Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
1 |
IN |
nāsāgre |
lift right leg, take big toe |
2 |
EX |
|
bend forward, chin to shinbone |
|
5BR |
pādayoragre |
Utthita Hasta Padangushthasana (उत्थित हस्त पादान्गुष्ठासन, Utthita Hasta Pādānguṣṭhāsana) (right side) |
3 |
IN |
nāsāgre |
lift head |
4 |
EX |
|
leg to the right, look over left shoulder |
|
5BR |
pārśvadr̥ṣṭi |
Utthita Parshvasahita (उत्थित पार्श्वसहित, Utthita Pārśvasahita) (right side) |
5 |
IN |
nāsāgre |
leg forward |
6 |
EX |
pādayoragre |
leg far up to the top, to forehead |
7 |
IN |
|
hands to waist |
|
5BR |
nāsāgre |
Utthita Hasta Padangushthasana (उत्थित हस्त पादान्गुष्ठासन, Utthita Hasta Pādānguṣṭhāsana) (right side) |
|
(EX) |
|
lower leg |
8 |
IN |
nāsāgre |
lift left leg, take big toe |
9 |
EX |
|
bend forward |
|
5BR |
pādayoragre |
Utthita Hasta Padangushthasana (उत्थित हस्त पादान्गुष्ठासन, Utthita Hasta Pādānguṣṭhāsana) (left side) |
10 |
IN |
nāsāgre |
lift head |
11 |
EX |
|
leg to the left |
|
5BR |
pārśvadr̥ṣṭi |
Utthita Parshvasahita (उत्थित पार्श्वसहित, Utthita Pārśvasahita) (left side) |
12 |
IN |
nāsāgre |
leg again forward |
13 |
EX |
pādayoragre |
leg far up to the top, to forehead |
14 |
IN |
|
hands to waist |
|
5BR |
nāsāgre |
Utthita Hasta Padangushthasana (उत्थित हस्त पादान्गुष्ठासन, Utthita Hasta Pādānguṣṭhāsana) (left side) |
- |
EX |
nāsāgre |
Samasthitih (समस्थितिः, Samasthitiḥ) |
Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
1 |
IN |
nāsāgre |
lift right leg, put on left thigh, right hand behind back, bind |
2 |
EX |
|
bend forward, left hand beside left leg, chin to shinbone |
|
5BR |
nāsāgre |
Ardha Baddha Padmottanasana (अर्ध बद्ध पद्मोत्तानासन, Ardha Baddha Padmottānāsana) (right side) |
3 |
IN |
bhrūmadhye |
lift head |
|
EX |
|
stay in this position |
4 |
IN |
nāsāgre |
left hand to hip, straighten up |
5 |
EX |
nāsāgre |
lower right leg, lower arms |
6 |
IN |
nāsāgre |
lift left leg, put on right thigh, left hand behind back, bind |
7 |
EX |
|
bend forward, right hand beside right leg, chin to shinbone |
|
5BR |
nāsāgre |
Ardha Baddha Padmottanasana (अर्ध बद्ध पद्मोत्तानासन, Ardha Baddha Padmottānāsana) (left side) |
8 |
IN |
bhrūmadhye |
lift head |
|
EX |
|
stay in this position |
9 |
IN |
nāsāgre |
left hand to hip, straighten up |
- |
EX |
nāsāgre |
lower right leg, lower arms, Samastitih (समस्तितिः, Samastitiḥ) |
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 |
|
jump forward, bend knees, place feet on the ground, arms go sideward up |
|
5BR |
añguṣṭhamadhye |
Utkatasana (उत्कटासन, Utkaṭāsana) |
|
EX |
|
splay out fingers, reach with hands far to the front and bottom, knees stay bend |
8 |
IN |
nāsāgre |
lift |
9 |
EX |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
10 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
11 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
12 |
IN |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
13 |
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) |
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) |
|
|
|
left feet 45 degrees to the side, step right leg forward |
7 |
IN |
|
lift arms sideward, straighten up |
|
5BR |
añguṣṭhamadhye |
Virabhadrasana [A] (वीरभद्रासन [अ], Vīrabhadrāsana [A]) (right side) |
8 |
EX |
|
turn to the back |
|
5BR |
añguṣṭhamadhye |
Virabhadrasana [A] (वीरभद्रासन [अ], Vīrabhadrāsana [A]) (left side) |
9 |
IN |
|
lower arms forward, parallel to the ground, pull right hand straight to body, then stretch right arm |
|
5BR |
|
Virabhadrasana [B] (वीरभद्रासन [ब्], Vīrabhadrāsana [B]) (left side) |
10 |
EX |
hastāgre |
turn forward |
|
5BR |
hastāgre |
