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.

Utthita Parshvakonasana

उत्थित पार्श्वकोणासन

Utthita Pārśvakoṇāsana

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

Utthita (उत्थित, Utthita) = extended, spread
Parshva (पर्श्व, Parśva) = side
Kona (कोण, Koṇa) = angle
Asana (आसन, Āsana) = pose, posture, seat
Utthita Parshvakonasana (उत्थित पर्श्वकोणासन, Utthita Parśvakoṇāsana) = extended 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 outer edge of right foot
IN hastāgre drishti towards raised hand
5BR hastāgre Utthita Parshvakonasana (उत्थित पर्श्वकोणासन, Utthita Parśvakoṇāsana) (right side)
EX pādayoragre drishti down
3 IN hastāgre square up, turn, bending into left knee
4 EX pādayoragre place left hand on outer edge of left foot
IN hastāgre drishti towards raised hand
5BR hastāgre Utthita Parshvakonasana (उत्थित पर्श्वकोणासन, Utthita Parśvakoṇāsana) (left side)
EX pādayoragre drishti down
5 IN nāsāgre square off to side, turn
- EX nāsāgre stepping 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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