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

Nata Rajasana [A]

नट राजासन [अ]

Naṭa Rājāsana [A]

Supta  Trivikramasana [thumb mini] Digasana [A] [thumb mini] Digasana  [B] [thumb mini] Utthita Trivikrimasana [thumb mini] Nata Rajasana [A] [thumb mini solar] Nata Rajasana [B] [thumb mini] Raja Kapotasana [thumb mini] Eka-Pada  Raja  Kapotasana [thumb mini] Urdhva  Dhanurasana [thumb mini] Way in the Posture [thumb mini]
Nata Rajasana [A]


Nata (नट, Naṭa) = Dancer
Raja (राज, Rāja) = King, Ruler
Nata Raja (नट राज, Naṭa Rāja) = Name of God Shiva (शिव, Śiva), in his form as
Cosmic Dance. He creates and destroys the Univers.
Asana (आसन, Āsana) = Posture, seat
Nata Rajasana (नट राजासन, Naṭa Rājāsana) = Posture of dancing Shiva

Vinyāsa breath Dr̥ṣṭi explanation of movement
1 IN lift right leg forward and grab with right hand
2 EX right leg to the side and then to the back
(IN) both hands grab the right foot behind the head
(EX) pull right foot to head
5BR nāsāgre Nata Rajasana [A] (नट राजासन [अ], Naṭa Rājāsana [A])
3 IN extend left arm forward
5BR hastāgre Nata Rajasana [B] (नट राजासन [ब्], Naṭa Rājāsana [B])
4 EX nāsāgre lower right leg, arms at side to
Samasthitih (समस्थितिः, Samasthitiḥ)
5 IN lift left leg forward and grab with left hand
6 EX left leg to the side and then to the back
(IN) both hands grab the left foot behind the head
(EX) pull left foot to head
5BR nāsāgre Nata Rajasana [A] (नट राजासन [अ], Naṭa Rājāsana [A])
7 IN extend left arm forward
5BR hastāgre Nata Rajasana [B] (नट राजासन [ब्], Naṭa Rājāsana [B])
- EX nāsāgre lower left leg, arms to the side in
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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