Eka Pada Bakasana B

एकपाद बकासन

Eka-Pāda Bakāsana

Ekam (एकम्, Ekam) = One
Pada (पाद, Pāda) = Foot, Leg
Baka (बक, Baka) = Crane
Asana (आसन, Āsana) = Pose, Posture, Seat
Eka Pada Bakasana B (एकपाद बकासन, Eka-Pāda Bakāsana) = One-Legged-Crane-Posture

Vinyāsa	breath	Dṛṣṭi	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)		lower your head
	(IN)		Mukta Hasta Shirshasana (मुक्त हस्त शीर्षासन, Mukta Hasta Śīrṣāsana)
8	(EX)		lower right knee towards the right axle, bring left leg forward over the right upper arm
	IN		lift the head up, straighten the arms
	5BR	nāsāgre	Eka Pada Bakasana B (एकपाद बकासन, Eka-Pāda Bakāsana)
	(EX)		lower head again
9	IN		again lift up into Mukta Hasta Shirshasana (मुक्त हस्त शीर्षासन, Mukta Hasta Śīrṣāsana)
10	(EX)		lower left knee towards the left axle, bring right leg forward over the right upper arm
	IN		lift the head up, straighten the arms
	5BR	nāsāgre	Eka Pada Bakasana B (एकपाद बकासन, Eka-Pāda Bakāsana)
	(EX)		lower head again
11	IN		again lift up into Mukta Hasta Shirshasana (मुक्त हस्त शीर्षासन, Mukta Hasta Śīrṣāsana)
12	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
13	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
14	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
15	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
16	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
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 tip of the foot; pārśvadṛṣṭi = sidewards

Page keywords:

Pada, Bakasana, Advanced, Series, Ashtanga, Yoga, Vinyasa, Sthira, Bhaga, third, series, Asana

Best of Yoga-Teachers

Read more on this topic:

Eka Pada Bakasana B

Page keywords:

The concept of our yoga teacher training

Next Workshops

New video at YogaEasy.de - Ashtanga Yoga for beginners