Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
1 |
IN |
añguṣṭhamadhye |
raise arms overhead |
2 |
EX |
nāsāgre |
spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana) |
3 |
IN |
bhrūmadhye |
come half-way up with straight spine, lift head |
4 |
EX |
nāsāgre |
hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
5 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
6 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
7 |
IN |
nāsāgre |
jump forward balancing on straight arms, bend legs in the air, bend your knees until you are in a crouching position, right arm around your knees, twist to the left, grab hands behind your back |
|
5BR |
pārśvadr̥ṣṭi |
Pashasana (पाशासन, Pāśāsana) |
|
(EX) |
|
move back to the centre |
8 |
IN |
|
left arm around your knees, twist to the right, grab hands behind your back |
|
(EX) |
|
move back to the centre, place the hands on the floor |
9 |
IN |
nāsāgre |
lift up balancing on straight arms, bend legs in the air |
10 |
EX |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
11 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
12 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
13 |
IN |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
14 |
EX |
nāsāgre |
bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana) |
- |
IN |
bhrūmadhye |
lift the head again, straighten spine, palms or finger tips remain on the ground |
|
EX |
nāsāgre |
stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ) |
Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
1 |
IN |
añguṣṭhamadhye |
raise arms overhead |
2 |
EX |
nāsāgre |
spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana) |
3 |
IN |
bhrūmadhye |
come half-way up with straight spine, lift head |
4 |
EX |
nāsāgre |
hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
5 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
6 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
7 |
IN |
nāsāgre |
jump forward balancing on straight arms, bend legs in the air |
|
(EX) |
|
swing through, place right foot beside your right hip on the floor, bring left foot up, straighten the leg |
|
(IN) |
|
grab the left foot, look up, straighten the spine |
8 |
EX |
|
chin to shinbone |
|
5BR |
pādayoragre |
Krounchasana (क्रोउन्चासन, Krouncāsana) |
9 |
IN |
|
straighten the arms, look up, spine straight |
|
(EX) |
|
place the hands on the floor, left leg remains straight up |
10 |
IN |
nāsāgre |
lift up balancing on straight arms, bend legs in the air |
11 |
EX |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
12 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
13 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
14 |
IN |
nāsāgre |
jump forward balancing on straight arms, bend legs in the air |
|
(EX) |
|
swing through, place left foot beside your left hip on the floor, bring right foot up, straighten the leg |
|
(IN) |
|
grab the right foot, look up, straighten the spine |
15 |
EX |
|
chin to shinbone |
|
5BR |
pādayoragre |
Krounchasana (क्रोउन्चासन, Krouncāsana) |
16 |
IN |
|
straighten the arms, look up, spine straight |
|
(EX) |
|
place the hands on the floor, right leg remains straight up |
17 |
IN |
nāsāgre |
lift up balancing on straight arms, bend legs in the air |
18 |
EX |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
19 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
20 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
21 |
IN |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
22 |
EX |
nāsāgre |
bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana) |
- |
IN |
bhrūmadhye |
lift the head again, straighten spine, palms or finger tips remain on the ground |
|
EX |
nāsāgre |
stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ) |
Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
1 |
IN |
bhrūmadhye |
raise arms overhead |
2 |
EX |
nāsāgre |
spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana) |
3 |
IN |
bhrūmadhye |
come half-way up with straight spine, lift head |
4 |
EX |
nāsāgre |
hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
5 |
IN |
|
lift your head and legs |
|
5BR |
nāsāgre |
Shalabhasana [A] (शलभासन [अ], Śalabhāsana [A]) |
|
(EX) |
|
turn your hands, palms facing up |
6 |
IN |
|
activate your back again, lift your head and legs |
|
5BR |
nāsāgre |
Shalabhasana [A] (शलभासन [अ], Śalabhāsana [A]) |
|
(EX) |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
7 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
8 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
9 |
IN |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
10 |
EX |
nāsāgre |
bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana) |
- |
IN |
bhrūmadhye |
lift the head again, straighten spine, palms or finger tips remain on the ground |
|
EX |
nāsāgre |
stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ) |
Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
1 |
IN |
bhrūmadhye |
raise arms overhead |
2 |
EX |
nāsāgre |
spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana) |
3 |
IN |
bhrūmadhye |
come half-way up with straight spine, lift head |
4 |
EX |
nāsāgre |
hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
5 |
IN |
|
lift the feet off the floor |
|
(EX) |
|
grab feet, turn the hands, bring fingers and toes left and right down towards the floor at the outside of your hip |
|
(IN) |
|
open your chest wide |
|
5BR |
nāsāgre |
Bhekasana (भेकासन, Bhekāsana) |
|
(EX) |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
6 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
7 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
8 |
IN |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
9 |
EX |
nāsāgre |
bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana) |
- |
IN |
bhrūmadhye |
lift the head again, straighten spine, palms or finger tips remain on the ground |
|
EX |
nāsāgre |
stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ) |
Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
1 |
IN |
bhrūmadhye |
raise arms overhead |
2 |
EX |
nāsāgre |
spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana) |
3 |
IN |
bhrūmadhye |
come half-way up with straight spine, lift head |
4 |
EX |
nāsāgre |
hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
5 |
IN |
|
lift the feet off the floor |
|
(EX) |
|
grab your ankles, heels together |
|
(IN) |
|
open the chest, lift the knees |
|
5BR |
nāsāgre |
Dhanurasana (धनुरासन, Dhanurāsana) |
