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

Sthira Bhaga

Sublime Serenity - Advanced Series

Vasishthasana

Vasishthasana [thumb]
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)

Vishvamitrasana

Vishvamitrasana [thumb]

exit the pose [thumb]
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 over right arm
(EX) left arm lies on sidebody, balancing on right hand
(IN) extend right leg, lift left arm up
5BR hastāgre Vishvamitrasana (विश्वामित्रासन, Viśvāmitrāsana)
8 EX left hand back to sidebody then to floor
9 IN lift both legs
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 left leg over left arm
(EX) right arm lies on sidebody, balancing on left hand
(IN) extend left leg, lift right arm up
5BR hastāgre Vishvamitrasana (विश्वामित्रासन, Viśvāmitrāsana)
14 EX right hand back to sidebody then to floor
15 IN lift both legs
16 EX nāsāgre lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
17 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
18 EX nābicakre tuck toes, push back, lift hips, straight 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)

Kasyapasana

Kasyapasana [thumb]
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) jumping right leg over right shoulder resting it behind the head
(IN) hands into prayer in front of the heart
8 EX lying down
5BR bhrūmadhye Kasyapasana (कस्यपासन, Kasyapāsana)
(EX) lift left foot
9 IN roll up, balance on buttocks
(EX) hands down
(IN) lift up into Chakorasana (चकोरासन, Cakorāsana)
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 jump forward balancing on straight arms, bend legs in the air
(EX) jumping left leg over left shoulder resting it behind the head
(IN) hands into prayer in front of the heart
14 EX lying down
5BR bhrūmadhye Kasyapasana (कस्यपासन, Kasyapāsana)
(EX) lift right foot
15 IN roll up, balance on buttocks
(EX) hands down
(IN) lift up into Chakorasana (चकोरासन, Cakorāsana)
16 EX nāsāgre lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
17 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
18 EX nābicakre tuck toes, push back, lift hips, straight 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)

Chakorasana

Chakorasana [thumb]
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) during descend, swing right leg over right arm and then behind the head
8 IN lift up
5BR pādayoragre Chakorasana (चकोरासन, Cakorāsana)
(IN) swing up and back
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 jump forward balancing on straight arms, bend legs in the air
(EX) during descend, swing left leg over left arm and then behind the head
13 IN lift up
5BR pādayoragre Chakorasana (चकोरासन, Cakorāsana)
(IN) swing up and back
14 EX nāsāgre lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
15 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
16 EX nābicakre tuck toes, push back, lift hips, straight arms, 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)

Bhairavasana

Bhairavasana [thumb]
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) during descend, swing right leg over right arm and then behind the head
(IN) lift up inChakorasana (चकोरासन, Cakorāsana)
8 (EX) swing into downward dog with right leg behind head, transition into side plank pose, left arm to sidebody
IN lift left arm
5BR hastāgre Bhairavasana (भैरवासन, Bhairavāsana)
9 EX left arm returns to sidebody, back into downward dog with right leg behind the head
10 IN jump through into Chakorasana (चकोरासन, Cakorāsana)
11 EX nāsāgre lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
12 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
13 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
14 IN jump forward balancing on straight arms, bend legs in the air
(EX) during descend, swing left leg over left arm and then behind the head
(IN) lift up in Chakorasana (चकोरासन, Cakorāsana)
15 (EX) swing into downward dog with left leg behind head, transition into side plank pose, right arm to sidebody
IN lift right arm
5BR hastāgre Bhairavasana (भैरवासन, Bhairavāsana)
16 EX right arm returns to sidebody, back into downward dog with left leg behind the head
17 IN jump through into Chakorasana (चकोरासन, Cakorāsana)
18 EX nāsāgre lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
19 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
20 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
21 IN bhrūmadhye jump feet between hands, straighten the spine half way up, lift your head,
22 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)

