Six standing poses become fundamental positions for Ashtanga Yoga

Yoga for beginners and advanced: Six standing positions compose, just after sun salutations, the fundamental positions for the Ashtanga Yoga practice.

Traditional Practice Series

Für Ashtanga-Neulinge wie für Fortgeschrittene. Die Fundamental Positions sind unabdingbar – eine Sequenz von sechs einfachen Asanas bildet die Basis deines Ashtanga Vinyasa Yoga.

Prasarita Padottanasana [A]

प्रसारित पादोत्तानासन [अ]

Prasārita Pādottānāsana [A]

Wide stance forward bend

Info about sequence|Asana overview|Vinyasa overview
Pada-Hastasana [thumb mini] Utthita Trikonasana [thumb mini] Parivritta Trikonasana [thumb mini] Utthita Parshvakonasana [thumb mini] Parivritta Parshvakonasana [thumb mini] Prasarita Padottanasana [A] [thumb mini solar] Prasarita Padottanasana [B] [thumb mini] Prasarita Padottanasana ["] [thumb mini] Prasarita Padottanasana [D] [thumb mini] Parshvottanasana [thumb mini]
Prasarita Padottanasana [A]

Prasarita (प्रसारित, Prasārita) = wide stance
Pada (पाद, Pāda) = leg, foot
ud (उद्, ud) =prefix for verbs or nouns that implies superiority in place, range, power, or intensity
Tana (तान, Tāna) = extended
Uttana (उत्तान, Uttāna) = intense stretch, straight, extended
Asana (आसन, Āsana) = pose, posture, seat
Parasarita Padottanasana (परासरित पादोत्तानासन, Parāsarita Pādottānāsana) = wide stance forward bend

Vinyāsa breath Dr̥ṣṭi explanation of movement
1 IN nāsāgre step right foot back, feet parallel double-shoulder-width apart
bhrūmadhye hands to waist
2 EX bhrūmadhye hands to floor
IN bhrūmadhye lift head, extend spine
3 EX nāsāgre crown of the head reaches to the floor
5BR nāsāgre Prasarita Padottanasana [A] (प्रसारित पादोत्तानासन [अ], Prasārita Pādottānāsana [A])
4 IN bhrūmadhye lift head, extend spine
EX hold
5 IN nāsāgre hands to waist, lift up with straight spine
- EX nāsāgre step to front of the mat, big toes touch 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
  • Dr̥ṣṭi: nāsāgre = to the nose; añguṣṭhamadhye = to the middle of the thumb; bhrūmadhye = in the middle of the eye brows; nābicakre = to the navel; ūrdhvadr̥ṣṭi = upwards; hastāgre = to the tip of the hand; pādayoragre = to the tip of the foot; pārśvadr̥ṣṭi = sidewards
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