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International Infopage for Ashtanga Yoga

Shirshasana A

शीर्षासन

Śīrṣāsana

headstand

Urdhva Padmasana [thumb mini] Pindasana [thumb mini] Matsyasana [thumb mini] Uttana Padasana [thumb mini] Shirshasana A [thumb mini solar] Shirshasana B [thumb mini] Urdhva  Dandasana [thumb mini] preperation [thumb mini] Balasana [thumb mini] Baddha  Padmasana [thumb mini]
Shirshasana A

Shirsha (शीर्ष, Śīrṣa) = head
Asana (आसन, Āsana) = pose, posture, seat
Shirshasana (शीर्षासन, Śīrṣāsana) = headstand

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 through
  (EX)   lower onto knees slowly – set up correct foundation on folded hands/wrists and forearms as well as crown of the head
8 IN nāsāgre lift straight legs
  10-25
BR
  Shirshasana A (शीर्षासन, Śīrṣāsana)
  IN nābicakre lift head
  10-25
BR
  Shirshasana B (शीर्षासन, Śīrṣāsana)
  EX   lower straight legs into 90 degree angle
  10-25
BR
  Urdhva Dandasana (ऊर्ध्व दण्डासन, Ūrdhva Daṇḍāsana)
  IN   lift legs back again
  EX   lower legs
  10-25
BR
  repeat 10 times
  EX nāsāgre lower legs, kneel down coming into
  5BR nāsāgre Balasana (बलासन, Balāsana)
  (IN)   lift
9 EX nāsāgre lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
10 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
11 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
12 IN bhrūmadhye jump feet between hands, straighten the spine half way up, lift your head,
13 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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