Parshvottanasana
पार्श्वोत्तानासन
Pārśvottānāsana
Intense side stretch
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Parshva (पार्श्व, Pārśva) = side
Ud (उद्, Ud) =prefix intensive
Tana (तान, Tāna) = extended
Uttana (उत्तान, Uttāna) = intense stretch
Asana (आसन, Āsana) = pose, posture, seat
Parshvottanasana (पार्श्वोत्तानासन, Pārśvottānāsana) = Intense-side-stretch
| Vinyāsa | breath | Dṛṣṭi | explanation of movement |
|---|---|---|---|
| 1 | IN | bhrūmadhye | stepping right foot back, hands into prayer behind the back |
| 2 | EX | nāsāgre | bending over right leg, chin to shin |
| 5BR | nāsāgre | Parshvottanasana (पार्श्वोत्तनासन, Pārśvottanāsana) (right side) | |
| 3 | IN | bhrūmadhye | stand up with straight back, turning to other side |
| 4 | EX | nāsāgre | bending over left leg |
| 5BR | nāsāgre | Parshvottanasana (पार्श्वोत्तनासन, Pārśvottanāsana) (left side) | |
| 5 | IN | bhrūmadhye | stand up with straight back |
| - | EX | nāsāgre | stepping feet together at front of the mat, big toes touch 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:
Parshvottanasana, Intense, side, stretch, standing, poses, fundamental, positions, Basis, sequence, Ashtanga, Vinyasa, Yoga