Skandasana

Skandasana [thumb]
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) during descend, swing right leg over right arm and then behind the head
(IN) lift up into Chakorasana (चकोरासन, Cakorāsana)
8 EX swing back till left foot comes to standing on floor, right leg remains behind head
5BR nāsāgre Skandasana (स्कन्दासन, Skandāsana)
9 IN swing back into Chakorasana (चकोरासन, Cakorāsana)
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 jump forward balancing on straight arms, bend legs in the air
(EX) during descend, swing left leg over left arm and then behind the head
(IN) lift up into Chakorasana (चकोरासन, Cakorāsana)
14 EX swing back till right foot comes to standing on floor, left leg remains behind head
5BR nāsāgre Skandasana (स्कन्दासन, Skandāsana)
15 IN swing back into Chakorasana (चकोरासन, Cakorāsana)
16 EX nāsāgre lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
17 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
18 EX nābicakre tuck toes, push back, lift hips, straight 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)

Durvasana

Durvasana [thumb]
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) during descend, swing right leg over right arm and then behind the head
(IN) lift up into Chakorasana (चकोरासन, Cakorāsana)
8 (EX) nāsāgre swing through into Skandasana (स्कन्दासन, Skandāsana)
IN balancing on left leg, stand all the way up while right leg remains behind head, hands come into prayer in front of the heart
5BR ūrdhvadr̥ṣṭi Durvasana (दुर्वासन, Durvāsana)
(EX) nāsāgre hands back onto floor Skandasana (स्कन्दासन, Skandāsana)
9 IN swing back into Chakorasana (चकोरासन, Cakorāsana)
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 jump forward balancing on straight arms, bend legs in the air
(EX) during descend, swing left leg over left arm and then behind the head
(IN) lift up into Chakorasana (चकोरासन, Cakorāsana)
14 (EX) nāsāgre swing through into Skandasana (स्कन्दासन, Skandāsana)
IN balancing on the right leg, stand all the way up while left leg remains behging head, hands come into prayer in front of the heart
5BR ūrdhvadr̥ṣṭi Durvasana (दुर्वासन, Durvāsana)
(EX) nāsāgre hands back onto floor Skandasana (स्कन्दासन, Skandāsana)
15 IN swing back into Chakorasana (चकोरासन, Cakorāsana)
16 EX nāsāgre lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
17 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
18 EX nābicakre tuck toes, push back, lift hips, straight 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)

Urdhva Kukkutasana [A]

Way into the Position [thumb]

Urdhva  Kukkutasana [A] [thumb]
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 head
(IN) Mukta Hasta Shirshasana (मुक्त हस्त शीर्षासन, Mukta Hasta Śīrṣāsana)
8 (EX) fold legs into lotus position, lower your knees towards your axles
IN lift the head, straighten the arms
5BR nāsāgre Urdhva Kukkutasana [A] (ऊर्ध्व कुक्कुटासन [अ], Ūrdhva Kukkuṭāsana [A])
9 IN come up all the way into a handstand, legs in lotus-position
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)

Urdhva Kukkutasana [B]

Way into the Position [thumb]

Urdhva  Kukkutasana [B] [thumb]
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) swing through, sit down
(IN) straighten the legs, Dandasana (दण्डासन, Daṇḍāsana)
8 EX nāsāgre fold legs into Padmasana (पद्मासन, Padmāsana)
9 IN lift up into Utplutih (उत्प्लुतिः, Utplutiḥ) and swing back through, place knees on the upper arms
5BR nāsāgre Urdhva Kukkutasana [B] (ऊर्ध्व कुक्कुटासन [ब्], Ūrdhva Kukkuṭāsana [B])
10 IN come up all the way into a handstand, legs in lotus-position
11 EX nāsāgre lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
12 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
13 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
14 IN bhrūmadhye jump feet between hands, straighten the spine half way up, lift your head,
15 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 Kukkutasana ["]

[thumb]

Urdhva  Kukkutasana ["] [thumb]
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) swing through, sit down
(IN) straighten the legs, Dandasana (दण्डासन, Daṇḍāsana)
8 EX nāsāgre fold legs into Padmasana (पद्मासन, Padmāsana), place hands in front of your knees, shift weight to your hands
9 IN slide upwards
5BR nāsāgre Urdhva Kukkutasana ["] (ऊर्ध्व कुक्कुटासन ["], Ūrdhva Kukkuṭāsana ["])
10 IN come up all the way into a handstand, legs in lotus-position
11 EX nāsāgre lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
12 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
13 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
14 IN bhrūmadhye jump feet between hands, straighten the spine half way up, lift your head,
15 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)

