4/4/13 3:49 PMSix standing poses become fundamental positions for Ashtanga Yoga - AshtangaYoga.info

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INTERNATIONAL INFOPAGE FOR ASHTANGA YOGA

FUNDAMENTAL-POSITIONS

BASIC SEQUENCEInfo about sequence | Asana overview | Vinyasa overview

Padangushthasana

Vinyāsa breath Dṛṣṭi explanation of movement

1 IN nāsāgre feet shoulder/hip width apart, hands on waist,

(EX) bhrūmadhye bending forward, first three fingers wrap aroungbig toes,

(IN) looking forward and up, opening the chest andsternum, lengthening the spine

2 EX nāsāgre bending at ellbows, neck is long, head toknees,

5BR nāsāgre Padangushthasana (पादा$ग&'ासन,Pādānguṣṭhāsana)

3 IN bhrūmadhye extennd the arms, lift the head, lengthen thespine

EX hold

- IN nāsāgre hands to the waist, lift up with a straight back

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EX nāsāgre big toes touch, Samasthitih (समि,थ.तः,Samasthitiḥ)

Pada Hastasana

Vinyāsa breath Dṛṣṭi explanation of movement

1 IN nāsāgre feet shoulder/hip width apart, hands to waist

(EX) bhrūmadhye bending forward, hands underneath the feet

(IN) , lift head and gaze up, extend the back/spine

2 EX nāsāgre bending at ellbows, neck long, head to knees

5BR nāsāgre Pada Hastasana (पादह,तासन, Pāda-Hastāsana)

3 IN bhrūmadhye extend arms, lift head, extend back/spine

EX hold

- IN nāsāgre hands to waist, stand up

EX nāsāgre big toes touch Samasthitih (समि,थ.तः,Samasthitiḥ)

Utthita Trikonasana

Vinyāsa breath Dṛṣṭi explanation of movement

1 IN hastāgrestepping right foot back, right foot 90 degreeangle (toes point straight/forward), left footturns slightly in, extend arms out

2 EX pādayoragre grab right big toe (thumb from outside, index-and middle-finger from inside)

IN hastāgre drishti towards raised hand

5BR hastāgre Utthita Trikonasana (उि3थत .4कोणासन, UtthitaTrikoṇāsana) (right side)

EX pādayoragre drishti down

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3 IN hastāgre square up, turn, extend arms to side

4 EX pādayoragre grab left big toe, (thumb from outside, index-and middle-finger from inside)

IN hastāgre drishti towards raised hand

5BR hastāgre Utthita Trikonasana (उि3थत .4कोणासन, UtthitaTrikoṇāsana) (left side)

EX pādayoragre drishti down

5 IN nāsāgre square off to side, turn

- EX nāsāgre stepping to front of the mat Samasthitih(समि,थ.तः, Samasthitiḥ)

Parivritta Trikonasana

Vinyāsa breath Dṛṣṭi explanation of movement

1 IN hastāgre stepping back with right foot, extend arms toside

2 EX pādayoragre place left hand on outside edge of right foot

IN hastāgre drishti towards raised hand

5BR hastāgre Parivritta Trikonasana (प.रव:; .4कोणासन,Parivṛtta Trikoṇāsana) (right side)

EX pādayoragre drishti down

3 IN hastāgre square up, turn, extend arms to side

4 EX pādayoragre place right hand on outside edge of left foot

IN hastāgre drishti towards raised hand

5BR hastāgre Parivritta Trikonasana (प.रव:; .4कोणासन,Parivṛtta Trikoṇāsana) (left side)

EX pādayoragre drishti down

5 IN nāsāgre square off to side, turn

- EX nāsāgre stepping to front of the mat, Samasthitih(समि,थ.तः, Samasthitiḥ)

Utthita Parshvakonasana

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Vinyāsa breath Dṛṣṭi explanation of movement

1 IN hastāgre stepping back with right foot, bending into rightknee

2 EX pādayoragre place right hand on outer edge of right foot

IN hastāgre drishti towards raised hand

5BR hastāgre Utthita Parshvakonasana (उि3थत प<=कोणासन,Utthita Parśvakoṇāsana) (right side)

EX pādayoragre drishti down

3 IN hastāgre square up, turn, bending into left knee

4 EX pādayoragre place left hand on outer edge of left foot

IN hastāgre drishti towards raised hand

5BR hastāgre Utthita Parshvakonasana (उि3थत प<=कोणासन,Utthita Parśvakoṇāsana) (left side)

EX pādayoragre drishti down

5 IN nāsāgre square off to side, turn

- EX nāsāgre stepping to front of mat, Samasthitih(समि,थ.तः, Samasthitiḥ)

Parivritta Parshvakonasana

Vinyāsa breath Dṛṣṭi explanation of movement

1 IN hastāgre stepping back with right foot, bending into rightknee

2 EX pādayoragreplace right hand on right knee, hook leftshoulder outside right knee, place left hand onouter edge of right foot

IN hastāgre extend right arm, drishti towards raised hand

Parivritta Parshvakonasana (प.रव:;

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5BR hastāgre प<=कोणासन, Parivṛtta Parśvakoṇāsana) (rightside)

EX pādayoragre right hand on right knee, drishti down

3 IN hastāgre square up, turn, bend left knee

4 EX pādayoragreleft hand on left knee, hook right shoulderoutside left knee, place right hand to outer edgeof left foot

IN hastāgre extend left arm, drishti towards raised hand

5BR hastāgreParivritta Parshvakonasana (प.रव:;प<=कोणासन, Parivṛtta Parśvakoṇāsana) (leftside)