|
(EX) |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
6 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
7 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
8 |
IN |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
9 |
EX |
nāsāgre |
bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana) |
- |
IN |
bhrūmadhye |
lift the head again, straighten spine, palms or finger tips remain on the ground |
|
EX |
nāsāgre |
stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ) |
Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
1 |
IN |
bhrūmadhye |
raise arms overhead |
2 |
EX |
nāsāgre |
spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana) |
3 |
IN |
bhrūmadhye |
come half-way up with straight spine, lift head |
4 |
EX |
nāsāgre |
hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
5 |
IN |
|
lift the feet off the floor |
|
(EX) |
|
grab your ankles, heels together |
|
(IN) |
nāsāgre |
open the chest, lift the knees into Dhanurasana (धनुरासन, Dhanurāsana) |
6 |
EX |
|
roll onto the right side |
|
5BR |
ūrdhvadr̥ṣṭi |
Parshva Dhanurasana (पार्श्व धनुरासन, Pārśva Dhanurāsana) |
7 |
IN |
|
roll back up into Dhanurasana (धनुरासन, Dhanurāsana) |
8 |
EX |
|
roll onto the left side |
|
5BR |
ūrdhvadr̥ṣṭi |
Parshva Dhanurasana (पार्श्व धनुरासन, Pārśva Dhanurāsana) |
9 |
IN |
|
roll back towards the centre |
|
5BR |
nāsāgre |
Dhanurasana (धनुरासन, Dhanurāsana) |
|
(EX) |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
10 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
11 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
12 |
IN |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
13 |
EX |
nāsāgre |
bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana) |
- |
IN |
bhrūmadhye |
lift the head again, straighten spine, palms or finger tips remain on the ground |
|
EX |
nāsāgre |
stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ) |
Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
1 |
IN |
añguṣṭhamadhye |
raise arms overhead |
2 |
EX |
nāsāgre |
spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana) |
3 |
IN |
bhrūmadhye |
come half-way up with straight spine, lift head |
4 |
EX |
nāsāgre |
hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
5 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
6 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
7 |
IN |
nāsāgre |
jump forward balancing on straight arms, bend legs in the air |
|
(EX) |
|
lower down into a kneeling position |
|
(IN) |
|
place hands on the iliac crest, bend back |
8 |
EX |
|
let your arms hang, grab the heels |
|
5BR |
bhrūmadhye |
Ushtrasana (उष्ट्रासन, Uṣṭrāsana) |
9 |
IN |
|
hands on waist, come up |
|
(EX) |
|
kneel forward, head to knees, place hands on the floor. |
10 |
IN |
nāsāgre |
lift up balancing on straight arms, bend legs in the air |
11 |
EX |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
12 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
13 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
14 |
IN |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
15 |
EX |
nāsāgre |
bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana) |
- |
IN |
bhrūmadhye |
lift the head again, straighten spine, palms or finger tips remain on the ground |
|
EX |
nāsāgre |
stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ) |
Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
1 |
IN |
añguṣṭhamadhye |
raise arms overhead |
2 |
EX |
nāsāgre |
spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana) |
3 |
IN |
bhrūmadhye |
come half-way up with straight spine, lift head |
4 |
EX |
nāsāgre |
hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
5 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
6 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
7 |
IN |
nāsāgre |
jump forward balancing on straight arms, bend legs in the air |
|
(EX) |
|
lower down into a kneeling position |
|
(IN) |
|
place hands on the iliac crest, bend back |
8 |
EX |
|
let your hands slide down on the front of your thighs down, then grab the heels, head touches the ground |
|
5BR |
bhrūmadhye |
Laghu-Vajrasana (ळघुवज्रासन, Laghu-Vajrāsana) |
9 |
IN |
|
slide the hands back forward towards the knees, come up, hands on waist |
|
(EX) |
|
kneel forward, head to knees, place hands on the floor. |
10 |
IN |
nāsāgre |
lift up balancing on straight arms, bend legs in the air |
11 |
EX |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
12 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
13 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
14 |
IN |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
15 |
EX |
nāsāgre |
bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana) |
- |
IN |
bhrūmadhye |
lift the head again, straighten spine, palms or finger tips remain on the ground |
|
EX |
nāsāgre |
stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ) |
Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
1 |
IN |
añguṣṭhamadhye |
raise arms overhead |
2 |
EX |
nāsāgre |
spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana) |
3 |
IN |
bhrūmadhye |
come half-way up with straight spine, lift head |
4 |
EX |
nāsāgre |
hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
5 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
6 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
7 |
IN |
nāsāgre |
jump forward balancing on straight arms, bend legs in the air |
|
(EX) |
|
lower down into a kneeling position |
|
(IN) |
|
place hands on the iliac crest, bend back |
8 |
EX |
|
let the hands hang down over the top of the head, grab your heels |
|
5BR |
bhrūmadhye |
Kapotasana [A] (कपोतासन [अ], Kapotāsana [A]) |
9 |
IN |
|
straighten the arms |
|
5BR |
bhrūmadhye |
Kapotasana [B] (कपोतासन [ब्], Kapotāsana [B]) |
|
(EX) |
|
release the heels |
10 |
IN |
|
come up, hands on the waist |
|
(EX) |
|
kneel forward, head to knees, place hands on the floor. |
11 |
IN |
nāsāgre |
lift up balancing on straight arms, bend legs in the air |
12 |
EX |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
13 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
14 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
15 |
IN |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
16 |
EX |
nāsāgre |
bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana) |
- |
IN |
bhrūmadhye |
lift the head again, straighten spine, palms or finger tips remain on the ground |
|
EX |
nāsāgre |
stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ) |
Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
1 |
IN |
añguṣṭhamadhye |
raise arms overhead |
2 |
EX |
nāsāgre |
spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana) |
3 |
IN |
bhrūmadhye |
come half-way up with straight spine, lift head |
4 |
EX |
nāsāgre |
hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
5 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
6 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
7 |
IN |
nāsāgre |
jump forward balancing on straight arms, bend legs in the air |
|
(EX) |
|
swing through, sit down |
|
(IN) |
|
straight legs in Dandasana (दण्डासन, Daṇḍāsana) |
8 |
EX |
|
cross your legs in lotus position |
|
(IN) |
|
bring your arms to your feet behind your back into Baddha Padmasana (बद्ध पद्मासन, Baddha Padmāsana) |
9 |
EX |
|
(Here you will need the assistance of another yogi to hold your knees down onto the floor) lower down |
|
5BR |
nāsāgre |
Supta Vajrasana (सुप्त वज्रासन, Supta Vajrāsana) |
|
(IN) |
|
sit up again |
|
(EX) |
|
repeat 3-5 times, bend back |
|
5BR |
nāsāgre |
then once again Supta Vajrasana (सुप्त वज्रासन, Supta Vajrāsana) |
|
(IN) |
|
sit up again (If you were assisted, then this is the right moment to say thank you to your partner) |
|
(EX) |
|
place hands on the floor |
10 |
IN |
nāsāgre |
lift up balancing on straight arms, bend legs in the air |
11 |
EX |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
12 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
13 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
14 |
IN |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
15 |
EX |
nāsāgre |
bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana) |
- |
IN |
bhrūmadhye |
lift the head again, straighten spine, palms or finger tips remain on the ground |
|
EX |
nāsāgre |
stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ) |
Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
1 |
IN |
añguṣṭhamadhye |
raise arms overhead |
2 |
EX |
nāsāgre |
spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana) |
3 |
IN |
bhrūmadhye |
come half-way up with straight spine, lift head |
4 |
EX |
nāsāgre |
hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
5 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
6 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
7 |
IN |
nāsāgre |
jump forward balancing on straight arms, bend legs in the air |
|
(EX) |
|
squat down |
|
(IN) |
|
place knees on your upper arms close to the armpits, lift the feet, straighten the arms |
|
5BR |
nāsāgre |
Bakasana [A] (बकासन [अ], Bakāsana [A]) |
8 |
IN |
nāsāgre |
lift up balancing on straight arms, bend legs in the air |
9 |
EX |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
10 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
11 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
12 |
IN |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
13 |
EX |
nāsāgre |
bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana) |
- |
IN |
bhrūmadhye |
lift the head again, straighten spine, palms or finger tips remain on the ground |
|
EX |
nāsāgre |
stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ) |
Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
1 |
IN |
añguṣṭhamadhye |
raise arms overhead |
2 |
EX |
nāsāgre |
spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana) |
3 |
IN |
bhrūmadhye |
come half-way up with straight spine, lift head |
4 |
EX |
nāsāgre |
hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
5 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
6 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
7 |
IN |
nāsāgre |
jump forward balancing on straight arms, bend legs in the air |
|
(EX) |
|
lower knees |
|
5BR |
nāsāgre |
Bakasana [B] (बकासन [ब्], Bakāsana [B]) |
8 |
IN |
nāsāgre |
lift up balancing on straight arms, bend legs in the air |
9 |
EX |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
10 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
11 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
12 |
IN |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
13 |
EX |
nāsāgre |
bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana) |
- |
IN |
bhrūmadhye |
lift the head again, straighten spine, palms or finger tips remain on the ground |
|
EX |
nāsāgre |
stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ) |
Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
1 |
IN |
añguṣṭhamadhye |
raise arms overhead |
2 |
EX |
nāsāgre |
spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana) |
3 |
IN |
bhrūmadhye |
come half-way up with straight spine, lift head |
4 |
EX |
nāsāgre |
hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
5 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
6 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
7 |
IN |
nāsāgre |
jump forward balancing on straight arms, bend legs in the air |
|
(EX) |
|
swing through, sit down |
|
(IN) |
|
straight legs in Dandasana (दण्डासन, Daṇḍāsana) |
8 |
EX |
|
place your left leg on the floor outside your left hip, place right foot in a lotus position |
|
(IN) |
|
twist to the right |
|
5BR |
pārśvadr̥ṣṭi |
Bharadvajasana (भरद्वाजासन, Bharadvājāsana) |
|
(EX) |
|
turn back to the centre, place hands on the floor |
9 |
IN |
nāsāgre |
lift up balancing on straight arms, bend legs in the air |
10 |
EX |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
11 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
12 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
13 |
IN |
nāsāgre |
jump forward balancing on straight arms, bend legs in the air |
|
(EX) |
|
swing through, sit down |
|
(IN) |
|
straight legs in Dandasana (दण्डासन, Daṇḍāsana) |
14 |
EX |
|
place your right leg on the floor outside your right hip, place left foot in a lotus position |
|
(IN) |
|
twist to the left |
|
5BR |
pārśvadr̥ṣṭi |
Bharadvajasana (भरद्वाजासन, Bharadvājāsana) |
|
(EX) |
|
turn back to the centre, place hands on the floor |
15 |
IN |
nāsāgre |
lift up balancing on straight arms, bend legs in the air |
16 |
EX |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
17 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
18 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
19 |
IN |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
20 |
EX |
nāsāgre |
bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana) |
- |
IN |
bhrūmadhye |
