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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.

Fundamental-Positions

Basic Sequence

Padangushthasana

Padangushthasana [thumb]
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)

Pada-Hastasana

Pada-Hastasana [thumb]
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)

Utthita Trikonasana

Utthita  Trikonasana [thumb]
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)

Parivritta Trikonasana

Parivritta  Trikonasana [thumb]
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)

Utthita Parshvakonasana

Utthita  Parshvakonasana [thumb]
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)

Parivritta Parshvakonasana

Parivritta  Parshvakonasana [thumb]
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)

Prasarita Padottanasana [A]

Prasarita  Padottanasana  [A] [thumb]
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)

Prasarita Padottanasana [B]

Prasarita  Padottanasana  [B] [thumb]
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)

Prasarita Padottanasana ["]

Prasarita  Padottanasana ["] [thumb]
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)

Prasarita Padottanasana [D]

Prasarita  Padottanasana  [D] [thumb]
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)

Parshvottanasana

Parshvottanasana [thumb]
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)

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