUPTA KONASANA Dristi: tip of the nose 16 Vinyasas . Sapta 7️⃣: Inhale, jump through to a seated position and lie down exhale . Astau 8️⃣: Inhale, Take both legs back over the head spread the legs and catch the big toes. Breath Five times. . Nava 9️⃣: Inhale, Roll up while holding the big toes exhale. Continue rolling until the legs come to the floor hand touch the chin on the floor . Dasa 🔟: inhale, lift the head up, Exhale . Ekadasa 1️⃣1️⃣: Inhale, lift up with crossed legs . Dvadasa 1️⃣2️⃣: Exhale, jump back to chaturanga dandasana . Trayodasa 1️⃣3️⃣: Inhale, upward facing dog . Caturdasa 1️⃣4️⃣: Exhale, downward facing dog . Benefits: Improves digestion. It stretches the spine, the legs, the back, the arms, thighs and calves. . #yoga #yogatutorial