Galavasana

Galavasana [thumb]
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 the head
(IN) Mukta Hasta Shirshasana (मुक्त हस्त शीर्षासन, Mukta Hasta Śīrṣāsana)
8 (EX) place right lower leg on the upper arms close to the axles
IN lift the head up, straighten the arms, left leg faces upwards
5BR nāsāgre Galavasana (गालवासन, Gālavāsana)
(EX) lower the head down again
9 IN again lift up into Mukta Hasta Shirshasana (मुक्त हस्त शीर्षासन, Mukta Hasta Śīrṣāsana)
10 (EX) place left lower leg on the upper arms close to the axles
IN lift the head up, straighten the arms, right leg faces upwards
5BR nāsāgre Galavasana (गालवासन, Gālavāsana)
(EX) lower the head down 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)

Eka-Pada Bakasana [A]

Eka-Pada Bakasana  [A] [thumb]
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 the head
(IN) Mukta Hasta Shirshasana (मुक्त हस्त शीर्षासन, Mukta Hasta Śīrṣāsana)
8 (EX) lower right knee, place it on the right axle
IN lift the head up, straighten your arms
5BR nāsāgre Eka-Pada Bakasana [A] (एकपाद बकासन [अ], Eka-Pāda Bakāsana [A])
(EX) lower the head again
9 IN again lift up into Mukta Hasta Shirshasana (मुक्त हस्त शीर्षासन, Mukta Hasta Śīrṣāsana)
10 (EX) lower left knee towards the left axle
IN lift the head up, straighten the arms
5BR nāsāgre Eka-Pada Bakasana [A] (एकपाद बकासन [अ], Eka-Pāda Bakāsana [A])
(EX) lower the 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)

Eka-Pada Bakasana [B]

Eka-Pada  Bakasana  [B] [thumb]
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 right knee towards the right axle, bring left leg forward over the right upper arm
IN lift the head up, straighten the arms
5BR nāsāgre Eka-Pada Bakasana [B] (एकपाद बकासन [ब्], Eka-Pāda Bakāsana [B])
(EX) lower head again
9 IN again lift up into Mukta Hasta Shirshasana (मुक्त हस्त शीर्षासन, Mukta Hasta Śīrṣāsana)
10 (EX) lower left knee towards the left axle, bring right leg forward over the right upper arm
IN lift the head up, straighten the arms
5BR nāsāgre Eka-Pada Bakasana [B] (एकपाद बकासन [ब्], Eka-Pāda Bakāsana [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)

Kaundinyasana [A]

Kaundinyasana [A] [thumb]
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 onto the upper arm
IN lift the head up, upper arms parallel to the floor
5BR nāsāgre Kaundinyasana [A] (कौण्डिन्यासन [अ], Kauṇḍinyāsana [A])
(EX) lower 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, again lower down onto the left upper arm
IN lift the head up, upper arms parallel to the floor
5BR nāsāgre Kaundinyasana [A] (कौण्डिन्यासन [अ], Kauṇḍinyāsana [A])
(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)

Kaundinyasana [B]

Kaundinyasana  [B] [thumb]
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)

Ashtavakrasana [A]

Way into the Position [thumb]

Ashtavakrasana [A] [thumb]
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 the head
(IN) Mukta Hasta Shirshasana (मुक्त हस्त शीर्षासन, Mukta Hasta Śīrṣāsana)
8 (EX) bring legs to the right, wrap them around the right arm
IN lift the head up, upper arms parallel to the floor
5BR nāsāgre Ashtavakrasana [A] (अष्टवक्रासन [अ], Aṣṭavakrāsana [A])
(EX) lower head again
9 IN again lift up into Mukta Hasta Shirshasana (मुक्त हस्त शीर्षासन, Mukta Hasta Śīrṣāsana)
10 (EX) bring legs to the left, wrap them around the left arm
IN lift the head up. upper arms parallel to the floor
5BR nāsāgre Ashtavakrasana [A] (अष्टवक्रासन [अ], Aṣṭavakrāsana [A])
(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)

