Prasarita Padottanasana ["]

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 ["]

प्रसारित पादोत्तानासन ["]

Prasārita Pādottānāsana ["]

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
		nāsāgre	arms wide
2	EX	bhrūmadhye	intelace fingers behind back
	IN	bhrūmadhye	open chest, lift sternum, extend spine, lift hands slightly up
3	EX	nāsāgre	crown of the head reaches to floor, let hands fall over head
	5BR	nāsāgre	Prasarita Padottanasana ["] (प्रसारित पादोत्तानासन ["], Prasārita Pādottānāsana ["])
4	IN	bhrūmadhye	lift up, extend spine
	EX		pause, hands stay behind back
5	IN	nāsāgre	extend arms wide
-	EX	nāsāgre	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

Six standing poses become fundamental positions for Ashtanga Yoga

Prasarita Padottanasana ["]