Virabhadrasana [B] (वीरभद्रासन [ब्], Vīrabhadrāsana [B]) (right side) |
|
EX |
|
spread fingers, hands for to the front and bottom |
11 |
IN |
nāsāgre |
lift, balance one leg first then the other in handstand |
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) |
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 |
|
jump forward balancing on straight arms, bend legs in the air |
|
(EX) |
|
jump through, get down slowly |
|
(IN) |
|
put hands to the ground, to the left and right beside the body, back straight, legs straight |
|
5BR |
nāsāgre |
Dandasana (दण्डासन, Daṇḍāsana) |
8 |
IN |
bhrūmadhye |
grab big toes, back straight |
9 |
EX |
|
lean elbows to the side, top of head goes in direction big toes |
|
5BR |
pādayoragre |
Paschimottanasana [A] (पश्चिमोत्तानासन [अ], Paścimottānāsana [A]) |
10 |
IN |
bhrūmadhye |
stretch arms, straighten back |
|
EX |
|
put hands onto the floor |
11 |
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) |
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 |
|
jump forward balancing on straight arms, bend legs in the air |
|
(EX) |
|
jump through, get slowly down |
|
(IN) |
nāsāgre |
put hands to the ground, to the left and right beside the body, back straight, legs straight |
|
5BR |
|
Dandasana (दण्डासन, Daṇḍāsana) |
8 |
IN |
bhrūmadhye |
coming from the top put hands around your feet, straight back |
9 |
EX |
pādayoragre |
lean elbows to the side, top of head goes in direction big toes |
|
5BR |
|
Paschimottanasana [B] (पश्चिमोत्तानासन [ब्], Paścimottānāsana [B]) |
10 |
IN |
bhrūmadhye |
straighten arms, lift back |
|
EX |
|
put hands to the ground |
11 |
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) |
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 |
|
jump forward balancing on straight arms, bend legs in the air |
|
(EX) |
|
jump through, get slowly down |
|
(IN) |
nāsāgre |
put hands to the ground, to the left and right beside the body, back straight, legs straight |
|
5BR |
|
Dandasana (दण्डासन, Daṇḍāsana) |
8 |
IN |
bhrūmadhye |
hands grasp feet from the side, thump press root joint of big toe, straight back |
9 |
EX |
pādayoragre |
lean elbows to the side, top of head goes in direction big toes |
|
5BR |
|
Paschimottanasana ["] (पश्चिमोत्तानासन ["], Paścimottānāsana ["]) |
10 |
IN |
bhrūmadhye |
straighten arms, lift back |
|
EX |
|
put hands to the ground |
11 |
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) |
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 |
|
jump forward balancing on straight arms, bend legs in the air |
|
(EX) |
|
jump through, get slowly down |
|
(IN) |
nāsāgre |
put hands to the ground, to the left and right beside the body, back straight, legs straight |
|
5BR |
|
Dandasana (दण्डासन, Daṇḍāsana) |
8 |
IN |
bhrūmadhye |
hands grasp feet from the side, left hand grasps joint of right hand, straight back |
9 |
EX |
pādayoragre |
lean elbows to the side, top of head goes in direction big toes |
|
5BR |
|
Paschimottanasana [D] (पश्चिमोत्तानासन [द्], Paścimottānāsana [D]) |
10 |
IN |
bhrūmadhye |
straighten arms, lift back |
|
EX |
|
put hands to the ground |
11 |
IN |
|
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) |
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) |
|
jump through, get slowly down, hands behind back |
8 |
IN |
|
lift hip, stretch legs, toes to the ground |
|
5BR |
bhrūmadhye |
Purvottanasana (पूर्वोत्तानासन, Pūrvottānāsana) |
9 |
EX |
nāsāgre |
lower down, contract |
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 |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
15 |
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) |