lift the head again, straighten spine, palms or finger tips remain on the ground |
|
EX |
nāsāgre |
stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ) |
Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
1 |
IN |
añguṣṭhamadhye |
raise arms overhead |
2 |
EX |
nāsāgre |
spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana) |
3 |
IN |
bhrūmadhye |
come half-way up with straight spine, lift head |
4 |
EX |
nāsāgre |
hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
5 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
6 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
7 |
IN |
nāsāgre |
jump forward balancing on straight arms, bend legs in the air |
|
(EX) |
|
swing through, sit down |
|
(IN) |
|
straight legs in Dandasana (दण्डासन, Daṇḍāsana) |
8 |
EX |
|
bend your left leg, place right foot on the floor outside your left knee |
|
(IN) |
|
bring left arm over the right knee, turn far to the right |
|
5BR |
pārśvadr̥ṣṭi |
Ardha Matsyendrasana (अर्ध मत्स्येन्द्रासन, Ardha Matsyendrāsana) |
|
(EX) |
|
turn back to the centre, place hands on the floor |
9 |
IN |
nāsāgre |
lift up balancing on straight arms, bend legs in the air |
10 |
EX |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
11 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
12 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
13 |
IN |
nāsāgre |
jump forward balancing on straight arms, bend legs in the air |
|
(EX) |
|
swing through, sit down |
|
(IN) |
|
straight legs in Dandasana (दण्डासन, Daṇḍāsana) |
14 |
EX |
|
bend your right leg, place left foot on the floor outside your right knee |
|
(IN) |
|
bring right arm over your left knee, turn far to the left |
|
5BR |
pārśvadr̥ṣṭi |
Ardha Matsyendrasana (अर्ध मत्स्येन्द्रासन, Ardha Matsyendrāsana) |
|
(EX) |
|
turn back to the centre, place hands on the floor |
15 |
IN |
nāsāgre |
lift up balancing on straight arms, bend legs in the air |
16 |
EX |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
17 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
18 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
19 |
IN |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
20 |
EX |
nāsāgre |
bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana) |
- |
IN |
bhrūmadhye |
lift the head again, straighten spine, palms or finger tips remain on the ground |
|
EX |
nāsāgre |
stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ) |
Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
1 |
IN |
añguṣṭhamadhye |
raise arms overhead |
2 |
EX |
nāsāgre |
spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana) |
3 |
IN |
bhrūmadhye |
come half-way up with straight spine, lift head |
4 |
EX |
nāsāgre |
hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
5 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
6 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
7 |
IN |
nāsāgre |
jump forward balancing on straight arms, bend legs in the air |
|
(EX) |
|
sit down, bring right leg over the right arm, place the foot behind the head |
|
(IN) |
nāsāgre |
|
8 |
EX |
|
bend forward, take both hands around the left foot |
|
5BR |
pādayoragre |
Eka-Pada Shirshasana (एकपाद शीर्षासन, Eka-Pāda Śīrṣāsana) |
9 |
IN |
nāsāgre |
sit up again, bring hands together in front of your heart |
|
(EX) |
|
place hands on the floor |
10 |
IN |
nāsāgre |
lift up balancing on straight arms, bend legs in the air |
11 |
EX |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
12 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
13 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
14 |
IN |
nāsāgre |
jump forward balancing on straight arms, bend legs in the air, left leg over left arm |
|
(EX) |
|
sit down again, bring left leg over the left arm, place the foot behind the head |
|
(IN) |
nāsāgre |
bring hands together in front of your heart |
15 |
EX |
|
bend forward, take both hands around the right foot |
|
5BR |
pādayoragre |
Eka-Pada Shirshasana (एकपाद शीर्षासन, Eka-Pāda Śīrṣāsana) |
16 |
IN |
nāsāgre |
sit up again, bring hands together in front of your heart |
|
(EX) |
|
place hands on the floor |
17 |
IN |
nāsāgre |
lift up balancing on straight arms, bend legs in the air |
18 |
EX |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
19 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
20 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
21 |
IN |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
22 |
EX |
nāsāgre |
bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana) |
- |
IN |
bhrūmadhye |
lift the head again, straighten spine, palms or finger tips remain on the ground |
|
EX |
nāsāgre |
stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ) |
Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
1 |
IN |
añguṣṭhamadhye |
raise arms overhead |
2 |
EX |
nāsāgre |
spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana) |
3 |
IN |
bhrūmadhye |
come half-way up with straight spine, lift head |
4 |
EX |
nāsāgre |
hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
5 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
6 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
7 |
IN |
nāsāgre |
jump forward balancing on straight arms, bend legs in the air |
|
(EX) |
|
place straight legs on you upper arms into Tittibhasana (टिट्टिभासन, Ṭiṭṭibhāsana), then sit down, shift your feet behind the head, bring hands together in front of your heart |
|
5BR |
nāsāgre |
Dvi-Pada Shirshasana (द्विपाद शीर्षासन, Dvi-Pāda Śīrṣāsana) |
8 |
IN |
|
place hands on the floor |
|
(EX) |
|
lift up with your feet behind the head |
|
(IN) |
|
straighten the legs into Tittibhasana (टिट्टिभासन, Ṭiṭṭibhāsana) |
9 |
EX |
|
bend the legs into Bakasana (बकासन, Bakāsana) |
|
(IN) |
nāsāgre |
lift up balancing on straight arms, bend legs in the air |
10 |
EX |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
11 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
12 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
13 |
IN |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
14 |
EX |
nāsāgre |
bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana) |
- |
IN |
bhrūmadhye |
lift the head again, straighten spine, palms or finger tips remain on the ground |
|
EX |
nāsāgre |
stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ) |
Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
1 |
IN |
añguṣṭhamadhye |
raise arms overhead |
2 |
EX |
nāsāgre |
spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana) |
