Supta Trivikramasana

सुप्त त्रिविक्रमासन

Supta Trivikramāsana

Supta (सुप्त, Supta) = reclining, sleeping
Trivikrama (त्रिविक्रम, Trivikrama) = Literally: 3 Steps; Name of 5. Avatar (अवतर्, Avatar) of
Vishnu (विष्नु, Viṣnu). In a time when a demon ruled over earth, as gnome he stepped in front of him and asked land from him. The demon laughed and granted him as much land as he could encircle with 3 steps. Trivikram used one step for the whole physiscal world, the second for the world consisting of subtle matter, and with the third he thumped the demon into the unterground.
Asana (आसन, Āsana) = Posture, Seat
Supta Trivikrimasana (सुप्त त्रिविकृमासन, Supta Trivikṛmāsana) = Position of Trivikrama while reclining

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)		lay down on your back
8	IN		lift right leg
	(EX)		grab right big toe and pull to the ground
	5BR	nāsāgre	Supta Trivikramasana (सुप्त त्रिविक्रमासन, Supta Trivikramāsana)
9	IN		lift right leg again
	(EX)		lower down flat on your back
10	IN		lift left leg
	(EX)		grab left big toe and pull to the ground
	5BR	nāsāgre	Supta Trivikramasana (सुप्त त्रिविक्रमासन, Supta Trivikramāsana)
11	IN		lift right leg again
	(EX)		lower down flat on your back
12	IN	nāsāgre	roll back, lift up, Chakrasana (चक्रसन, Cakrasana)
	EX		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

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