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) |
|
jump through, get slowly down, right leg in half Lotus |
|
(IN) |
bhrūmadhye |
right hand behind back, grab right foot, left hand to the front, grab left foot, straight back |
8 |
EX |
|
bend left elbow to the side, chin towards shinbone, top of skull towards back of foot |
|
5BR |
pādayoragre |
Ardha Baddha Padma Paschimottanasana (अर्ध बद्ध पद्म पश्चिमोत्तानासन, Ardha Baddha Padma Paścimottānāsana) (right side) |
9 |
IN |
bhrūmadhye |
stretch left arm, lift head, straight back |
|
EX |
|
lower down, hands onto 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) |
|
jump through, get slowly down, left leg in half Lotus |
|
(IN) |
bhrūmadhye |
left hand behind back, grab left foot, right hand to the front, grab right foot, straight back |
15 |
EX |
|
bend right elbow to the side, chin towards shinbone, top of skull towards back of foot |
|
5BR |
pādayoragre |
Ardha Baddha Padma Paschimottanasana (अर्ध बद्ध पद्म पश्चिमोत्तानासन, Ardha Baddha Padma Paścimottānāsana) (left side) |
16 |
IN |
bhrūmadhye |
stretch right arm, lift head, straight back |
|
EX |
|
contract, hands onto 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) |
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) |
|
jump through, leave rechtes leg bowed, get down slowly |
|
(IN) |
bhrūmadhye |
put both hands around left foot, left hand grabs joint of right hand |
8 |
EX |
|
bend elbows to the side, chin to shin, top of skull towards back of foot |
|
5BR |
pādayoragre |
Triryang-Mukha-Eka-Pada Paschimottanasana (त्रिर्यन्ग्मुखएकपाद पश्चिमोत्तानासन, Triryang-Mukha-Eka-Pāda Paścimottānāsana) (right side) |
9 |
IN |
|
stretch arms, lift head, straight back |
|
EX |
|
contract, hands onto 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) |
nāsāgre |
jump through, leave left leg bend, get slowly down |
|
(IN) |
bhrūmadhye |
put both hands around right foot, right hand grasps joint of left hand |
15 |
EX |
|
bend elbows to the side, chin to shin, top of skull towards back of foot |
|
5BR |
pādayoragre |
Triryang-Mukha-Eka-Pada Paschimottanasana (त्रिर्यन्ग्मुखएकपाद पश्चिमोत्तानासन, Triryang-Mukha-Eka-Pāda Paścimottānāsana) (left side) |
16 |
IN |
bhrūmadhye |
stretch arms, lift head, straight back |
|
EX |
nāsāgre |
contract, hands onto 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) |
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) |
|
jump through, get slowly down, put right foot at inside of thigh |
|
(IN) |
bhrūmadhye |
put both hands around left foot, left hand grasps joint of right hand |
8 |
EX |
|
bend elbows to the side, chin to shin, top of skull towards back of foot |
|
5BR |
pādayoragre |
Janu Shirshasana [A] (जानु शीर्षासन [अ], Jānu Śīrṣāsana [A]) (right side) |
9 |
IN |
bhrūmadhye |
stretch arms, lift head, straight back |
|
EX |
|
contract, hands onto 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) |
|
jump through, get slowly down, put left foot at inside of thigh |
|
(IN) |
bhrūmadhye |
put both hands around right foot, right hand grasps joint of left hand |
15 |
EX |
|
bend elbows to the side, chin to shin, top of skull towards back of foot |
|
5BR |
pādayoragre |
Janu Shirshasana [A] (जानु शीर्षासन [अ], Jānu Śīrṣāsana [A]) (left side) |
16 |
IN |
bhrūmadhye |
stretch arms, lift head, straight back |
|
EX |
|
contract, hands onto 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) |
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) |
|
jump through, get slowly down, put right foot at inside of thigh |
|
(IN) |
bhrūmadhye |
lift hip, sit on right foot, toes continue to point forward, put both hands around left foot, left hand grasps joint of right hand |
