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Supta Kurmasana

सुप्तकूर्मासन

Supta-Kūrmāsana

Sleeping Turtle

Way out of the Posture [thumb mini] Way into the Posture [thumb mini] Bhuja Pidasana [thumb mini] Kurmasana [thumb mini] Supta Kurmasana [thumb mini solar] Way out of the Posture [thumb mini] Way out of the Posture [thumb mini] Way out of the Posture [thumb mini] Garbha  Pindasana [thumb mini] repeat 9 times, turning 360 degrees [thumb mini]
Supta Kurmasana

Supta (सुप्त, Supta) = sleeping, lying
Kurma (कूर्म, Kūrma) = Turtle
Asana (आसन, Āsana) = Posture
Supta Kurmasana (सुप्तकूर्मासन, Supta-Kūrmāsana) = Sleeping-Turtle-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 nāsāgre jump forward balancing on straight arms, bend legs in the air
  (EX)   lower legs over upper arms
  (IN)   stretch legs, Tittibhasana (तित्तिभासन, Tittibhāsana)
  EX bhrūmadhye lower down, arms to the side, lift heels from ground
  5BR bhrūmadhye Kurmasana (कूर्मासन, Kūrmāsana)
  EX   prop up hands under the knees
8 (IN)   lift, stretch legs, Tittibhasana (तित्तिभासन, Tittibhāsana)
  (EX)   left foot behind head, Eka Pada Shirshasana (एकपाद शीर्षासन, Eka-Pāda Śīrṣāsana)
  (IN) nāsāgre lift
  (EX)   right foot behind head, Dvi Pada Shirshasana (द्विपाद शीर्षासन, Dvi-Pāda Śīrṣāsana)
  (IN) nāsāgre lift
9 EX   roll forward, lower down
  5BR bhrūmadhye Supta Kurmasana (सुप्त कूर्मासन, Supta Kūrmāsana)
  EX   put up hands under knees, lift, Dvi Pada Shirshasana (द्विपाद शीर्षासन, Dvi-Pāda Śīrṣāsana)
10 IN nāsāgre stretch legs, Tittibhasana (तित्तिभासन, Tittibhāsana)
11 EX   bend knees, Bakasana (बकासन, Bakāsana), stretch arms
  IN nāsāgre lift up balancing on straight arms, bend legs in the air
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
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