Sthira Bhaga: The 3rd Series of Aṣṭāṅga Yoga

Vasiṣṭhāsana: Pose Named after Vasiṣṭha

• Dr. Ronald Steiner

The "Pose Named after Viasiṣṭha" is a powerful side plank pose where the arm and leg of the not supporting side gracefully reach towards the sky.

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Viśvāmitrāsana: Pose Named after Viśvamitra

• Dr. Ronald Steiner

The "Pose Named after Viśvamitra" is a spectacular side plank pose where the lower leg extends forward over the supporting arm.

Kaśyapāsana: Pose Named after Kaśyapa

• Dr. Ronald Steiner

The "Pose Named after Kaśyapa" is the first of five poses with one foot behind the head. In this variation, we are in a supine position.

Cakorāsana: A pose named according to the Cakora-bird

• Dr. Ronald Steiner

The posture named after the Cakora-bird is an arm balance, with one foot behind the head, and the other leg pointing vertically upwards.

Bhairavāsana: Pose named after Bhairava

• Dr. Ronald Steiner

The posture named after Bhairava combines a side plank with another opportunity to place the foot behind the head.

Skandāsana: Pose named after Skanda

• Dr. Ronald Steiner

In the pose named after Skanda, one leg is positioned behind the head while the practitioner performs a standing forward bend.

Durvāsana: Pose named after Durva

• Dr. Ronald Steiner

The pose named after Durva is a one-legged balancing position. In an upright stance, the other foot is positioned behind the head.

Ūrdhva Kukkuṭāsana A: The Pose of the 'Upward Rooster'

• Dr. Ronald Steiner

The pose of the 'Upward Rooster,' Ūrdhva Kukkuṭāsana, is an arm balance position in which the folded legs in the Lotus pose are supported on the upper arms.

Ūrdhva KukkuṭāsanaB: The Pose of the 'Upward Rooster'

• Dr. Ronald Steiner

In the 'Upward-facing Rooster' pose version B (Ūrdhva Kukkuṭāsana B), energy is directed upwards while the legs in lotus balance on the upper arms. This variation requires heightened attention and a fine sense of balance.

Ūrdhva KukkuṭāsanaB: The Pose of the 'Upward Rooster'

• Dr. Ronald Steiner

In the 'Upward-facing Rooster' pose version B (Ūrdhva Kukkuṭāsana B), energy is directed upwards while the legs in lotus balance on the upper arms. This variation requires heightened attention and a fine sense of balance.

Gālavāsana: Pose dedicated to Gālava

• Dr. Ronald Steiner

The pose dedicated to Gālava, Gālavāsana, is an arm balance where one shin rests on the upper arms while the other leg extends upward in line with the torso.

Eka Pāda Bakāsana A: Einbeinige-Kranich-Haltung

• Dr. Ronald Steiner

Eka Pāda Bakāsana, oder Einbeinige-Kranich-Haltung, ist, in Variante A, eine fortgeschrittene Yoga-Pose, die auf den Armen balanciert. Ein Knie ist am Ellenbogen abgestützt, das andere Bein himmelwärts gestreckt.

Eka Pāda Bakāsana B: One-Legged Crane Pose

• Dr. Ronald Steiner

Eka Pāda Bakāsana, or One-Legged Crow Pose, is, in variation B, an advanced yoga pose balancing on arms. One knee is supported on an elbow and the other leg extended forward.

Kauṇḍinyāsana A: Position dedicated to Kauṇḍinya

• Dr. Ronald Steiner

Kauṇḍinyāsana, or the position dedicated to Kauṇḍinya, in variant A, is a posture balanced on the arms. Both legs together are pointing to one side.

Kauṇḍinyāsana B: Position dedicated to Kauṇḍinya

• Dr. Ronald Steiner

Kauṇḍinyāsana, or the position dedicated to Kauṇḍinya, in variant B, is a posture balanced on the arms. One leg crosses forward, the other extends backwards and up.

Aṣṭāvakrāsana A: Pose of the Sage Aṣṭāvakra

• Dr. Ronald Steiner

Aṣṭāvakrāsana A or the position dedicated to the sage Aṣṭāvakra is an arm balance with legs entwined to the side.

Aṣṭāvakrāsana A: Pose of the Sage Aṣṭāvakra

• Dr. Ronald Steiner

Aṣṭāvakrāsana A or the position dedicated to the sage Aṣṭāvakra is an arm balance with legs entwined to the side.

Pūrṇa Matsyendrāsana: The complete pose named after Matsyendranātha

• Dr. Ronald Steiner

Pūrṇa Matsyendrāsana is a seated twist in which one leg is in Lotus.

Virañcyāsana A1: Posture of Virañcya

• Dr. Ronald Steiner

One leg in Lotus, the other behind the head: Virañcyāsana A1 challenges hips, knees, and focus—order emerges when breath and alignment work together with precision in space.

Virañcyāsana A2: Posture of Virañcya

• Dr. Ronald Steiner

From Virañcyāsana A1, A2 emerges: the arms bind behind the back and the gaze lifts. Precise alignment makes the form stable—not strength, but organization carries the posture.

Virañcyāsana A3: Posture of Virañcya

• Dr. Ronald Steiner

From a knot, buoyancy emerges: Lotus and “leg behind the head” become an arm balance. Structure lifts you—in Virañcyāsana A3, breath, bandha, and alignment carry the form.

Virañcyāsana B1: Posture of Virañcya

• Dr. Ronald Steiner

Grounding, uplift, an inner “seal”: Virañcyāsana B1 draws you inward and turns apparent stillness into a clear, weight-bearing presence in the body.

Virañcyāsana B2: Posture of Virañcya

• Dr. Ronald Steiner

From gathering comes depth: Virañcyāsana B2 sharpens focus and stretching capacity when you choose length over pressure and use each exhalation as a conscious softening.

Virañcyāsana B3: Posture of Virañcya

• Dr. Ronald Steiner

A shift of perspective instead of habit: Virañcyāsana B3 demands both stability and mind—order arises here not only straight ahead, but also through an intelligent turn.

Dvi Pāda Viparīta Daṇḍāsana: the inverted staff

• Dr. Ronald Steiner

Two feet ground, the forearms support: Dvi Pāda Viparīta Daṇḍāsana demands a deep backbend initiated from the thoracic spine and strong legs that stay firmly rooted to the floor.

Eka Pāda Viparīta Daṇḍāsana: the inverted staff with one leg

• Dr. Ronald Steiner

One leg grounds, the other rises: Eka Pāda Viparīta Daṇḍāsana demands a stable backbend initiated from the thoracic spine—and precision so the asymmetry doesn’t lever you out of your axis.

Viparīta Śalabhāsana: The inverted locust

• Dr. Ronald Steiner

Reaching the legs high up from a prone position: Viparīta Śalabhāsana demands posterior-chain strength and control so that lift comes from length—not from pressure in the neck.

Ūrdhva Dhanurāsana: Upward-Facing Bow

• Dr. Ronald Steiner

Ūrdhva Dhanurāsana is a backbend with an upward-facing front body, defined only by the touch of hands and feet to the ground - an upward-facing bow.

Paścimottānāsana: Seated Forward Bend

• Dr. Ronald Steiner

In the third series of Aṣṭāṅga Yoga, the practice concludes after the backbend with the classic "Seated Forward Bend" - Paścimottānāsana.