8 |
EX |
|
bend elbows to the side, chin to shin, top of skull towards back of foot |
|
5BR |
pādayoragre |
Janu Shirshasana [B] (जानु शीर्षासन [ब्], Jānu Śīrṣāsana [B]) (right side) |
9 |
IN |
bhrūmadhye |
stretch arms, lift head, straight back |
|
EX |
|
contract, hands onto 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) |
nāsāgre |
jump through, get slowly down, put left foot at inside of thigh |
|
(IN) |
bhrūmadhye |
lift hip, sit on left foot setzen, toes continue to point forward, put both hands around right foot, right hand grasps joint of left hand |
15 |
EX |
|
bend elbows to the side, chin to shin, top of skull towards back of foot |
|
5BR |
pādayoragre |
Janu Shirshasana [B] (जानु शीर्षासन [ब्], Jānu Śīrṣāsana [B]) (left side) |
16 |
IN |
bhrūmadhye |
stretch arms, lift head, straight back |
|
EX |
|
contract, hands onto 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) |
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) |
nāsāgre |
jump through, get slowly down, put right foot at inside of thigh |
|
(IN) |
bhrūmadhye |
stand up the right foot, push hip forward, put both hands around left foot, left hand grasps joint of right hand |
8 |
EX |
|
bend elbows to the side, chin to shin, top of skull towards back of foot |
|
5BR |
pādayoragre |
Janu Shirshasana ["] (जानु शीर्षासन ["], Jānu Śīrṣāsana ["]) (right side) |
9 |
IN |
bhrūmadhye |
stretch arms, lift head, straight back |
|
EX |
|
contract, hands onto 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) |
|
jump through, get slowly down, put left foot at inside of thigh |
|
(IN) |
bhrūmadhye |
stand up the left foot, push hip forward, put both hands around right foot, right hand grasps joint of left hand |
15 |
EX |
|
bend elbows to the side, chin to shin, top of skull towards back of foot |
|
5BR |
pādayoragre |
Janu Shirshasana ["] (जानु शीर्षासन ["], Jānu Śīrṣāsana ["]) (left side) |
16 |
IN |
bhrūmadhye |
stretch arms, lift head, straight back |
|
EX |
|
contract, hands onto 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) |
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) |
|
jump through, get slowly down, pull back and bend right leg, stretch out right arm far forward |
|
(IN) |
bhrūmadhye |
put right arm around right knee, clasp hands behind back, straight back |
8 |
EX |
|
chin to shin, top of skull towards back of foot |
|
5BR |
pādayoragre |
Marichyasana [A] (मरीच्यासन [अ], Marīcyāsana [A]) (right side) |
9 |
IN |
bhrūmadhye |
lift head, straight back |
|
EX |
|
contract, hands onto 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) |
|
jump through, get slowly down, pull back and bend left leg, stretch out left arm far forward |
|
(IN) |
bhrūmadhye |
put left arm around left knee, clasp hands behind back, straight back |
15 |
EX |
|
chin to shin, top of skull towards back of foot |
|
5BR |
pādayoragre |
Marichyasana [A] (मरीच्यासन [अ], Marīcyāsana [A]) (left side) |
16 |
IN |
bhrūmadhye |
lift head, straight back |
|
EX |
|
contract, hands onto 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) |
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) |
|
jump through, get slowly down, left foot in half Lotus, pull back and bend right leg, stretch out right arm far forward |
|
(IN) |
bhrūmadhye |
put right arm around right knee, clasp hands behind back, straight back |
8 |
EX |
|
chin to shin, top of skull towards back of foot |
|
5BR |
nāsāgre |
Marichyasana [B] (मरीच्यासन [ब्], Marīcyāsana [B]) (right side) |
9 |
IN |
bhrūmadhye |
lift head, straight back |
|
EX |
|
contract, hands onto 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) |
