Traditional Practice Series

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

Vasishthasana

वसिष्ठासन

Vasiṣṭhāsana

Vasishthasana [thumb mini solar] Vishvamitrasana [thumb mini] exit the pose [thumb mini] Kasyapasana [thumb mini] Chakorasana [thumb mini] Bhairavasana [thumb mini] Skandasana [thumb mini] Durvasana [thumb mini] Way into the Position [thumb mini] Urdhva  Kukkutasana [A] [thumb mini]
Vasishthasana


Vasishtha (वसिष्ठ, Vasiṣṭha) = literally: "the richest"; name of a famous vedic saint. According to scriputes he owned Nandini, the legendary cow of prosperity. It made all wishes of the Brahman came true. Vasishtha is known for his conflicts with Vishvamitra. He is said to be one of the 7 Saints represented in the constllation of the Big Dipper.
Asana (आसन, Āsana) = pose, posture, seat
Vasishthasana (वसिष्ठासन, Vasiṣṭhāsana) = Pose of Vashista

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 Side plank pose
(EX) right hand to the midline, left hand to body
8 IN pādayoragre left arm raises perpendicular, left leg to hand
5BR Vasishthasana (वसिष्ठासन, Vasiṣṭhāsana)
9 EX lower left leg
IN drishti to raised hand
EX hand to side, in Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
10 IN bhrūmadhye Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
11 EX nābicakre Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
12 IN Side plank pose
(EX) left hand to midline, right hand to body
13 IN pādayoragre right arm raises perpendicular, right leg to hand
5BR Vasishthasana (वसिष्ठासन, Vasiṣṭhāsana)
14 EX lower left leg
IN drishti to raised hand
EX hand to side, in Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
15 IN bhrūmadhye Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
16 EX nābicakre Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
17 IN bhrūmadhye jump feet between hands, straighten the spine half way up, lift your head,
18 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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