Yoga for beginners and advanced: Six standing positions compose, just after sun salutations, the fundamental positions for the Ashtanga Yoga practice.

Traditional Practice Series

Für Ashtanga-Neulinge wie für Fortgeschrittene. Die Fundamental Positions sind unabdingbar – eine Sequenz von sechs einfachen Asanas bildet die Basis deines Ashtanga Vinyasa Yoga.

Parivritta Parshvakonasana

परिवृत्त पार्श्वकोणासन

Parivr̥tta Pārśvakoṇāsana

Pada-Hastasana [thumb mini] Utthita  Trikonasana [thumb mini] Parivritta  Trikonasana [thumb mini] Utthita  Parshvakonasana [thumb mini] Parivritta  Parshvakonasana [thumb mini solar] Prasarita  Padottanasana  [A] [thumb mini] Prasarita  Padottanasana  [B] [thumb mini] Prasarita  Padottanasana ["] [thumb mini] Prasarita  Padottanasana  [D] [thumb mini] Parshvottanasana [thumb mini]
Parivritta  Parshvakonasana

Parivritta (परिवृत्त, Parivr̥tta) = revolved
Parshva (पर्श्व, Parśva) = side
Kona (कोण, Koṇa) = angle
Asana (आसन, Āsana) = pose, posture, seat
Parivritta Parshvakonasana (परिवृत्त पर्श्वकोणासन, Parivr̥tta Parśvakoṇāsana) = revolved side angle pose

Vinyāsa breath Dr̥ṣṭi explanation of movement
1 IN hastāgre stepping back with right foot, bending into right knee
2 EX pādayoragre place right hand on right knee, hook left shoulder outside right knee, place left hand on outer edge of right foot
IN hastāgre extend right arm, drishti towards raised hand
5BR hastāgre Parivritta Parshvakonasana (परिवृत्त पर्श्वकोणासन, Parivr̥tta Parśvakoṇāsana) (right side)
EX pādayoragre right hand on right knee, drishti down
3 IN hastāgre square up, turn, bend left knee
4 EX pādayoragre left hand on left knee, hook right shoulder outside left knee, place right hand to outer edge of left foot
IN hastāgre extend left arm, drishti towards raised hand
5BR hastāgre Parivritta Parshvakonasana (परिवृत्त पर्श्वकोणासन, Parivr̥tta Parśvakoṇāsana) (left side)
EX pādayoragre left hand on left knee, drishti down
5 IN nāsāgre square off to side, turn
- EX nāsāgre step to front of mat, 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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