|
jump through, get slowly down, right foot in half Lotus, pull back and bend left leg, stretch out left arm far forward |
|
(IN) |
bhrūmadhye |
put left arm around left knee, clasp hands behind back, straight back |
15 |
EX |
|
chin to shin, top of skull towards back of foot |
|
5BR |
nāsāgre |
Marichyasana [B] (मरीच्यासन [ब्], Marīcyāsana [B]) (left side) |
16 |
IN |
bhrūmadhye |
lift head, straight back |
|
EX |
|
contract, hands onto 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) |
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) |
|
jump through, get slowly down, pull back and bend right leg, put right hand on knee, |
|
(IN) |
|
turn to the right, stretch out left arm far forward over right knee, bind |
|
5BR |
pārśvadr̥ṣṭi |
Marichyasana ["] (मरीच्यासन ["], Marīcyāsana ["]) (right side) |
|
EX |
|
untie hands, put right hand on right knee, turn to the front, prop up hands |
8 |
IN |
nāsāgre |
lift up balancing on straight arms, bend legs in the air |
9 |
EX |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
10 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
11 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
12 |
IN |
nāsāgre |
jump forward balancing on straight arms, bend legs in the air |
|
(EX) |
|
jump through, get slowly down, pull back and bend left leg, put left hand on knee, |
|
(IN) |
|
turn to the right, stretch out right arm far forward over left knee, bind |
|
5BR |
pārśvadr̥ṣṭi |
Marichyasana ["] (मरीच्यासन ["], Marīcyāsana ["]) (left side) |
|
EX |
|
untie hands, put left hand on left knee, turn to the front, prop up hands |
13 |
IN |
nāsāgre |
lift up balancing on straight arms, bend legs in the air |
14 |
EX |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
15 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
16 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
17 |
IN |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
18 |
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) |
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) |
|
jump through, get slowly down, left foot in half Lotus, pull back and bend right leg, transfer weight onto left thigh, put right hand onto right knee, |
|
(IN) |
|
turn to the right, stretch out left arm far forward over right knee |
|
(EX) |
|
bind |
|
(IN) |
|
turn |
|
5BR |
pārśvadr̥ṣṭi |
Marichyasana [D] (मरीच्यासन [द्], Marīcyāsana [D]) (right side) |
|
EX |
|
untie hands, put right hand on right knee, turn to the front, prop up hands |
8 |
IN |
nāsāgre |
lift up balancing on straight arms, bend legs in the air |
9 |
EX |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
10 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
11 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
12 |
IN |
nāsāgre |
jump forward balancing on straight arms, bend legs in the air |
|
(EX) |
|
jump through, get slowly down, right foot in half Lotus, pull back and bend left leg, transfer weight onto right thigh, put left hand onto left knee, |
|
(IN) |
|
turn to the left, stretch out right arm far forward over left knee |
|
(EX) |
|
bind |
|
(IN) |
|
turn |
|
5BR |
pārśvadr̥ṣṭi |
Marichyasana [D] (मरीच्यासन [द्], Marīcyāsana [D]) (left side) |
|
EX |
|
untie hands, put left hand on left knee, turn to the front, prop up hands |
13 |
IN |
nāsāgre |
lift up balancing on straight arms, bend legs in the air |
14 |
EX |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
15 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
16 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
17 |
IN |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
18 |
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) |
