Six standing poses become fundamental positions for Ashtanga Yoga

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

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

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

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

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

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

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]

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]

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 ["]

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]

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

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