Traditional Practice Series

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

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 Trikonasana

उत्थित त्रिकोणासन

Utthita Trikoṇāsana

Triangle-pose

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

Utthita (उत्थित, Utthita) = extended, spread
Trikona (त्रिकोण, Trikoṇa) = triangle
Asana (आसन, Āsana) = pose, posture, seat
Utthita-Trikonasana (उत्थितत्रिकोणासन, Utthita-Trikoṇāsana) = triangle pose

Vinyāsa breath Dr̥ṣṭi explanation of movement
1 IN hastāgre stepping right foot back, right foot 90 degree angle (toes point straight/forward), left foot turns slightly in, extend arms out
2 EX pādayoragre grab right big toe (thumb from outside, index- and middle-finger from inside)
IN hastāgre drishti towards raised hand
5BR hastāgre Utthita Trikonasana (उत्थित त्रिकोणासन, Utthita Trikoṇāsana) (right side)
EX pādayoragre drishti down
3 IN hastāgre square up, turn, extend arms to side
4 EX pādayoragre grab left big toe, (thumb from outside, index- and middle-finger from inside)
IN hastāgre drishti towards raised hand
5BR hastāgre Utthita Trikonasana (उत्थित त्रिकोणासन, Utthita Trikoṇāsana) (left side)
EX pādayoragre drishti down
5 IN nāsāgre square off to side, turn
- EX nāsāgre stepping to front of the 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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