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) |
nāsāgre |
jump through, legs extended to the top, get slowly down |
|
(IN) |
pādayoragre |
arms parallel to the floor |
|
5BR |
pādayoragre |
Navasana (नावासन, Nāvāsana) |
|
EX |
nāsāgre |
prop up hands |
8 |
IN |
nāsāgre |
lift up balancing on straight arms, bend legs in the air |
9 |
EX |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
10 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
11 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
12 |
IN |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
13 |
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) |
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) |
nāsāgre |
lower legs over upper arms, cross your legs |
|
(IN) |
bhrūmadhye |
open chest |
8 |
EX |
nāsāgre |
point feet, dive through to the back, chin close to the floor |
|
5BR |
nāsāgre |
Bhuja-Pidasana (भुजपीडासन, Bhuja-Pīḍāsana) |
9 |
IN |
bhrūmadhye |
roll upwards again, stretch legs, Tittibhasana (तित्तिभासन, Tittibhāsana) |
10 |
(EX) |
|
bend legs, Bakasana (बकासन, Bakāsana) |
|
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 |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
15 |
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) |
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) |
|
lower legs over upper arms |
|
(IN) |
|
stretch legs, Tittibhasana (तित्तिभासन, Tittibhāsana) |
|
EX |
bhrūmadhye |
lower down, arms to the side, lift heels from ground |
|
5BR |
bhrūmadhye |
Kurmasana (कूर्मासन, Kūrmāsana) |
|
EX |
|
prop up hands under the knees |
8 |
(IN) |
|
lift, stretch legs, Tittibhasana (तित्तिभासन, Tittibhāsana) |
|
(EX) |
|
left foot behind head, Eka-Pada Shirshasana (एकपाद शीर्षासन, Eka-Pāda Śīrṣāsana) |
|
(IN) |
nāsāgre |
lift |
|
(EX) |
|
right foot behind head, Dvi-Pada Shirshasana (द्विपाद शीर्षासन, Dvi-Pāda Śīrṣāsana) |
|
(IN) |
nāsāgre |
lift |
9 |
EX |
|
roll forward, lower down |
|
5BR |
bhrūmadhye |
Supta Kurmasana (सुप्त कूर्मासन, Supta Kūrmāsana) |
|
EX |
|
put up hands under knees, lift, Dvi-Pada Shirshasana (द्विपाद शीर्षासन, Dvi-Pāda Śīrṣāsana) |
10 |
IN |
nāsāgre |
stretch legs, Tittibhasana (तित्तिभासन, Tittibhāsana) |
11 |
EX |
|
bend knees, Bakasana (बकासन, Bakāsana), stretch arms |
|
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) |
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) |
|
jump through, set down |
|
(IN) |
|
extended legs in Dandasana (दण्डासन, Daṇḍāsana) |
8 |
EX |
|
fold legs into Lotus Posture, push hands through to chin |
|
5BR |
nāsāgre |
Garbha Pindasana (गर्भ पिण्डासन, Garbha Piṇḍāsana) |
9 |
EX |
nāsāgre |
hands to chin, roll backwards |
|
(IN) |
|
roll upwards, repeat 9 times, turning clockwise 360 degrees |
|
(EX) |
|
pull out arms |
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 |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
15 |
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) |
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) |
|
jump through, set down |
|
(IN) |
|
extended legs in Dandasana (दण्डासन, Daṇḍāsana) |
8 |
EX |
nāsāgre |
fold legs into Lotus Posture, push hands through to chin |
9 |
IN |
|
lift, balance on hands |
|
5BR |
nāsāgre |
Kukkutasana (कुक्कुटासन, Kukkuṭāsana), if possible execute Nauli |
|
(EX) |
|
pull out arms |
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 |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
15 |
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) |
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) |
|
lower down, turn soles of feet against one another, grab ankles |
|
(IN) |
|
