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Traditional Practice Series

The finishing sequence rounds off each and every Ashtanga Vinyasa Yoga practice. These 16 Asanas are practiced systematically and provide a harmonious flow of energy.

Salamba Sarvangasana

सालम्ब सर्वाङ्गासन

Sālamba Sarvāṅgāsana

Suppported shoulderstand

Preperation [thumb mini] Salamba  Sarvangasana [thumb mini solar] Halasana [thumb mini] Karna-Pidasana [thumb mini] Urdhva-Padmasana [thumb mini] Pindasana [thumb mini] Matsyasana [thumb mini] Uttana Padasana [thumb mini] Shirshasana [A] [thumb mini] Shirshasana [B] [thumb mini]
Salamba  Sarvangasana

Salamba (सालम्ब, Sālamba) = suppoerted
Sarva (सर्व, Sarva) = all, every
Anga (अङ्ग, Aṅga) = limbs, bodyparts
Asana (आसन, Āsana) = pose, posture, seat
Salamba Sarvangasana (सालम्ब सर्वाङ्गासन, Sālamba Sarvāṅgāsana) = supported-all-limbs-pose

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 through
(EX) lower onto back slowly
5BR rest for a moment
8 IN nāsāgre lift legs into Salamba Sarvangasana (सालम्ब सर्वाङ्गासन, Sālamba Sarvāṅgāsana)
10-25
BR
Salamba Sarvangasana (सालम्ब सर्वाङ्गासन, Sālamba Sarvāṅgāsana)
(EX) slowy lower onto back
9 IN nāsāgre roll back, lift up, Chakrasana (चक्रसन, Cakrasana)
EX 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)

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