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International Infopage for Ashtanga Yoga

Upavishtha Konasana B

उपविष्ठ कोणासन

Upaviṣṭha Koṇāsana

Baddha  Konasana  A [thumb mini] Baddha  Konasana  B [thumb mini] Baddha  Konasana  C [thumb mini] Upavishtha  Konasana  A [thumb mini] Upavishtha  Konasana  B [thumb mini solar] Supta  Konasana [thumb mini] Way out of Posture [thumb mini] Way out of Posture [thumb mini] Supta  Padangushthasana [thumb mini] Supta  Parshvasahita [thumb mini]
Upavishtha  Konasana  B

Upavishtha (उपविष्ठ, Upaviṣṭha) = seated
Kona (कोण, Koṇa) = Split, Angle
Asana (आसन, Āsana) = Posture
Upavishtha Konasana (उपविष्ठ कोणासन, Upaviṣṭha Koṇāsana) = Seated-Angle-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)   stretch legs to side, set down,
  (IN)   grab outside of feet, thumb to root joint of big toe, straight back, lift head
8 EX   get flat down
  5BR nāsāgre Upavishtha Konasana A (उपविष्ठ कोणासन, Upaviṣṭha Koṇāsana)
9 IN   lift head, untie hands, arms horizontal
  (EX)   lift straightened legs, grab feet from the outside
  5BR ūrdhvadṛṣṭi Upavishtha Konasana B (उपविष्ठ कोणासन, Upaviṣṭha Koṇāsana)
  (EX)   prop hands on the floor
10 IN nāsāgre lift up balancing on straight arms, bend legs in the air
11 EX nāsāgre lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
12 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
13 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
14 IN bhrūmadhye jump feet between hands, straighten the spine half way up, lift your head,
15 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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