straight back, turn soles of feet apart from each other, push heels together |
8 |
EX |
|
navel to heels, chin to floor |
|
5BR |
bhrūmadhye |
Baddha Konasana [A] (बद्ध कोणासन [अ], Baddha Koṇāsana [A]) |
9 |
IN |
nāsāgre |
sit up again |
10 |
EX |
|
round back, forehead to toes |
|
5BR |
nāsāgre |
Baddha Konasana [B] (बद्ध कोणासन [ब्], Baddha Koṇāsana [B]) |
11 |
IN |
|
sit up again, straight back |
|
5BR |
nāsāgre |
Baddha Konasana ["] (बद्ध कोणासन ["], Baddha Koṇāsana ["]) |
|
(EX) |
|
place hands on floor |
12 |
IN |
nāsāgre |
lift up balancing on straight arms, bend legs in the air |
13 |
EX |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
14 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
15 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
16 |
IN |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
17 |
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) |
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) |
|
stretch legs to side, set down, |
|
(IN) |
|
grab outside of feet, thumb to root joint of big toe, straight back, lift head |
8 |
EX |
|
get flat down |
|
5BR |
nāsāgre |
Upavishtha Konasana [A] (उपविष्ठ कोणासन [अ], Upaviṣṭha Koṇāsana [A]) |
9 |
IN |
|
lift head, untie hands, arms horizontal |
|
(EX) |
|
lift straightened legs, grab feet from the outside |
|
5BR |
ūrdhvadr̥ṣṭi |
Upavishtha Konasana [B] (उपविष्ठ कोणासन [ब्], Upaviṣṭha Koṇāsana [B]) |
|
(EX) |
|
prop 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 |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
15 |
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) |
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) |
|
jump through, lay down flat on the back |
8 |
IN |
|
lift both legs, feet far apart |
|
(EX) |
|
grab big toes |
|
5BR |
nāsāgre |
Supta Konasana (सुप्त कोणासन, Supta Koṇāsana) |
9 |
IN |
ūrdhvadr̥ṣṭi |
roll upward, legs stay extended, balance on your bottom for a short while |
|
(EX) |
nāsāgre |
put down forward |
10 |
IN |
bhrūmadhye |
stretch arms, straight back, lift head |
|
(EX) |
|
place hands on the floor |
11 |
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) |
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) |
nāsāgre |
jump through, lay down flat on back |
8 |
IN |
|
lift right leg, right hand grabs right big toe, head stays on floor |
9 |
EX |
|
chin to shin |
|
5BR |
pādayoragre |
Supta Padangushthasana (सुप्त पादान्गुष्ठासन, Supta Pādānguṣṭhāsana) |
10 |
IN |
pādayoragre |
head back to floor again |
11 |
EX |
|
put right leg down at right side |
|
5BR |
pārśvadr̥ṣṭi |
Supta Parshvasahita (सुप्त पार्श्वसहित, Supta Pārśvasahita) |
12 |
IN |
pādayoragre |
lift right leg, head remains on floor |
13 |
EX |
pādayoragre |
chin again to shin in Supta Padangushthasana (सुप्त पादान्गुष्ठासन, Supta Pādānguṣṭhāsana) |
14 |
IN |
pādayoragre |
put down head |
15 |
EX |
nāsāgre |
lay down flat on back |
16 |
IN |
pādayoragre |
lift left leg, left hand grabs left big toe, head stays on floor |
17 |
EX |
|
chin to shin |
|
5BR |
pādayoragre |
Supta Padangushthasana (सुप्त पादान्गुष्ठासन, Supta Pādānguṣṭhāsana) |
18 |
IN |
pādayoragre |
head back to floor |
19 |
EX |
|
put left leg down at left side |
|
5BR |
pārśvadr̥ṣṭi |
Supta Parshvasahita (सुप्त पार्श्वसहित, Supta Pārśvasahita) |
20 |
IN |
pādayoragre |
lift left leg, head remains on floor |
21 |
EX |
pādayoragre |
chin again to shin in Supta Padangushthasana (सुप्त पादान्गुष्ठासन, Supta Pādānguṣṭhāsana) |
22 |
IN |
pādayoragre |
put down head |
23 |
EX |
nāsāgre |
lay down flat on back |
24 |
IN |
nāsāgre |
roll back, lift up, Chakrasana (चक्रसन, Cakrasana) |
|
EX |
|
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
