![Preperation [thumb]](/typo3temp/assets/images/csm_01a__Salamba_Sarvangasana_Vinyasa_in_04ae559bc5_71d84a0a20.jpg)
Finishing Sequenze
Ending of the practice
Salamba Sarvangasana
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 through |
(EX) | lower onto back slowly | ||
5BR | rest for a moment | ||
8 | IN | nāsāgre | lift legs into Salamba Sarvangasana (सालम्ब सर्वाङ्गासन, Sālamba Sarvāṅgāsana) |
10-25 BR |
Salamba Sarvangasana (सालम्ब सर्वाङ्गासन, Sālamba Sarvāṅgāsana) | ||
(EX) | slowy lower onto back | ||
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) |
Halasana
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 through |
(EX) | lower onto back slowly | ||
5BR | rest for a moment | ||
8 | IN | lift legs into Salamba Sarvangasana (सालम्ब सर्वाङ्गासन, Sālamba Sarvāṅgāsana) | |
(EX) | nāsāgre | lower legs over head till toenails touch the ground | |
5-10 BR |
Halasana (हलासन, Halāsana) | ||
(IN) | lift legs | ||
(EX) | lower onto back slowly | ||
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) |
Karna-Pidasana
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 through |
(EX) | lower onto back slowly | ||
5BR | rest for a moment | ||
8 | IN | lift legs into Salamba Sarvangasana (सालम्ब सर्वाङ्गासन, Sālamba Sarvāṅgāsana) | |
(EX) | nāsāgre | lower legs behind head | |
press knees into ears | |||
10-25 BR |
Karna-Pidasana (कर्णपीडासन, Karṇa-Pīḍāsana) | ||
(IN) | lift legs | ||
(EX) | lower onto back slowly | ||
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) |
Urdhva-Padmasana
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 through |
(EX) | lower onto back slowly | ||
5BR | rest for a moment | ||
8 | IN | nāsāgre | lift legs into Salamba Sarvangasana (सालम्ब सर्वाङ्गासन, Sālamba Sarvāṅgāsana) |
9 | EX | nāsāgre | fold legs into Padmasana (पद्मासन, Padmāsana) |
(IN) | hands to knees, straighten arms | ||
5-10 BR |
nāsāgre | Urdhva-Padmasana (ऊर्ध्वपद्मासन, Ūrdhva-Padmāsana) | |
(EX) | lower onto back slowly | ||
10 | IN | nāsāgre | roll back, lift up, Chakrasana (चक्रसन, Cakrasana) |
EX | 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) |
Pindasana
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 through |
(EX) | lower onto back slowly | ||
5BR | rest for a moment | ||
8 | IN | lift legs into Salamba Sarvangasana (सालम्ब सर्वाङ्गासन, Sālamba Sarvāṅgāsana) | |
9 | EX | nāsāgre | fold legs into Padmasana (पद्मासन, Padmāsana) |
(IN) | hands to knees, straighten arms Urdhva-Padmasana (ऊर्ध्वपद्मासन, Ūrdhva-Padmāsana) | ||
(EX) | lower knees to ears, wrap arms around and grab a hold of hands/wrists | ||
5-10 BR |
Pindasana (पिण्डासन, Piṇḍāsana) | ||
(EX) | lower onto back slowly | ||
10 | IN | nāsāgre | roll back, lift up, Chakrasana (चक्रसन, Cakrasana) |
EX | 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) |
Matsyasana
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 through |
(EX) | lower onto back slowly | ||
8 | bhrūmadhye | lift legs and fold into Padmasana (पद्मासन, Padmāsana) | |
IN | oopen chest/sternum/heart and lift head | ||
(EX) | lower onto crown of head | ||
5-10 BR |
Matsyasana (मत्स्यासन, Matsyāsana) | ||
(EX) | lie down flat | ||
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) |
Uttana Padasana
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 through |
(EX) | lower onto back slowly | ||
8 | IN | bhrūmadhye | extend legs and lift straight legs, open chest/sternum/heart |
lift head | |||
(EX) | lower onto crown of head | ||
5-10 BR |
Uttana Padasana (उत्तान पादासन, Uttāna Pādāsana) | ||
(EX) | lie down flat | ||
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) |
Shirshasana [A], Shirshasana [B], Urdhva Dandasana, Balasana
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 through |
(EX) | lower onto knees slowly – set up correct foundation on folded hands/wrists and forearms as well as crown of the head | ||
8 | IN | nāsāgre | lift straight legs |
10-25 BR |
Shirshasana [A] (शीर्षासन [अ], Śīrṣāsana [A]) | ||
IN | nābicakre | lift head | |
10-25 BR |
Shirshasana [B] (शीर्षासन [ब्], Śīrṣāsana [B]) | ||
EX | lower straight legs into 90 degree angle | ||
10-25 BR |
Urdhva Dandasana (ऊर्ध्व दण्डासन, Ūrdhva Daṇḍāsana) | ||
IN | lift legs back again | ||
EX | lower legs | ||
10-25 BR |
repeat 10 times | ||
EX | nāsāgre | lower legs, kneel down coming into | |
5BR | nāsāgre | Balasana (बलासन, Balāsana) | |
(IN) | lift | ||
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) |
Baddha Padmasana, Yoga-Mudra
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 through |
(EX) | lower down slowly | ||
(IN) | extend legs Dandasana (दण्डासन, Daṇḍāsana) | ||
8 | EX | nāsāgre | fold legs into Padmasana (पद्मासन, Padmāsana) |
IN | hands behind back, grap feet | ||
5-10 BR |
Baddha Padmasana (बद्ध पद्मासन, Baddha Padmāsana) | ||
9 | EX | knees to floor | |
5-10 BR |
bhrūmadhye | Yoga Mudra (योग मुद्रा, Yoga Mudrā) | |
10 | IN | nāsāgre | sit up tall Baddha Padmasana (बद्ध पद्मासन, Baddha Padmāsana) |
(EX) | rest hands | ||
11 | IN | lift up | |
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) |
Padmasana
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 | jump through | |
(EX) | lower down slowly | ||
(IN) | legs extended Dandasana (दण्डासन, Daṇḍāsana) | ||
8 | EX | fold legs | |
10-25 BR |
nāsāgre | Padmasana (पद्मासन, Padmāsana) | |
(EX) | rest hands | ||
9 | IN | lift up | |
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) |
Utplutih
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 | jump through | |
(EX) | lower slowly | ||
(IN) | extended legs Dandasana (दण्डासन, Daṇḍāsana) | ||
8 | EX | fold legs | |
10-25 BR |
nāsāgre | Padmasana (पद्मासन, Padmāsana) | |
(EX) | hands to floor | ||
9 | IN | bhrūmadhye | lift |
10-25 BR |
Utplutih (उत्प्लुतिः, Utplutiḥ) | ||
IN | lift further up | ||
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) |
Shavasana
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 | jump through | |
(EX) | lower onto back slowly | ||
- | deep relexation, close eyes, release bandhas, return to normal breathing Shavasana (शवासन, Śavāsana) |
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