3 |
IN |
bhrūmadhye |
come half-way up with straight spine, lift head |
4 |
EX |
nāsāgre |
hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
5 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
6 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
7 |
IN |
nāsāgre |
jump forward balancing on straight arms, bend legs in the air |
|
(EX) |
|
swing through, lay down |
8 |
IN |
|
lift both legs |
|
(EX) |
|
bring left foot first, then right foot behind the head |
|
5BR |
bhrūmadhye |
Yoga-Nidrasana (योगनिद्रासन, Yoga-Nidrāsana) |
9 |
IN |
nāsāgre |
roll back, lift up, Chakrasana (चक्रसन, Cakrasana) |
|
EX |
|
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
10 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
11 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
12 |
IN |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
13 |
EX |
nāsāgre |
bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana) |
- |
IN |
bhrūmadhye |
lift the head again, straighten spine, palms or finger tips remain on the ground |
|
EX |
nāsāgre |
stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ) |
Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
1 |
IN |
añguṣṭhamadhye |
raise arms overhead |
2 |
EX |
nāsāgre |
spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana) |
3 |
IN |
bhrūmadhye |
come half-way up with straight spine, lift head |
4 |
EX |
nāsāgre |
hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
5 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
6 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
7 |
IN |
nāsāgre |
jump forward balancing on straight arms, bend legs in the air |
|
(EX) |
|
place straight legs on your upper arms |
|
5BR |
nāsāgre |
Tittibhasana [A] (टिट्टिभासन [अ], Ṭiṭṭibhāsana [A]) |
8 |
EX |
|
lift buttocks, legs stay straight, place feet on the floor into Tittibhasana [B] (टिट्टिभासन [ब्], Ṭiṭṭibhāsana [B]) |
9 |
(IN) |
|
lift foot, walk 5 steps forward and 5 steps back |
|
(EX) |
|
place foot on the floor |
|
(IN) |
nāsāgre |
come back into Tittibhasana [B] (टिट्टिभासन [ब्], Ṭiṭṭibhāsana [B]) |
|
EX |
|
grab your ankles |
|
5BR |
nāsāgre |
Tittibhasana ["] (टिट्टिभासन ["], Ṭiṭṭibhāsana ["]) |
10 |
IN |
|
lower your hip, lift feet in Tittibhasana [A] (टिट्टिभासन [अ], Ṭiṭṭibhāsana [A]) |
11 |
EX |
|
bend the legs in Bakasana (बकासन, Bakāsana) |
|
(IN) |
nāsāgre |
lift up balancing on straight arms, bend legs in the air |
12 |
EX |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
13 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
14 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
15 |
IN |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
16 |
EX |
nāsāgre |
bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana) |
- |
IN |
bhrūmadhye |
lift the head again, straighten spine, palms or finger tips remain on the ground |
|
EX |
nāsāgre |
stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ) |
Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
1 |
IN |
añguṣṭhamadhye |
raise arms overhead |
2 |
EX |
nāsāgre |
spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana) |
3 |
IN |
bhrūmadhye |
come half-way up with straight spine, lift head |
4 |
EX |
nāsāgre |
hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
5 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
6 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
7 |
IN |
nāsāgre |
jump forward balancing on straight arms, bend legs in the air |
|
(EX) |
|
place forearms parallel towards each other on the floor |
|
|
|
|
8 |
IN |
|
lift up your legs |
|
5BR |
nāsāgre |
Pincha Mayurasana (पिन्च मयूरासन, Pinca Mayūrāsana) |
9 |
EX |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
10 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
11 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
12 |
IN |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
13 |
EX |
nāsāgre |
bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana) |
- |
IN |
bhrūmadhye |
lift the head again, straighten spine, palms or finger tips remain on the ground |
|
EX |
nāsāgre |
stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ) |
Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
1 |
IN |
añguṣṭhamadhye |
raise arms overhead |
2 |
EX |
nāsāgre |
spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana) |
3 |
IN |
bhrūmadhye |
come half-way up with straight spine, lift head |
4 |
EX |
nāsāgre |
hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
5 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
6 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
7 |
IN |
nāsāgre |
jump forward balancing on straight arms, bend legs in the air |
|
(EX) |
|
place forearms parallel towards each other on the floor |
8 |
IN |
nāsāgre |
lift up your legs Pincha Mayurasana (पिन्च मयूरासन, Pinca Mayūrāsana) |
9 |
EX |
|
fold legs in a lotus position and lower knees toward your axle |
|
5BR |
nāsāgre |
Karandavasana (करान्दावासन, Karāndāvāsana) |
10 |
IN |
nāsāgre |
roll up all the way again into Pincha Mayurasana (पिन्च मयूरासन, Pinca Mayūrāsana) |
11 |
EX |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
12 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
13 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
14 |
IN |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
15 |
EX |
nāsāgre |
bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana) |
- |
IN |
bhrūmadhye |
lift the head again, straighten spine, palms or finger tips remain on the ground |
|
EX |
nāsāgre |
stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ) |
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~~ |
Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
1 |
IN |
bhrūmadhye |
raise arms overhead |
2 |
EX |
nāsāgre |
spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana) |
3 |
IN |
bhrūmadhye |
come half-way up with straight spine, lift head |
4 |
EX |
nāsāgre |
hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
|
5BR |
nāsāgre |
Nakrasana (नक्रासन, Nakrāsana) 5 jumps forward, 5 jumps back |
|
(EX) |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
5 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
6 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
7 |
IN |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
8 |
EX |
nāsāgre |
bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana) |
- |
IN |
bhrūmadhye |
lift the head again, straighten spine, palms or finger tips remain on the ground |
