Familiar with the primary series? - intermediate Series, also Shodhana Nadi (Nadi Sodhana), opens with 40 yoga asanas, an energetic dimension of Ashtanga Yoga.

Traditional Practice Series

Gomukhasana [B]

गोमुखासन [ब्]

Gomukhāsana [B]

Cow Head

Way In [thumb mini] Vatayanasana [thumb mini] Parighasana [thumb mini] Gomukhasana [A] [thumb mini] Gomukhasana [B] [thumb mini solar] Way In [thumb mini] Way In [thumb mini] Supta Urdhva Pada Vajrasana [thumb mini] Mukta Hasta Shirshasana [A] [thumb mini] Mukta Hasta Shirshasana [B] [thumb mini]
Gomukhasana [B]

Go (गो, Go) = Cow
mukha (मुख, mukha) = Face, Mouth
Asana (आसन, Āsana) = Pose, Posture, Seat
Gomukhasana (गोमुखासन, Gomukhāsana) = Cow-Head-Posture

Vinyāsa breath Dr̥ṣṭi explanation of movement
1 IN añguṣṭhamadhye raise arms overhead
2 EX nāsāgre spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana)
3 IN bhrūmadhye come half-way up with straight spine, lift head
4 EX nāsāgre hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
7 IN nāsāgre jump forward balancing on straight arms, bend legs in the air
(EX) swing through, sit down
(IN) straight legs in Dandasana (दण्डासन, Daṇḍāsana)
8 EX bend both legs, take right knee over the left, close heels under your buttocks, take hands around the right knee, chin to chest, straight back
5BR nāsāgre Gomukhasana [A] (गोमुखासन [अ], Gomukhāsana [A])
9 IN take right arm up, left arm down, grab hands behind your back
5BR ūrdhvadr̥ṣṭi Gomukhasana [B] (गोमुखासन [ब्], Gomukhāsana [B])
(EX) nāsāgre place hands on the floor
10 IN nāsāgre lift up balancing on straight arms, bend legs in the air
11 EX nāsāgre lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
12 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
13 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
14 IN nāsāgre jump forward balancing on straight arms, bend legs in the air
(EX) swing through, sit down
(IN) straight legs in Dandasana (दण्डासन, Daṇḍāsana)
15 EX bend both legs, take left knee over the right, heels close under your buttocks, take hands around the left knee, chin to chest, straight back
5BR nāsāgre Gomukhasana [A] (गोमुखासन [अ], Gomukhāsana [A])
16 IN take left arm up, right arm down, grab hands behind your back
5BR ūrdhvadr̥ṣṭi Gomukhasana [B] (गोमुखासन [ब्], Gomukhāsana [B])
(EX) nāsāgre place hands on the floor
17 IN nāsāgre lift up balancing on straight arms, bend legs in the air
18 EX nāsāgre lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
19 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
20 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
21 IN bhrūmadhye jump feet between hands, straighten the spine half way up, lift your head,
22 EX nāsāgre bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana)
- IN bhrūmadhye lift the head again, straighten spine, palms or finger tips remain on the ground
EX nāsāgre stand all the way up, arms on sides, 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
Share
X
Contact Cart
X
Your shopping cart is loading...
Menu