25 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
26 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
27 |
IN |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
28 |
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) |
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) |
|
jump through, lay down flat on back |
8 |
IN |
nāsāgre |
lift both legs, feet stay together |
|
(EX) |
|
grab big toes |
9 |
IN |
|
roll upward with legs straight, balance on your bottom |
|
5BR |
ūrdhvadr̥ṣṭi |
Ubhaya Padangushthasana (उभय पादान्गुष्ठासन, Ubhaya Pādānguṣṭhāsana) |
|
(EX) |
|
prop hands on 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 |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
15 |
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) |
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) |
|
jump through, lay down flat on back |
8 |
IN |
nāsāgre |
lift both legs, feet stay together |
|
(EX) |
|
grab outside of feet |
9 |
IN |
ūrdhvadr̥ṣṭi |
roll upward with legs straight, balance for a short while on your bottom |
10 |
EX |
|
elbows to the side, shin to chinbones |
|
5BR |
pādayoragre |
Urdhva-Mukha Paschimottanasana (ऊर्ध्वमुख पश्चिमोत्तानासन, Ūrdhva-Mukha Paścimottānāsana) |
11 |
IN |
ūrdhvadr̥ṣṭi |
stretch arms, lift head, straight back |
|
(EX) |
|
prop hands on floor |
12 |
IN |
nāsāgre |
lift up balancing on straight arms, bend legs in the air |
13 |
EX |
nāsāgre |
lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
14 |
IN |
bhrūmadhye |
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
15 |
EX |
nābicakre |
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
16 |
IN |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
17 |
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) |
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) |
|
jump through, lay down flat on back |
8 |
IN |
nāsāgre |
lift legs and arms |
|
(EX) |
|
cross arms in front of chest, hands to opposite shoulder, angle feet a bit, bend knees slightly |
9 |
IN |
|
lift body, straight legs, create body tension |
|
5BR |
nāsāgre |
Setu Bandhasana (सेतु बन्धासन, Setu Bandhāsana) |
10 |
EX |
nāsāgre |
lay again down on back |
11 |
IN |
nāsāgre |
roll back, lift up, Chakrasana (चक्रसन, Cakrasana) |
|
EX |
|
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 |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
15 |
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) |
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) |
|
lay down on back |
8 |
IN |
nāsāgre |
lift arms and legs |
|
(EX) |
|
hands beside ears, put feet close to your bottom to the floor |
9 |
IN |
|
lift body in backbend |
|
5BR |
bhrūmadhye |
Urdhva Dhanurasana (ऊर्ध्व धनुरासन, Ūrdhva Dhanurāsana) |
|
|
|
down and up, repeat Urdhva Dhanurasana (ऊर्ध्व धनुरासन, Ūrdhva Dhanurāsana) 5 times |
10 |
EX |
nāsāgre |
down |
11 |
IN |
nāsāgre |
roll back, lift up, Chakrasana (चक्रसन, Cakrasana) |
|
EX |
|
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 |
bhrūmadhye |
jump feet between hands, straighten the spine half way up, lift your head, |
15 |
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) |
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) |
|
jump through, get down, stretch legs, Dandasana (दण्डासन, Daṇḍāsana) |
8 |
IN |
bhrūmadhye |
grab around feet, lift head, straight back |
9 |
EX |
|
get down over the legs |
|
5BR |
pādayoragre |
Paschimottanasana (पश्चिमोत्तानासन, Paścimottānāsana) |
10 |
IN |
bhrūmadhye |
lift head, stretch arms, straight back |
|
(EX) |
nāsāgre |
put hands onto floor, contract |
11 |
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) |