|
EX |
nāsāgre |
stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ) |
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) |
Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
1 |
IN |
añguṣṭhamadhye |
raise arms overhead |
2 |
EX |
nāsāgre |
spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana) |
3 |
IN |
bhrūmadhye |
come half-way up with straight spine, lift head |
4 |
EX |
nāsāgre |
hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
5 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
6 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
7 |
IN |
nāsāgre |
jump forward balancing on straight arms, bend legs in the air |
|
(EX) |
|
extend left leg wide to the side, while lowering down bend right knee and take it to the front, place right foot next to the right hip |
|
(IN) |
nāsāgre |
hands to waist, straight back, then take left hand to the right knee, right hand over the head towards the outside of the right foot |
8 |
EX |
|
left hand grabs the inside of the left foot |
|
5BR |
ūrdhvadr̥ṣṭi |
Parighasana (परिघासन, Parighāsana) |
9 |
IN |
nāsāgre |
sit up, hands to waist |
|
(EX) |
|
place hands on the floor, lift |
10 |
IN |
nāsāgre |
lift up balancing on straight arms, bend legs in the air |
11 |
EX |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
12 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
13 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
14 |
IN |
nāsāgre |
jump forward balancing on straight arms, bend legs in the air |
|
(EX) |
nāsāgre |
extend right leg wide to the side, while lowering down bend left knee and take it to the front, place left foot next to the left hip |
|
(IN) |
|
hands to waist, straight back, then take right hand to the left knee, left hand over the head towards the outside of the left foot (rechts und links kontrollieren) |
15 |
EX |
|
right hand grabs the inside of the right foot |
|
5BR |
ūrdhvadr̥ṣṭi |
Parighasana (परिघासन, Parighāsana) |
16 |
IN |
nāsāgre |
sit up, hands to waist |
|
(EX) |
|
place hands on the floor, lift |
17 |
IN |
nāsāgre |
lift up balancing on straight arms, bend legs in the air |
18 |
EX |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
19 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
20 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
21 |
IN |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
22 |
EX |
nāsāgre |
bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana) |
- |
IN |
bhrūmadhye |
lift the head again, straighten spine, palms or finger tips remain on the ground |
|
EX |
nāsāgre |
stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ) |
Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
1 |
IN |
añguṣṭhamadhye |
raise arms overhead |
2 |
EX |
nāsāgre |
spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana) |
3 |
IN |
bhrūmadhye |
come half-way up with straight spine, lift head |
4 |
EX |
nāsāgre |
hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
5 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
6 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
7 |
IN |
nāsāgre |
jump forward balancing on straight arms, bend legs in the air |
|
(EX) |
|
swing through, sit down |
|
(IN) |
|
straight legs in Dandasana (दण्डासन, Daṇḍāsana) |
8 |
EX |
|
bend both legs, take right knee over the left, close heels under your buttocks, take hands around the right knee, chin to chest, straight back |
|
5BR |
nāsāgre |
Gomukhasana [A] (गोमुखासन [अ], Gomukhāsana [A]) |
9 |
IN |
|
take right arm up, left arm down, grab hands behind your back |
|
5BR |
ūrdhvadr̥ṣṭi |
Gomukhasana [B] (गोमुखासन [ब्], Gomukhāsana [B]) |
|
(EX) |
nāsāgre |
place hands on the floor |
10 |
IN |
nāsāgre |
lift up balancing on straight arms, bend legs in the air |
11 |
EX |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
12 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
13 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
14 |
IN |
nāsāgre |
jump forward balancing on straight arms, bend legs in the air |
|
(EX) |
|
swing through, sit down |
|
(IN) |
|
straight legs in Dandasana (दण्डासन, Daṇḍāsana) |
15 |
EX |
|
bend both legs, take left knee over the right, heels close under your buttocks, take hands around the left knee, chin to chest, straight back |
|
5BR |
nāsāgre |
Gomukhasana [A] (गोमुखासन [अ], Gomukhāsana [A]) |
16 |
IN |
|
take left arm up, right arm down, grab hands behind your back |
|
5BR |
ūrdhvadr̥ṣṭi |
Gomukhasana [B] (गोमुखासन [ब्], Gomukhāsana [B]) |
|
(EX) |
nāsāgre |
place hands on the floor |
17 |
IN |
nāsāgre |
lift up balancing on straight arms, bend legs in the air |
18 |
EX |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
19 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
20 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
21 |
IN |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
22 |
EX |
nāsāgre |
bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana) |
- |
IN |
bhrūmadhye |
lift the head again, straighten spine, palms or finger tips remain on the ground |
|
EX |
nāsāgre |
stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ) |
Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
1 |
IN |
añguṣṭhamadhye |
raise arms overhead |
2 |
EX |
nāsāgre |
spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana) |
3 |
IN |
bhrūmadhye |
come half-way up with straight spine, lift head |
4 |
EX |
nāsāgre |
hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
5 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
6 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
7 |
IN |
nāsāgre |
jump forward balancing on straight arms, bend legs in the air |
|
(EX) |
|
swing through, lie down |
|
|
|
|
8 |
IN |
|
lift both legs |
|
(EX) |
nāsāgre |
right foot in lotus-position, take right hand behind your back, grab the right foot, left hand grabs the left big toe, left foot on the floor, left leg straight |
9 |
IN |
ūrdhvadr̥ṣṭi |
roll up, balance on your buttocks briefly |
|
(EX) |
nāsāgre |
bend left leg, roll, place left foot next to the left hip |
|
(IN) |
|
bring left hand under right knee, turn to the right |
|
5BR |
pārśvadr̥ṣṭi |
Supta Urdhva Pada Vajrasana (सुप्त ऊर्ध्व पाद वज्रासन, Supta Ūrdhva Pāda Vajrāsana) |
|
(EX) |
nāsāgre |
turn back to the centre, place hands on the floor |
10 |
IN |
nāsāgre |
lift up balancing on straight arms, bend legs in the air |
11 |
EX |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
