Tittibhasana C (Ṭiṭṭibhāsana) = Posture-of-the-Tittibha-Bird
Dṛṣṭi: nāsāgre = to the nose
From standing with the feet wider than the hips.
Start with the hands on the hips and then inhale and left the chest.
Exhale as you fold forwards from your hips keeping the spine long.
Inhale and then exhale move the upper body through the legs and then bring the feet towards each other so the heels are touchig (eventually).
Exhale as you wrap your arms and hands around the ankles.
Inhale and lengthen the body and then exhale see if you can move deeper into the posture and through the legs.
Hold here for up to five breaths.
Exhale as you release from the posture and inhale back to standing upright.