Traditional Practice Series

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

Tittibhasana [B]

टिट्टिभासन [ब्]

Ṭiṭṭibhāsana [B]

Dvi-Pada Shirshasana [thumb mini] Way Out [thumb mini] Yoga-Nidrasana [thumb mini] Tittibhasana   [A] [thumb mini] Tittibhasana [B] [thumb mini solar] 5 steps forward [thumb mini] 5 steps backward [thumb mini] Tittibhasana ["] [thumb mini] Pincha Mayurasana [thumb mini] Way In [thumb mini]
Tittibhasana [B]

Tittibha (टिट्टिभ, Ṭiṭṭibha) = a little bird living along the coast line; sometimes also: firefly, insect.
Asana (आसन, Āsana) = Pose, Posture, Seat
Tittibhasana (टिट्टिभासन, Ṭiṭṭibhāsana) = Posture-of-the-Tittibha-Bird

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) place straight legs on your upper arms
5BR nāsāgre Tittibhasana [A] (टिट्टिभासन [अ], Ṭiṭṭibhāsana [A])
8 EX lift buttocks, legs stay straight, place feet on the floor into Tittibhasana [B] (टिट्टिभासन [ब्], Ṭiṭṭibhāsana [B])
9 (IN) lift foot, walk 5 steps forward and 5 steps back
(EX) place foot on the floor
(IN) nāsāgre come back into Tittibhasana [B] (टिट्टिभासन [ब्], Ṭiṭṭibhāsana [B])
EX grab your ankles
5BR nāsāgre Tittibhasana ["] (टिट्टिभासन ["], Ṭiṭṭibhāsana ["])
10 IN lower your hip, lift feet in Tittibhasana [A] (टिट्टिभासन [अ], Ṭiṭṭibhāsana [A])
11 EX bend the legs in Bakasana (बकासन, Bakāsana)
(IN) nāsāgre lift up balancing on straight arms, bend legs in the air
12 EX nāsāgre lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
13 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
14 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
15 IN bhrūmadhye jump feet between hands, straighten the spine half way up, lift your head,
16 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
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