Ashtavakrasana [B]

Way into the Position [thumb]

Ashtavakrasana [B] [thumb]
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
8 EX bring legs to the right, wrap them around the right arm
5BR nāsāgre Ashtavakrasana [B] (अष्टवक्रासन [ब्], Aṣṭavakrāsana [B])
9 IN swing through into a balance position
10 EX bring legs to the right, wrap them around the right arm
5BR nāsāgre Ashtavakrasana [B] (अष्टवक्रासन [ब्], Aṣṭavakrāsana [B])
11 IN lift up balancing on straight arms, bend legs in the air
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)

Purna Matsyendrasana

Purna  Matsyendrasana [thumb]
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) swing through, get down
(IN) extend legs, Dandasana (दण्डासन, Daṇḍāsana)
8 EX put left foot into Lotus, put right foot over left knee
(IN) turn to the right
5BR pārśvadr̥ṣṭi Purna Matsyendrasana (पूर्न मत्स्येन्द्रासन, Pūrna Matsyendrāsana)
(EX) back to the front, untie legs, place hands on ground
9 IN lift up balancing on straight arms, bend legs in the air
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 jump forward balancing on straight arms, bend legs in the air
(EX) swing through, get down
(IN) extend legs, Dandasana (दण्डासन, Daṇḍāsana)
14 EX put right foot into Lotus, put left foot over right knee
(IN) turn to the left
5BR pārśvadr̥ṣṭi Purna Matsyendrasana (पूर्न मत्स्येन्द्रासन, Pūrna Matsyendrāsana)
(EX) back to the front, untie legs, place hands on ground
15 IN lift up balancing on straight arms, bend legs in the air
16 EX nāsāgre lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
17 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
18 EX nābicakre tuck toes, push back, lift hips, straight 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)

Viranchyasana [A]

Viranchyasana [A] [thumb]

Way out of the Posture [thumb]
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) swing through, get down
(IN) extend legs, Dandasana (दण्डासन, Daṇḍāsana)
8 EX put left foot into Lotus
(IN) put right leg over the right arm
(EX) place right foot behind head
(IN) hands together in front of heart
5BR nāsāgre Viranchyasana [A] (विरञ्च्यासन [अ], Virañcyāsana [A])
(EX) place hands on ground
9 IN left knee on left upper arm, lift up
5BR nāsāgre Viranchyasana [A] (विरञ्च्यासन [अ], Virañcyāsana [A])
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 jump forward balancing on straight arms, bend legs in the air
(EX) swing through, get down
(IN) extend legs, Dandasana (दण्डासन, Daṇḍāsana)
14 EX put right foot into Lotus
(IN) put left leg over the left arm
(EX) place left foot behind head
(IN) hands together in front of heart
5BR nāsāgre Viranchyasana [A] (विरञ्च्यासन [अ], Virañcyāsana [A])
(EX) place hands on ground
15 IN right knee on right upper arm, lift up
5BR nāsāgre Viranchyasana [A] (विरञ्च्यासन [अ], Virañcyāsana [A])
16 EX nāsāgre lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
17 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
18 EX nābicakre tuck toes, push back, lift hips, straight 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)

Viranchyasana [B], Viranchyasana [B], Viranchyasana [B]

Viranchyasana [B] [thumb]

Viranchyasana [B] [thumb]

