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
![Prasarita Padottanasana [A]](/typo3temp/assets/images/csm_5-1__Prasarita_Padottanasana_A_c82e5d5078_50x50_ee8a51553a.jpg)
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