Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
1 |
IN |
nāsāgre |
feet shoulder/hip width apart, hands on waist, |
|
(EX) |
bhrūmadhye |
bending forward, first three fingers wrap aroung big toes, |
|
(IN) |
|
looking forward and up, opening the chest and sternum, lengthening the spine |
2 |
EX |
nāsāgre |
bending at ellbows, neck is long, head to knees, |
|
5BR |
nāsāgre |
Padangushthasana (पादान्गुष्ठासन, Pādānguṣṭhāsana) |
3 |
IN |
bhrūmadhye |
extennd the arms, lift the head, lengthen the spine |
|
EX |
|
hold |
- |
IN |
nāsāgre |
hands to the waist, lift up with a straight back |
|
EX |
nāsāgre |
big toes touch, Samasthitih (समस्थितिः, Samasthitiḥ) |
Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
1 |
IN |
nāsāgre |
feet shoulder/hip width apart, hands to waist |
|
(EX) |
bhrūmadhye |
bending forward, hands underneath the feet |
|
(IN) |
|
, lift head and gaze up, extend the back/spine |
2 |
EX |
nāsāgre |
bending at ellbows, neck long, head to knees |
|
5BR |
nāsāgre |
Pada-Hastasana (पादहस्तासन, Pāda-Hastāsana) |
3 |
IN |
bhrūmadhye |
extend arms, lift head, extend back/spine |
|
EX |
|
hold |
- |
IN |
nāsāgre |
hands to waist, stand up |
|
EX |
nāsāgre |
big toes touch Samasthitih (समस्थितिः, Samasthitiḥ) |
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) |
Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
1 |
IN |
hastāgre |
stepping back with right foot, extend arms to side |
2 |
EX |
pādayoragre |
place left hand on outside edge of right foot |
|
IN |
hastāgre |
drishti towards raised hand |
|
5BR |
hastāgre |
Parivritta Trikonasana (परिवृत्त त्रिकोणासन, Parivr̥tta Trikoṇāsana) (right side) |
|
EX |
pādayoragre |
drishti down |
3 |
IN |
hastāgre |
square up, turn, extend arms to side |
4 |
EX |
pādayoragre |
place right hand on outside edge of left foot |
|
IN |
hastāgre |
drishti towards raised hand |
|
5BR |
hastāgre |
Parivritta Trikonasana (परिवृत्त त्रिकोणासन, Parivr̥tta 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) |
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) |
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) |
Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
1 |
IN |
nāsāgre |
step right foot back, feet parallel double-shoulder-width apart |
|
|
bhrūmadhye |
hands to waist |
2 |
EX |
bhrūmadhye |
hands to floor |
|
IN |
bhrūmadhye |
lift head, extend spine |
3 |
EX |
nāsāgre |
crown of the head reaches to the floor |
|
5BR |
nāsāgre |
Prasarita Padottanasana [A] (प्रसारित पादोत्तानासन [अ], Prasārita Pādottānāsana [A]) |
4 |
IN |
bhrūmadhye |
lift head, extend spine |
|
EX |
|
hold |
5 |
IN |
nāsāgre |
hands to waist, lift up with straight spine |
- |
EX |
nāsāgre |
step to front of the mat, big toes touch Samasthitih (समस्थितिः, Samasthitiḥ) |
Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
1 |
IN |
nāsāgre |
step right foot back |
|
|
nāsāgre |
extend arms out |
2 |
EX |
bhrūmadhye |
hands to waist |
|
IN |
bhrūmadhye |
lift head, extend spine |
3 |
EX |
nāsāgre |
crown of head reaches to floor |
|
5BR |
nāsāgre |
Prasarita Padottanasana [B] (प्रसारित पादोत्तानासन [ब्], Prasārita Pādottānāsana [B]) |
4 |
IN |
bhrūmadhye |
lift up, spine extends |
|
EX |
|
pause |
5 |
IN |
nāsāgre |
extend arms wide |
- |
EX |
nāsāgre |
Samasthitih (समस्थितिः, Samasthitiḥ) |
Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
1 |
IN |
nāsāgre |
step right foot back |
|
|
nāsāgre |
arms wide |
2 |
EX |
bhrūmadhye |
intelace fingers behind back |
|
IN |
bhrūmadhye |
open chest, lift sternum, extend spine, lift hands slightly up |
3 |
EX |
nāsāgre |
crown of the head reaches to floor, let hands fall over head |
|
5BR |
nāsāgre |
Prasarita Padottanasana ["] (प्रसारित पादोत्तानासन ["], Prasārita Pādottānāsana ["]) |
4 |
IN |
bhrūmadhye |
lift up, extend spine |
|
EX |
|
pause, hands stay behind back |
5 |
IN |
nāsāgre |
extend arms wide |
- |
EX |
nāsāgre |
Samasthitih (समस्थितिः, Samasthitiḥ) |
Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
1 |
IN |
nāsāgre |
step right foot back |
|
|
nāsāgre |
hands to waist |
2 |
EX |
bhrūmadhye |
first three fingers wrap around big toes |
|
IN |
bhrūmadhye |
lift head, extend spine |
3 |
EX |
nāsāgre |
crown of the head reachers to floor, bend at ellbows |
|
5BR |
nāsāgre |
Prasarita Padottanasana [D] (प्रसारित पादोत्तानासन [द्], Prasārita Pādottānāsana [D]) |
4 |
IN |
bhrūmadhye |
lift head, straighten spine |
|
EX |
|
hold |
5 |
IN |
nāsāgre |
hands to waist, lift up with straight spine |
- |
EX |
nāsāgre |
Samasthitih (समस्थितिः, Samasthitiḥ) |
Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
1 |
IN |
bhrūmadhye |
stepping right foot back, hands into prayer behind the back |
2 |
EX |
nāsāgre |
bending over right leg, chin to shin |
|
5BR |
nāsāgre |
Parshvottanasana (पार्श्वोत्तनासन, Pārśvottanāsana) (right side) |
3 |
IN |
bhrūmadhye |
stand up with straight back, turning to other side |
4 |
EX |
nāsāgre |
bending over left leg |
|
5BR |
nāsāgre |
Parshvottanasana (पार्श्वोत्तनासन, Pārśvottanāsana) (left side) |
5 |
IN |
bhrūmadhye |
stand up with straight back |
- |
EX |
nāsāgre |
stepping feet together at front of the mat, big toes touch Samasthitih (समस्थितिः, Samasthitiḥ) |