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) |
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) |
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) |
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) |
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) |
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) |
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) |
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) |
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) |
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) |
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) |
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) |
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) |
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) |
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) |
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) |
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) |
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) |
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) |
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) |
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) |
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) |
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) |
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) |
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) |
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) |
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) |
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) |
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) |
|
|
|
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) |
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) |
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) |
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) |