EX pādayoragre left hand on left knee, drishti down

5 IN nāsāgre square off to side, turn

- EX nāsāgre step to front of mat, Samasthitih (समि,थ.तः,Samasthitiḥ)

Prasarita Padottanasana A

Vinyāsa breath Dṛṣṭi explanation of movement

1 IN nāsāgre step right foot back, feet parallel double-shoulder-width apart

bhrūmadhye hands to waist

2 EX bhrūmadhye hands to floor

IN bhrūmadhye lift head, extend spine

3 EX nāsāgre crown of the head reaches to the floor

5BR nāsāgre Prasarita Padottanasana A (>सा.रतपादो;ानासन, Prasārita Pādottānāsana)

4 IN bhrūmadhye lift head, extend spine

EX hold

5 IN nāsāgre hands to waist, lift up with straight spine

- EX nāsāgre step to front of the mat, big toes touchSamasthitih (समि,थ.तः, Samasthitiḥ)

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Prasarita Padottanasana B

Vinyāsa breath Dṛṣṭi explanation of movement

1 IN nāsāgre step right foot back

nāsāgre extend arms out

2 EX bhrūmadhye hands to waist

IN bhrūmadhye lift head, extend spine

3 EX nāsāgre crown of head reaches to floor

5BR nāsāgre Prasarita Padottanasana B (>सा.रतपादो;ानासन, Prasārita Pādottānāsana)

4 IN bhrūmadhye lift up, spine extends

EX pause

5 IN nāsāgre extend arms wide

- EX nāsāgre Samasthitih (समि,थ.तः, Samasthitiḥ)

Prasarita Padottanasana C

Vinyāsa breath Dṛṣṭi explanation of movement

1 IN nāsāgre step right foot back

nāsāgre arms wide

2 EX bhrūmadhye intelace fingers behind back

IN bhrūmadhye open chest, lift sternum, extend spine, lift handsslightly up

3 EX nāsāgre crown of the head reaches to floor, let handsfall over head

5BR nāsāgre Prasarita Padottanasana C (>सा.रतपादो;ानासन, Prasārita Pādottānāsana)

4 IN bhrūmadhye lift up, extend spine

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EX pause, hands stay behind back

5 IN nāsāgre extend arms wide

- EX nāsāgre Samasthitih (समि,थ.तः, Samasthitiḥ)

Prasarita Padottanasana D

Vinyāsa breath Dṛṣṭi explanation of movement

1 IN nāsāgre step right foot back

nāsāgre hands to waist

2 EX bhrūmadhye first three fingers wrap around big toes

IN bhrūmadhye lift head, extend spine

3 EX nāsāgre crown of the head reachers to floor, bend atellbows

5BR nāsāgre Prasarita Padottanasana D (>सा.रतपादो;ानासन, Prasārita Pādottānāsana)

4 IN bhrūmadhye lift head, straighten spine

EX hold

5 IN nāsāgre hands to waist, lift up with straight spine

- EX nāsāgre Samasthitih (समि,थ.तः, Samasthitiḥ)

Parshvottanasana

Vinyāsa breath Dṛṣṭi explanation of movement

1 IN bhrūmadhye stepping right foot back, hands into prayerbehind the back

2 EX nāsāgre bending over right leg, chin to shin

5BR nāsāgre Parshvottanasana (पा<?;नासन,Pārśvottanāsana) (right side)

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with Ronald Steiner

3 IN bhrūmadhye stand up with straight back, turning to otherside

4 EX nāsāgre bending over left leg

5BR nāsāgre Parshvottanasana (पा<?;नासन,Pārśvottanāsana) (left side)

5 IN bhrūmadhye stand up with straight back

- EX nāsāgre stepping feet together at front of the mat, bigtoes touch Samasthitih (समि,थ.तः, Samasthitiḥ)

legend for the Vinyāsa table:

The grey part of the table is performed in Aṣṭāṅga-Yoga practice.

Yellow marked is the position depicted on the photo.

Vinyāsa:1 = ekam; 2 = dve; 3 = trīṇi; 4 = catvāri; 5 = pañca; 6 = ṣaṭ; 7 = sapta; 8 =aṣṭau; 9 = nava; 10 = daśa; 11 = ekādaśa; 12 = dvādaśa; 13 = trayodaśa; 14 =caturdaśa; 15 = pañcadaśa; 16 = ṣoḍaśa; 17 = saptadaśa; 18 = aṣṭadaśa; 19 =ekonavimśatiḥ; 20 = vimśatiḥ; 21 = ekāvimśatiḥ; 22 = dvāvimśatiḥ; 23 =trayovimśatiḥ; 24 = caturvimśatiḥ; 25 = pañcavimśatiḥ; 26 = ṣoḍavimśatiḥ; 27 =saptavimśatiḥ; 28 = aṣṭovimśatiḥ

breath: IN = Inhalation; EX = exhalation; 5BR = five breaths

Dṛṣṭi: nāsāgre = to the nose; añguṣṭhamadhye = to the middle of the thumb;bhrūmadhye = in the middle of the eye brows; nābicakre = to the navel;ūrdhvadṛṣṭi = upwards; hastāgre = to the tip of the hand; pādayoragre = to the tipof the foot; pārśvadṛṣṭi = sidewards

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