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

Urdhva Dhanurasana

ऊर्ध्व धनुरासन

Ūrdhva Dhanurāsana

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

Urdhva (ऊर्ध्व, Ūrdhva) = upward directed, pointed upward
Dhanura (धनुर, Dhanura) = Bow
Asana (आसन, Āsana) = Posture, seat
Urdhva Dhanurasana (ऊर्ध्व धनुरासन, Ūrdhva Dhanurāsana) = Posture-of-upward-pointing-Bow

Vinyāsa breath Dr̥ṣṭi explanation of movement
1 IN añguṣṭhamadhye raise arms overhead
2 EX nāsāgre spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana)
3 IN bhrūmadhye come half-way up with straight spine, lift head
4 EX nāsāgre hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
7 IN jump forward balancing on straight arms, bend legs in the air
(EX) get down on back
8 IN lift arms and legs
(EX) hands beside ears, place feet close to the bottom
9 IN lift body in backbend
5BR bhrūmadhye Urdhva Dhanurasana (ऊर्ध्व धनुरासन, Ūrdhva Dhanurāsana)
IN nāsāgre stand up
EX bend forward, hands to ground
IN Handstand, Backbend
EX place feet in front of hands on ground
5BR bhrūmadhye Urdhva Dhanurasana (ऊर्ध्व धनुरासन, Ūrdhva Dhanurāsana), repeat 3 times
- IN stand up
(EX) nāsāgre feet together in 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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