Urdhva Dandasana

ऊर्ध्व दण्डासन

Ūrdhva Daṇḍāsana

Urdhva (ऊर्ध्व, Ūrdhva) = upward
Danda (दण्ड, Daṇḍa) = stick
Asana (आसन, Āsana) = pose, posture, seat
Shirshasana (शीर्षासन, Śīrṣāsana) = upward 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

Page keywords:

Urdhva, Dandasana, Finishing, sequence, Ashtanga, Vinyasa, Yoga, Energy, Asana

Best of Yoga-Teachers

Read more on this topic:

Urdhva Dandasana

Page keywords:

Mangala Mantra – the striving for peace as the closing mantra of the Ashtanga practice.

Next Workshops

New video at YogaEasy.de - Ashtanga Yoga for beginners