Viranchyasana [B] [thumb]
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) swing through, get down
(IN) Extend legs, Dandasana (दण्डासन, Daṇḍāsana)
8 EX place right ball of foot on hip for Janu"
""
"""
"""Shirshasana ["""""]
(जानु"
""
"""
"""शीर्षासन ["""""]
, Jānu"
""
"""
"""Śīrṣāsana ["""""])
(IN) continue to turn right foot, grab left big toe with straight back
5BR nāsāgre Viranchyasana [B] (विरञ्च्यासन [ब्], Virañcyāsana [B])
9 EX forward and get down on left leg
5BR pādayoragre Viranchyasana [B] (विरञ्च्यासन [ब्], Virañcyāsana [B])
10 IN lift head
(EX) left foot in Lotus Posture
(IN) turn to the left, right hand under left knee, left hand grabs left foot behind the back
5BR pārśvadr̥ṣṭi Viranchyasana [B] (विरञ्च्यासन [ब्], Virañcyāsana [B])
(EX) turn to the front again, untie legs, place hands on ground
11 IN lift up balancing on straight arms, bend legs in the air
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 jump forward balancing on straight arms, bend legs in the air
(EX) swing through, get down
(IN) extend legs, Dandasana (दण्डासन, Daṇḍāsana)
16 EX place left ball of foot on hip for Janu"
""
"""
"""Shirshasana ["""""]
(जानु"
""
"""
"""शीर्षासन ["""""]
, Jānu"
""
"""
"""Śīrṣāsana ["""""])
(IN) continue to turn left foot, grab right big toe with straight back
5BR nāsāgre Viranchyasana [B] (विरञ्च्यासन [ब्], Virañcyāsana [B])
17 EX forward and get down on right leg
5BR pādayoragre Viranchyasana [B] (विरञ्च्यासन [ब्], Virañcyāsana [B])
18 IN lift head
(EX) right foot in Lotus Posture
(IN) turn to the right, left hand under right knee, right hand grabs right foot behind the back
5BR pārśvadr̥ṣṭi Viranchyasana [B] (विरञ्च्यासन [ब्], Virañcyāsana [B])
(EX) turn to the front again, untie legs, place hands on ground
19 IN lift up balancing on straight arms, bend legs in the air
20 EX nāsāgre lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
21 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
22 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
23 IN bhrūmadhye jump feet between hands, straighten the spine half way up, lift your head,
24 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)

Dvi-Pada Viparita Dandasana

Way in the Posture [thumb]

Dvi-Pada Viparita Dandasana [thumb]
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 head for Mukta Hasta Shirshasana (मुक्त हस्त शीर्षासन, Mukta Hasta Śīrṣāsana)
8 IN hands change grip for Baddha Hasta Shirshasana (बद्ध हस्त शीर्षासन, Baddha Hasta Śīrṣāsana)
9 EX into backbend until legs are on the ground, then extend legs
5BR nāsāgre Dvi-Pada Viparita Dandasana (द्विपाद विपरीत दण्डासन, Dvi-Pāda Viparīta Daṇḍāsana)
10 IN back to the top to Baddha Hasta Shirshasana (बद्ध हस्त शीर्षासन, Baddha Hasta Śīrṣāsana), change arms and lift
11 EX nāsāgre lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
12 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
13 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
14 IN bhrūmadhye jump feet between hands, straighten the spine half way up, lift your head,
15 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)

Eka-Pada Viparita Dandasana

Eka-Pada Viparita Dandasana [thumb]
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 head for Mukta Hasta Shirshasana (मुक्त हस्त शीर्षासन, Mukta Hasta Śīrṣāsana)
8 IN hands change grip for Baddha Hasta Shirshasana (बद्ध हस्त शीर्षासन, Baddha Hasta Śīrṣāsana)
9 EX into backbend until legs are on the ground, then extend legs
in Dvi-Pada Viparita Dandasana (द्विपाद विपरीत दण्डासन, Dvi-Pāda Viparīta Daṇḍāsana)
10 IN extend right leg to the top
5BR nāsāgre Eka-Pada Viparita Dandasana (एकपाद विपरीत दण्डासन, Eka-Pāda Viparīta Daṇḍāsana)
11 EX lower leg to Dvi-Pada Viparita Dandasana (द्विपाद विपरीत दण्डासन, Dvi-Pāda Viparīta Daṇḍāsana)
12 IN extend left leg
5BR nāsāgre Eka-Pada Viparita Dandasana (एकपाद विपरीत दण्डासन, Eka-Pāda Viparīta Daṇḍāsana)
13 EX lower leg to Dvi-Pada Viparita Dandasana (द्विपाद विपरीत दण्डासन, Dvi-Pāda Viparīta Daṇḍāsana)
14 IN again to the top to Baddha Hasta Shirshasana (बद्ध हस्त शीर्षासन, Baddha Hasta Śīrṣāsana), change arms and lift
15 EX nāsāgre lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
16 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
17 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
18 IN bhrūmadhye jump feet between hands, straighten the spine half way up, lift your head,
19 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)

