Way Out
Way Out

Vinyāsa | breath | Dr̥ṣṭi | explanation of movement |
1 | IN | bhrūmadhye | take feet shoulder wide apart |
(EX) | place hands between the feet, fingers point backwards | ||
(IN) | head stays lifted, straight back | ||
2 | EX | nāsāgre | head between the arms |
3 | IN | bhrūmadhye | lift your head up again |
4 | EX | jump back, bend the elbows close to the body, balance the weight evenly on your elbows | |
5 | IN | nāsāgre | Mayurasana (मयूरासन, Mayūrāsana) |
(EX) | place feet down on the floor again | ||
6 | IN | bhrūmadhye | straighten the arms, open the chest wide into Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) with hands turned the other way |
7 | EX | nābicakre | roll over the feet into Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)with hands turned the other way |
8 | IN | bhrūmadhye | jump to the front, take feet left and right next to the hands and fingers pointing back |
9 | EX | nāsāgre | take your head deep between the arms |
- | IN | bhrūmadhye | lift the head up |
(EX) | nāsāgre | hands to waist, come up, bring feet together in ~Samasthiti.h~~ |
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