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

Kaundinyasana [B]

कौण्डिन्यासन [ब्]

Kauṇḍinyāsana [B]

Galavasana [thumb mini] Eka-Pada Bakasana  [A] [thumb mini] Eka-Pada  Bakasana  [B] [thumb mini] Kaundinyasana [A] [thumb mini] Kaundinyasana  [B] [thumb mini solar] Way into the Position [thumb mini] Ashtavakrasana [A] [thumb mini] Way into the Position [thumb mini] Ashtavakrasana [B] [thumb mini] Purna  Matsyendrasana [thumb mini]
Kaundinyasana  [B]


Kaundinya (कौण्डिन्य, Kauṇḍinya) = A Rishi (ऋषि, R̥ṣi) from the court of Yudhishthira (युधिष्ठिर, Yudhiṣṭhira) in the Mahabharata. He represents one of the 24 Pravaras (प्रवरस्, Pravaras) from the Brahmanas (ब्राह्मणस्, Brāhmaṇas). Also the name of one of the first students (Arahant, अरहन्त्, Arahant) of Gautama Buddha.
Asana (आसन, Āsana) = Pose, Posture, Seat
Kaundinyasana (कौण्डिन्यासन, Kauṇḍinyāsana) = Posture-dedicated-to Kaundinya (कौण्डिन्य, Kauṇḍinya)

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 forward balancing on straight arms, bend legs in the air
(EX) lower your head
(IN) Mukta Hasta Shirshasana (मुक्त हस्त शीर्षासन, Mukta Hasta Śīrṣāsana)
8 (EX) lower legs parallel to the floor, rotate to the right, lower down further, left leg on the right upper arm, right leg back
IN lift the head up, upper arms parallel to the floor
5BR nāsāgre Kaundinyasana [B] (कौण्डिन्यासन [ब्], Kauṇḍinyāsana [B])
(EX) lower the head again
9 IN again lift up into Mukta Hasta Shirshasana (मुक्त हस्त शीर्षासन, Mukta Hasta Śīrṣāsana)
10 (EX) lower legs parallel to the floor, rotate to the left, lower down further, right leg on the left upper arm, left leg back
IN lift the head up, upper arms parallel to the floor
5BR nāsāgre Kaundinyasana [B] (कौण्डिन्यासन [ब्], Kauṇḍinyāsana [B])
(EX) lower head again
11 IN again lift up into Mukta Hasta Shirshasana (मुक्त हस्त शीर्षासन, Mukta Hasta Śīrṣāsana)
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)

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
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