Ashtanga Yoga Advanced A series: Sthira Bhaga - for advanced only

Ashtanga Yoga for advanced practitioners: 35 tough Asanas of third series (Advanced A) play with gravity. The reward: Sthira Bhaga, sublime serenity.

Traditional Practice Series

Raja Kapotasana

राज कपोतासन

Rāja Kapotāsana

Info about sequence|Asana overview|Vinyasa overview
Digasana [B] [thumb mini] Utthita Trivikrimasana [thumb mini] Nata Rajasana [A] [thumb mini] Nata Rajasana [B] [thumb mini] Raja Kapotasana [thumb mini solar] Eka-Pada Raja Kapotasana [thumb mini] Urdhva Dhanurasana [thumb mini] Way in the Posture [thumb mini] Way in the Posture [thumb mini] Urdhva Dhanurasana [thumb mini]
Raja Kapotasana

Raja (राज, Rāja) = King, Ruler
Kapota (कपोत, Kapota) = Pigeon
Asana (आसन, Āsana) = Posture, seat
Raja Kapotasana (राज कपोतासन, Rāja Kapotāsana) = King Pidgeon Posture

Vinyāsa breath Dr̥ṣṭi explanation of movement
1 IN bhrūmadhye lift arms over side
2 EX nāsāgre spread fingers, far farword and to the ground
Uttanasana (उत्तानासन, Uttānāsana)
3 IN bhrūmadhye lift head, extend back
4 EX nāsāgre weight on arms, glide backward, elbows close to body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana), lower down
5 IN lift chest and feet, bring head and feet closer together
5BR bhrūmadhye Raja Kapotasana (राज कपोतासन, Rāja Kapotāsana)
6 EX nāsāgre lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
7 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
8 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
9 IN bhrūmadhye jump feet between hands, straighten the spine half way up, lift your head,
10 EX nāsāgre bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana)
- IN bhrūmadhye lift the head again, straighten spine, palms or finger tips remain on the ground
EX nāsāgre stand all the way up, arms on sides, Samasthitih (समस्थितिः, 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
  • Dr̥ṣṭi: nāsāgre = to the nose; añguṣṭhamadhye = to the middle of the thumb; bhrūmadhye = in the middle of the eye brows; nābicakre = to the navel; ūrdhvadr̥ṣṭi = upwards; hastāgre = to the tip of the hand; pādayoragre = to the tip of the foot; pārśvadr̥ṣṭi = sidewards
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