Ashtanga Yoga for advanced practitioners: 35 tough Asanas of third series (Advanced A) play with gravity. The reward: Sthira Bhaga, sublime serenity.

Traditional Practice Series

Hanumanasana

हनुमानासन

Hanumānāsana

Dvi-Pada Viparita Dandasana [thumb mini] Eka-Pada Viparita Dandasana [thumb mini] Viparita  Shalabhasana [thumb mini] Ganda  Bherundasana [thumb mini] Hanumanasana [thumb mini solar] Supta  Trivikramasana [thumb mini] Digasana [A] [thumb mini] Digasana  [B] [thumb mini] Utthita Trivikrimasana [thumb mini] Nata Rajasana [A] [thumb mini]
Hanumanasana


Hanuman (हनुमन्, Hanuman) = Indian God in the shape of an Ape
Ramayana (रामायण, Rāmāyaṇa) Epos (and the like)
Asana (आसन, Āsana) = Posture, Seat
Hanumanasana (हनुमनासन, Hanumanāsana) = Posture of Hanuman

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 right leg through arms
(EX) hip parallel forward
(IN) añguṣṭhamadhye arms to top
8 EX lower down over right leg
5BR pādayoragre Hanumanasana (हनुमनासन, Hanumanāsana)
9 IN lift head, extend arms
(EX) place hands on ground
10 IN swing into handstand
(EX) nāsāgre lower into Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
11 IN bhrūmadhye roll on back of feet, open chest, extend arms, shoulder to the back and down Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
12 EX nābicakre roll on soles of feet, coccyx to top, long back, extend arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
13 IN bring left leg through arms to front
(EX) align hip parallel to front
(IN) añguṣṭhamadhye arms to top
14 EX lower down over left leg
5BR pādayoragre Hanumanasana (हनुमनासन, Hanumanāsana)
15 IN lift head, extend arms
(EX) place hands on ground
16 IN swing into handstand
(EX) nāsāgre lower down in Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
17 IN bhrūmadhye roll on back of feet, open chest, extend arms, shoulder to the back and down Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
18 EX nābicakre roll on soles of feet, coccyx to top, long back, extend 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)

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
Share
X
Contact Cart
X
Your shopping cart is loading...
Menu