Six standing poses become fundamental positions for Ashtanga Yoga - AshtangaYoga.

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4/4/13 3:49 PM

INTERNATIONAL INFOPAGE FOR ASHTANGA YOGA

FUNDAMENTAL-POSITIONS BASIC SEQUENCE

Info about sequence | Asana overview | Vinyasa overview

Padangushthasana

Viny!sa 1

breath IN (EX) (IN)

D"#$i n!s!gre bhr"madhye

explanation of movement feet shoulder/hip width apart, hands on waist, bending forward, first three fingers wrap aroung big toes, looking forward and up, opening the chest and sternum, lengthening the spine

EX 5BR

n!s!gre n!s!gre bhr"madhye

bending at ellbows, neck is long, head to knees, Padangushthasana (!"#"$%&'"(), P!d!ngu#$h!sana) extennd the arms, lift the head, lengthen the spine hold

IN EX

IN

n!s!gre

hands to the waist, lift up with a straight back

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Six standing poses become fundamental positions for Ashtanga Yoga - AshtangaYoga.info

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EX

n!s!gre

big toes touch, Samasthitih ((*+,-./0, Samasthiti%)

Pada Hastasana

Viny!sa 1

breath IN (EX) (IN)

D"#$i n!s!gre bhr"madhye

explanation of movement feet shoulder/hip width apart, hands to waist bending forward, hands underneath the feet , lift head and gaze up, extend the back/spine

EX 5BR

n!s!gre n!s!gre bhr"madhye

bending at ellbows, neck long, head to knees Pada Hastasana (!"#1,/"(), P!da-Hast!sana) extend arms, lift head, extend back/spine hold

IN EX

IN EX

n!s!gre n!s!gre

hands to waist, stand up big toes touch Samasthitih ((*+,-./0, Samasthiti%)

Utthita Trikonasana

Viny!sa 1

breath IN

D"#$i hast!gre

explanation of movement stepping right foot back, right foot 90 degree angle (toes point straight/forward), left foot turns slightly in, extend arms out grab right big toe (thumb from outside, indexand middle-finger from inside) drishti towards raised hand Utthita Trikonasana (2+3-/ .4567"(), Utthita Triko&!sana) (right side) drishti down

EX IN 5BR EX

p!dayoragre hast!gre hast!gre p!dayoragre

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Six standing poses become fundamental positions for Ashtanga Yoga - AshtangaYoga.info

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3 4

IN EX IN 5BR EX

hast!gre p!dayoragre hast!gre hast!gre p!dayoragre n!s!gre n!s!gre

square up, turn, extend arms to side grab left big toe, (thumb from outside, indexand middle-finger from inside) drishti towards raised hand Utthita Trikonasana (2+3-/ .4567"(), Utthita Triko&!sana) (left side) drishti down square off to side, turn stepping to front of the mat Samasthitih ((*+,-./0, Samasthiti%)

5 -

IN EX

Parivritta Trikonasana

Viny!sa 1 2

breath IN EX IN 5BR EX

D"#$i hast!gre p!dayoragre hast!gre hast!gre p!dayoragre hast!gre p!dayoragre hast!gre hast!gre p!dayoragre n!s!gre n!s!gre

explanation of movement stepping back with right foot, extend arms to side place left hand on outside edge of right foot drishti towards raised hand Parivritta Trikonasana (!.89:; .4567"(), Pariv'tta Triko&!sana) (right side) drishti down square up, turn, extend arms to side place right hand on outside edge of left foot drishti towards raised hand Parivritta Trikonasana (!.89:; .4567"(), Pariv'tta Triko&!sana) (left side) drishti down square off to side, turn stepping to front of the mat, Samasthitih ((*+,-./0, Samasthiti%)

3 4

IN EX IN 5BR EX

5 -

IN EX

Utthita Parshvakonasana
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Six standing poses become fundamental positions for Ashtanga Yoga - AshtangaYoga.info

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Viny!sa 1 2

breath IN EX IN 5BR EX

D"#$i hast!gre p!dayoragre hast!gre hast!gre p!dayoragre hast!gre p!dayoragre hast!gre hast!gre p!dayoragre n!s!gre n!s!gre

explanation of movement stepping back with right foot, bending into right knee place right hand on outer edge of right foot drishti towards raised hand Utthita Parshvakonasana (2+3-/ !<=567"(), Utthita Par(vako&!sana) (right side) drishti down square up, turn, bending into left knee place left hand on outer edge of left foot drishti towards raised hand Utthita Parshvakonasana (2+3-/ !<=567"(), Utthita Par(vako&!sana) (left side) drishti down square off to side, turn stepping to front of mat, Samasthitih ((*+,-./0, Samasthiti%)

3 4

IN EX IN 5BR EX

5 -

IN EX

Parivritta Parshvakonasana

Viny!sa 1

breath IN

D"#$i hast!gre

explanation of movement stepping back with right foot, bending into right knee place right hand on right knee, hook left shoulder outside right knee, place left hand on outer edge of right foot extend right arm, drishti towards raised hand Parivritta Parshvakonasana (!.89:;

EX IN

p!dayoragre hast!gre

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Six standing poses become fundamental positions for Ashtanga Yoga - AshtangaYoga.info

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5BR EX 3 4 IN EX IN 5BR EX 5 IN EX

hast!gre p!dayoragre hast!gre p!dayoragre hast!gre hast!gre p!dayoragre n!s!gre n!s!gre