12 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
13 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
14 |
IN |
nāsāgre |
jump forward balancing on straight arms, bend legs in the air |
|
(EX) |
|
swing through, lie down |
15 |
IN |
|
lift both legs |
|
(EX) |
nāsāgre |
left foot in lotus-position, take left hand behind your back, grab the left foot, left hand grabs the left big toe, right foot on the floor, right leg straight |
16 |
IN |
ūrdhvadr̥ṣṭi |
roll up, balance on your buttocks |
|
(EX) |
nāsāgre |
bend right leg, roll, place right foot next to the right hip |
|
(IN) |
|
bring right hand under the left knee, turn to the left |
|
|
|
|
|
5BR |
pārśvadr̥ṣṭi |
Supta Urdhva Pada Vajrasana (सुप्त ऊर्ध्व पाद वज्रासन, Supta Ūrdhva Pāda Vajrāsana) |
|
(EX) |
nāsāgre |
turn back to the centre, place hands on the floor |
17 |
IN |
nāsāgre |
lift up balancing on straight arms, bend legs in the air |
18 |
EX |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
19 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
20 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
21 |
IN |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
22 |
EX |
nāsāgre |
bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana) |
- |
IN |
bhrūmadhye |
lift the head again, straighten spine, palms or finger tips remain on the ground |
|
EX |
nāsāgre |
stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ) |
Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
1 |
IN |
añguṣṭhamadhye |
raise arms overhead |
2 |
EX |
nāsāgre |
spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana) |
3 |
IN |
bhrūmadhye |
come half-way up with straight spine, lift head |
4 |
EX |
nāsāgre |
hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
5 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
6 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
7 |
IN |
nāsāgre |
jump forward balancing on straight arms, bend legs in the air |
|
(EX) |
|
kneel down, set your arms in place, place head onto the floor, draw straight legs towards you |
8 |
IN |
|
lift straight legs |
|
5BR |
nāsāgre |
Mukta Hasta Shirshasana [A] (मुक्त हस्त शीर्षासन [अ], Mukta Hasta Śīrṣāsana [A]) |
9 |
EX |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
10 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
11 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
12 |
IN |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
13 |
EX |
nāsāgre |
bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana) |
- |
IN |
bhrūmadhye |
lift the head again, straighten spine, palms or finger tips remain on the ground |
|
EX |
nāsāgre |
stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ) |
Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
1 |
IN |
añguṣṭhamadhye |
raise arms overhead |
2 |
EX |
nāsāgre |
spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana) |
3 |
IN |
bhrūmadhye |
come half-way up with straight spine, lift head |
4 |
EX |
nāsāgre |
hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
5 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
6 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
7 |
IN |
nāsāgre |
jump forward balancing on straight arms, bend legs in the air |
|
(EX) |
|
kneel down, set your arms in place, place head onto the floor, draw straight legs towards you |
8 |
IN |
|
lift straight legs |
|
5BR |
nāsāgre |
Mukta Hasta Shirshasana [B] (मुक्त हस्त शीर्षासन [ब्], Mukta Hasta Śīrṣāsana [B]) |
9 |
EX |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
10 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
11 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
12 |
IN |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
13 |
EX |
nāsāgre |
bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana) |
- |
IN |
bhrūmadhye |
lift the head again, straighten spine, palms or finger tips remain on the ground |
|
EX |
nāsāgre |
stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ) |
Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
1 |
IN |
añguṣṭhamadhye |
raise arms overhead |
2 |
EX |
nāsāgre |
spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana) |
3 |
IN |
bhrūmadhye |
come half-way up with straight spine, lift head |
4 |
EX |
nāsāgre |
hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
5 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
6 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
7 |
IN |
nāsāgre |
jump forward balancing on straight arms, bend legs in the air |
|
(EX) |
|
kneel down, set your arms in place, place head onto the floor, draw straight legs towards you |
8 |
IN |
|
lift straight legs |
|
5BR |
nāsāgre |
Mukta Hasta Shirshasana ["] (मुक्त हस्त शीर्षासन ["], Mukta Hasta Śīrṣāsana ["]) |
9 |
EX |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
10 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
11 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
12 |
IN |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
13 |
EX |
nāsāgre |
bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana) |
- |
IN |
bhrūmadhye |
lift the head again, straighten spine, palms or finger tips remain on the ground |
|
EX |
nāsāgre |
stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ) |
Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
1 |
IN |
añguṣṭhamadhye |
raise arms overhead |
2 |
EX |
nāsāgre |
spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana) |
3 |
IN |
bhrūmadhye |
come half-way up with straight spine, lift head |
4 |
EX |
nāsāgre |
hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
5 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
6 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
7 |
IN |
nāsāgre |
jump forward balancing on straight arms, bend legs in the air |
|
(EX) |
|
kneel down, set your arms in place, place head onto the floor, draw straight legs towards you |
8 |
IN |
|
lift straight legs |
|
5BR |
nāsāgre |
Baddha Hasta Shirshasana [A] (बद्ध हस्त शीर्षासन [अ], Baddha Hasta Śīrṣāsana [A]) |
9 |
EX |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
10 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
11 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
12 |
IN |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
13 |
EX |
nāsāgre |
bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana) |
- |
IN |
bhrūmadhye |
lift the head again, straighten spine, palms or finger tips remain on the ground |
|