Viparita Shalabhasana

Viparita  Shalabhasana [thumb]
Vinyāsa breath Dr̥ṣṭi explanation of movement
1 IN añguṣṭhamadhye lift arms over the side
2 EX nāsāgre splay out fingers, arms far forward, extend arms to the ground, knees to chinbones
3 IN bhrūmadhye lift head, long back
4 EX nāsāgre glide backward, slowly lower down, elbows close to body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana), lower down
5 IN lift legs to the back
5BR nāsāgre Viparita Shalabhasana (विपरीत शलभासन, Viparīta Śalabhāsana)
6 EX nāsāgre lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
7 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
8 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
9 IN bhrūmadhye jump feet between hands, straighten the spine half way up, lift your head,
10 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)

Ganda Bherundasana

Ganda  Bherundasana [thumb]
Vinyāsa breath Dr̥ṣṭi explanation of movement
1 IN añguṣṭhamadhye lift arms over the side
2 EX nāsāgre splay out fingers, arms far forward, extend arms to the ground, knees to chinbones
3 IN bhrūmadhye lift head, long back
4 EX nāsāgre glide backward, slowly lower down, elbows close to body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana), lower down
5 IN lift legs backward for Viparita Shalabhasana (विपरीत शलभासन, Viparīta Śalabhāsana)
(EX) backbend, feet close to head toward ground, grab feet with hands
5BR nāsāgre Ganda Bherundasana (गण्ड भेरुण्डासन, Gaṇḍa Bheruṇḍāsana)
6 IN lift, balance on arms
7 EX nāsāgre lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
8 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
9 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
10 IN bhrūmadhye jump feet between hands, straighten the spine half way up, lift your head,
11 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)

Hanumanasana

Hanumanasana [thumb]
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)

Supta Trivikramasana

Supta  Trivikramasana [thumb]
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) lay down on your back
8 IN lift right leg
(EX) grab right big toe and pull to the ground
5BR nāsāgre Supta Trivikramasana (सुप्त त्रिविक्रमासन, Supta Trivikramāsana)
9 IN lift right leg again
(EX) lower down flat on your back
10 IN lift left leg
(EX) grab left big toe and pull to the ground
5BR nāsāgre Supta Trivikramasana (सुप्त त्रिविक्रमासन, Supta Trivikramāsana)
11 IN lift right leg again
(EX) lower down flat on your back
12 IN nāsāgre roll back, lift up, Chakrasana (चक्रसन, Cakrasana)
EX 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)

Digasana [A], Digasana [B]

Digasana [A] [thumb]

Digasana  [B] [thumb]
Vinyāsa breath Dr̥ṣṭi explanation of movement
1 IN añguṣṭhamadhye lift arms over side
2 EX nāsāgre spread fingers, extend far to front, hands left and right beside feet to the ground
3 IN lift right leg straight backward, extend arms forward
5BR añguṣṭhamadhye Digasana [A] (दिगासन [अ], Digāsana [A])
4 EX extend hands like wings to the side
5BR nāsāgre Digasana [B] (दिगासन [ब्], Digāsana [B])
5 IN hands again to the front
5BR añguṣṭhamadhye Digasana [A] (दिगासन [अ], Digāsana [A])
6 EX nāsāgre right foot and hands again to the ground
7 IN lift left leg straight backward, extend arms forward
5BR añguṣṭhamadhye Digasana [A] (दिगासन [अ], Digāsana [A])
8 EX extend hands like wings to the side
5BR nāsāgre Digasana [B] (दिगासन [ब्], Digāsana [B])
9 IN hands again to the front
5BR añguṣṭhamadhye Digasana [A] (दिगासन [अ], Digāsana [A])
10 EX nāsāgre right foot and hands again to the ground
- IN bhrūmadhye lift head, hands stay on ground
(EX) come to standing in Samasthitih (समस्थितिः, Samasthitiḥ)

