Way In

Vinyāsa	breath	Dr̥ṣṭi	explanation of movement
1	IN	hastāgre	right foot in lotus-position, take right hand behind the back, grab the foot, stretch the left arm straight up
2	EX	nāsāgre	bend forward, both hands to the floor, right foot in lotus
3	IN	bhrūmadhye	straighten the arms, straight back, lift the head, right foot in lotus
4	EX	nāsāgre	jump back into Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana), right foot in lotus
5	IN	bhrūmadhye	straighten the arms, open the chest wide in Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana), right foot in lotus
6	EX	nābicakre	roll over your feet, lift the pelvis into Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana), right foot in lotus
7	IN	nāsāgre	jump to the front into balance position
	(EX)		lower down, left foot points out, right knee next to the left foot, take right arm over left arm, interlock the arms, raise them up
	5BR	ūrdhvadr̥ṣṭi	Vatayanasana (वातायनासन, Vātāyanāsana)
	(EX)		unfold the arms, place hands on the floor
8	IN	nāsāgre	lift into balance position
9	EX	nāsāgre	lower down into Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana), right foot in lotus
10	IN	bhrūmadhye	straighten the arms, open the chest wide in Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana), right foot in lotus
11	EX	nābicakre	roll over the feet, lift pelvis into Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana), right foot in lotus
	(IN)		bring right foot to the floor
	(EX)		place left foot in lotus-position
12	IN	nāsāgre	jump to the front into balance position
	(EX)		lower down, right foot points out, left knee next to the right foot, take left arm over the right arm, interlock the arms, raise them up

	5BR	ūrdhvadr̥ṣṭi	Vatayanasana (वातायनासन, Vātāyanāsana)
	(EX)		unfold the arms, place hands on the floor

13	IN	nāsāgre	lift into balance
14	EX	nāsāgre	lower down into Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana), left foot in lotus
15	IN	bhrūmadhye	straighten the arms, open the chest wide in Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana), left foot in lotus
16	EX	nābicakre	roll over the feet, lift pelvis into Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana), left foot in lotus
17	IN	bhrūmadhye	jump to the front, make the spine long, straight arms, left foot in lotus

18	EX	nāsāgre	lower the head, take your chin to the shinbone, left foot in lotus
19	IN	bhrūmadhye	straighten the arms, straight back, lift the head, left foot in lotus
	(EX)		take left hand behind your back, grab the left foot
20	IN	hastāgre	place right hand onto your waist, straighten up, left foot in lotus, stretch right arm up
-	EX	nāsāgre	lower left leg to the floor, let arms hang in 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

Nadi Shodhana (Sodhana): the intermediate series of Ashtanga Yoga

Way In

Way In