EX |
nāsāgre |
stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ) |
Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
1 |
IN |
añguṣṭhamadhye |
raise arms overhead |
2 |
EX |
nāsāgre |
spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana) |
3 |
IN |
bhrūmadhye |
come half-way up with straight spine, lift head |
4 |
EX |
nāsāgre |
hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
5 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
6 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
7 |
IN |
nāsāgre |
jump forward balancing on straight arms, bend legs in the air |
|
(EX) |
|
kneel down, set your arms in place, place head onto the floor, draw straight legs towards you |
8 |
IN |
|
lift straight legs |
|
5BR |
nāsāgre |
Baddha Hasta Shirshasana [B] (बद्ध हस्त शीर्षासन [ब्], Baddha Hasta Śīrṣāsana [B]) |
9 |
EX |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
10 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
11 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
12 |
IN |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
13 |
EX |
nāsāgre |
bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana) |
- |
IN |
bhrūmadhye |
lift the head again, straighten spine, palms or finger tips remain on the ground |
|
EX |
nāsāgre |
stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ) |
Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
1 |
IN |
añguṣṭhamadhye |
raise arms overhead |
2 |
EX |
nāsāgre |
spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana) |
3 |
IN |
bhrūmadhye |
come half-way up with straight spine, lift head |
4 |
EX |
nāsāgre |
hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
5 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
6 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
7 |
IN |
nāsāgre |
jump forward balancing on straight arms, bend legs in the air |
|
(EX) |
|
kneel down, set your arms in place, place head onto the floor, draw straight legs towards you |
8 |
IN |
|
lift straight legs |
|
5BR |
nāsāgre |
Baddha Hasta Shirshasana ["] (बद्ध हस्त शीर्षासन ["], Baddha Hasta Śīrṣāsana ["]) |
9 |
EX |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
10 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
11 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
12 |
IN |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
13 |
EX |
nāsāgre |
bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana) |
- |
IN |
bhrūmadhye |
lift the head again, straighten spine, palms or finger tips remain on the ground |
|
EX |
nāsāgre |
stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ) |
Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
1 |
IN |
añguṣṭhamadhye |
raise arms overhead |
2 |
EX |
nāsāgre |
spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana) |
3 |
IN |
bhrūmadhye |
come half-way up with straight spine, lift head |
4 |
EX |
nāsāgre |
hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
5 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
6 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
7 |
IN |
nāsāgre |
jump forward balancing on straight arms, bend legs in the air |
|
(EX) |
|
kneel down, set your arms in place, place head onto the floor, draw straight legs towards you |
8 |
IN |
|
lift straight legs |
|
5BR |
nāsāgre |
Baddha Hasta Shirshasana [D] (बद्ध हस्त शीर्षासन [द्], Baddha Hasta Śīrṣāsana [D]) |
9 |
EX |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
10 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
11 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
12 |
IN |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
13 |
EX |
nāsāgre |
bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana) |
- |
IN |
bhrūmadhye |
lift the head again, straighten spine, palms or finger tips remain on the ground |
|
EX |
nāsāgre |
stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ) |
Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
1 |
IN |
añguṣṭhamadhye |
raise arms overhead |
2 |
EX |
nāsāgre |
spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana) |
3 |
IN |
bhrūmadhye |
come half-way up with straight spine, lift head |
4 |
EX |
nāsāgre |
hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
5 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
6 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
7 |
IN |
nāsāgre |
jump forward balancing on straight arms, bend legs in the air |
|
(EX) |
|
lay down on your back |
8 |
IN |
|
lift arms and legs |
|
(EX) |
|
place hands next to your ears on the ground, feet next to your buttocks |
9 |
IN |
|
lift the body into a backbend |
|
5BR |
bhrūmadhye |
Urdhva Dhanurasana (ऊर्ध्व धनुरासन, Ūrdhva Dhanurāsana) |
|
EX |
|
Again come down on your back and repeat 5 times Urdhva Dhanurasana (ऊर्ध्व धनुरासन, Ūrdhva Dhanurāsana) |
- |
IN |
|
come back up to standing |
|
(EX) |
nāsāgre |
bring your feet together in Samasthitih (समस्थितिः, Samasthitiḥ) |
Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
1 |
IN |
añguṣṭhamadhye |
raise arms overhead |
2 |
EX |
nāsāgre |
spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana) |
3 |
IN |
bhrūmadhye |
come half-way up with straight spine, lift head |
4 |
EX |
nāsāgre |
hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
5 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
6 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
7 |
IN |
nāsāgre |
jump forward balancing on straight arms, bend legs in the air |
|
(EX) |
|
swing through, sit down, straighten the legs Dandasana (दण्डासन, Daṇḍāsana) |
8 |
IN |
bhrūmadhye |
take hands around the feet, look up, back straight |
9 |
EX |
|
extend forward over the legs |
|
5BR |
pādayoragre |
Paschimottanasana (पश्चिमोत्तानासन, Paścimottānāsana) |
10 |
IN |
bhrūmadhye |
lift the head, straighten the arms, back straight |
|
(EX) |
nāsāgre |
place hands on the floor, curl up |
11 |
IN |
nāsāgre |
lift up balancing on straight arms, bend legs in the air |
12 |
EX |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
13 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
14 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
15 |
IN |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
16 |
EX |
nāsāgre |
bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana) |
- |
IN |
bhrūmadhye |
lift the head again, straighten spine, palms or finger tips remain on the ground |
|
EX |
nāsāgre |
stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ) |