!<=567"(), Pariv'tta Par(vako&!sana) (right side) right hand on right knee, drishti down square up, turn, bend left knee left hand on left knee, hook right shoulder outside left knee, place right hand to outer edge of left foot extend left arm, drishti towards raised hand Parivritta Parshvakonasana (!.89:; !<=567"(), Pariv'tta Par(vako&!sana) (left side) left hand on left knee, drishti down square off to side, turn step to front of mat, Samasthitih ((*+,-./0, Samasthiti%)

Prasarita Padottanasana A

Viny!sa 1

breath IN

D"#$i n!s!gre bhr"madhye

explanation of movement step right foot back, feet parallel doubleshoulder-width apart hands to waist hands to floor lift head, extend spine crown of the head reaches to the floor Prasarita Padottanasana A (>(".8/ !"#6;")"(), Pras!rita P!dott!n!sana) lift head, extend spine hold

EX IN

bhr"madhye bhr"madhye n!s!gre n!s!gre bhr"madhye

EX 5BR

IN EX

5 -

IN EX

n!s!gre n!s!gre

hands to waist, lift up with straight spine step to front of the mat, big toes touch Samasthitih ((*+,-./0, Samasthiti%)

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Prasarita Padottanasana B

Viny!sa 1

breath IN

D"#$i n!s!gre n!s!gre

explanation of movement step right foot back extend arms out hands to waist lift head, extend spine crown of head reaches to floor Prasarita Padottanasana B (>(".8/ !"#6;")"(), Pras!rita P!dott!n!sana) lift up, spine extends pause

EX IN

bhr"madhye bhr"madhye n!s!gre n!s!gre bhr"madhye

EX 5BR

IN EX

5 -

IN EX

n!s!gre n!s!gre

extend arms wide Samasthitih ((*+,-./0, Samasthiti%)

Prasarita Padottanasana C

Viny!sa 1

breath IN

D"#$i n!s!gre n!s!gre

explanation of movement step right foot back arms wide intelace fingers behind back open chest, lift sternum, extend spine, lift hands slightly up crown of the head reaches to floor, let hands fall over head Prasarita Padottanasana C (>(".8/ !"#6;")"(), Pras!rita P!dott!n!sana) lift up, extend spine
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EX IN

bhr"madhye bhr"madhye n!s!gre n!s!gre bhr"madhye

EX 5BR

IN

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Six standing poses become fundamental positions for Ashtanga Yoga - AshtangaYoga.info

4/4/13 3:49 PM

EX 5 IN EX n!s!gre n!s!gre

pause, hands stay behind back extend arms wide Samasthitih ((*+,-./0, Samasthiti%)

Prasarita Padottanasana D

Viny!sa 1

breath IN

D"#$i n!s!gre n!s!gre

explanation of movement step right foot back hands to waist first three fingers wrap around big toes lift head, extend spine crown of the head reachers to floor, bend at ellbows Prasarita Padottanasana D (>(".8/ !"#6;")"(), Pras!rita P!dott!n!sana) lift head, straighten spine hold

EX IN

bhr"madhye bhr"madhye n!s!gre n!s!gre bhr"madhye

EX 5BR

IN EX

5 -

IN EX

n!s!gre n!s!gre

hands to waist, lift up with straight spine Samasthitih ((*+,-./0, Samasthiti%)

Parshvottanasana

Viny!sa 1 2

breath IN EX 5BR

D"#$i bhr"madhye n!s!gre n!s!gre

explanation of movement stepping right foot back, hands into prayer behind the back bending over right leg, chin to shin Parshvottanasana (!"<?;)"(), P!r(vottan!sana) (right side)

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3 4

IN EX 5BR

bhr"madhye n!s!gre n!s!gre bhr"madhye n!s!gre

stand up with straight back, turning to other side bending over left leg Parshvottanasana (!"<?;)"(), P!r(vottan!sana) (left side) stand up with straight back stepping feet together at front of the mat, big toes touch Samasthitih ((*+,-./0, Samasthiti%)

5 -

IN EX

legend for the Viny!sa table: The grey part of the table is performed in A#$!)ga-Yoga practice. Yellow marked is the position depicted on the photo. Viny!sa:1 = ekam; 2 = dve; 3 = tr*&i; 4 = catv!ri; 5 = paca; 6 = #a$; 7 = sapta; 8 = a#$au; 9 = nava; 10 = da(a; 11 = ek!da(a; 12 = dv!da(a; 13 = trayoda(a; 14 = caturda(a; 15 = pacada(a; 16 = #o+a(a; 17 = saptada(a; 18 = a#$ada(a; 19 = ekonavim(ati%; 20 = vim(ati%; 21 = ek!vim(ati%; 22 = dv!vim(ati%; 23 = trayovim(ati%; 24 = caturvim(ati%; 25 = pacavim(ati%; 26 = #o+avim(ati%; 27 = saptavim(ati%; 28 = a#$ovim(ati% breath: IN = Inhalation; EX = exhalation; 5BR = five breaths D"#$i: n!s!gre = to the nose; agu#$hamadhye = to the middle of the thumb; bhr"madhye = in the middle of the eye brows; n!bicakre = to the navel; "rdhvad'#$i = upwards; hast!gre = to the tip of the hand; p!dayoragre = to the tip of the foot; p!r(vad'#$i = sidewards

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