Utthita Trivikrimasana

Utthita Trivikrimasana [thumb]
Vinyāsa breath Dr̥ṣṭi explanation of movement
1 IN lift right leg forward and grab with hands
(EX) pull right leg close to body
5BR nāsāgre Utthita Trivikrimasana (उत्थित त्रिविकृमासन, Utthita Trivikr̥māsana)
2 IN extend arms again
(EX) nāsāgre place right foot down again in Samasthitih (समस्थितिः, Samasthitiḥ)
3 IN lift left leg forward and grab with hands
(EX) pull left leg close to body
5BR nāsāgre Utthita Trivikrimasana (उत्थित त्रिविकृमासन, Utthita Trivikr̥māsana)
- IN extend arms again
(EX) nāsāgre place left foot down again in Samasthitih (समस्थितिः, Samasthitiḥ)

Nata Rajasana [A], Nata Rajasana [B]

Nata Rajasana [A] [thumb]

Nata Rajasana [B] [thumb]
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)

Raja Kapotasana

Raja Kapotasana [thumb]
Vinyāsa breath Dr̥ṣṭi explanation of movement
1 IN bhrūmadhye lift arms over side
2 EX nāsāgre spread fingers, far farword and to the ground
Uttanasana (उत्तानासन, Uttānāsana)
3 IN bhrūmadhye lift head, extend back
4 EX nāsāgre weight on arms, glide backward, elbows close to body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana), lower down
5 IN lift chest and feet, bring head and feet closer together
5BR bhrūmadhye Raja Kapotasana (राज कपोतासन, Rāja Kapotāsana)
6 EX nāsāgre lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
7 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
8 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
9 IN bhrūmadhye jump feet between hands, straighten the spine half way up, lift your head,
10 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)

Eka-Pada Raja Kapotasana

Eka-Pada  Raja  Kapotasana [thumb]
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 with bend knee forward between arms
8 EX bend left knee, grab left foot with left hand
(IN) grab foot with both hands, open chest
(EX) pull foot to head
5BR bhrūmadhye Eka-Pada Raja Kapotasana (एकपाद राज कपोतासन, Eka-Pāda Rāja Kapotāsana)
9 IN lift head again
(EX) place hands down to ground
10 IN lift right knee
(EX) nāsāgre walk through backward and lower down to
Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
11 IN bhrūmadhye roll on back of feet, open chest, extend arms,
shoulder 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 left leg with bend knee forward between arms
14 EX bend right knee, grab right foot with right hand
(IN) grab feet with both hands, open chest
(EX) pull foot to head
5BR bhrūmadhye Eka-Pada Raja Kapotasana (एकपाद राज कपोतासन, Eka-Pāda Rāja Kapotāsana)
15 IN lift head again
(EX) place hands down to ground
16 IN lift left knee
(EX) nāsāgre walk through backward and lower down to
Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
17 IN bhrūmadhye roll on back of feet, open chest, extend arms,
shoulder 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)

Urdhva Dhanurasana, Urdhva Dhanurasana

Urdhva  Dhanurasana [thumb]

Way in the Posture [thumb]

Way in the Posture [thumb]

Urdhva  Dhanurasana [thumb]
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) get down on back
8 IN lift arms and legs
(EX) hands beside ears, place feet close to the bottom
9 IN lift body in backbend
5BR bhrūmadhye Urdhva Dhanurasana (ऊर्ध्व धनुरासन, Ūrdhva Dhanurāsana)
IN nāsāgre stand up
EX bend forward, hands to ground
IN Handstand, Backbend
EX place feet in front of hands on ground
5BR bhrūmadhye Urdhva Dhanurasana (ऊर्ध्व धनुरासन, Ūrdhva Dhanurāsana), repeat 3 times
- IN stand up
(EX) nāsāgre feet together in Samasthitih (समस्थितिः, Samasthitiḥ)

Paschimottanasana

Paschimottanasana [thumb]
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) swing through, get down, extend legs, Dandasana (दण्डासन, Daṇḍāsana)
8 IN bhrūmadhye put hand around feet, lift head, straight back
9 EX lower down over legs
5BR pādayoragre Paschimottanasana (पश्चिमोत्तानासन, Paścimottānāsana)
10 IN bhrūmadhye lift head, extend arms, straight back
(EX) nāsāgre place hands on ground, contract
11 IN swing in Balance-Posture
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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