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Ashtanga Vinyasa

The document provides information about the Ashtanga Vinyasa yoga system including: 1. It traces the lineage of the system from Vamana to T. Krishnamacharya to K. Pattabhi Jois who was the teacher of the system. 2. It describes the key components of Ashtanga practice including vinyasas, ujjayi breathing, bandhas, and dristis. 3. It summarizes the eight limbs of yoga according to Patanjali with a focus on how they are developed through Ashtanga practice.

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ASHTANGA VINYASA SYSTEM Vamana( Yoga Kounta) Ramamohan – Direct teacher to T. Krishnamacharya – Direct teacher to K. Pattabhi Jois – our teacher
ASHTANGA MANTRA Ashtanga Intro Class Mantra This mantra is always chanted at the beginning of the practice. OM Vande gurunam caranaravinde sandarsita swatma suhkava bodhe nih sreyase jangalikayamane samsara halahala mohasantyai. abahu purusakaram sankhacakrasi dharinam sahasra sirasam svetam pranamami patanjalim. OM OM I bow to the lotus feet of the Gurus The awakening happiness of one’s own Self revealed, Beyond better, acting like a Jungle physician, Pacifying delusion, the poison of Samsara. Taking the form of a man to the shoulders, holding a conch, a discus, and a sword, One thousands white heads to Patanjali, I salute. OM Mangala Mantra This mantra is chanted at the end of the practice. OM Svastiprajabhyah paripalayantam Nyayena margena mahim mahisah Gobrahmanebhyah shubamastu nityam Lokasamasta sukhinobhavantu OM May all be well with mankind. May leaders of the earth protect in every way by keeping to the right path. May there be goodness for those who know the earth to be sacred. May all the words be happy.
“Partial yoga methods out of line with their internal purpose can build up the ‘six enemies’ (desire, anger, greed, illusion, infatuation, and envy) around the heart”. Pattabhi Jois aka Guruji Yoga Sutra Ashtanga Vinyasa
PANTANJALI’ S 8 LIMB PATH Yamas - moral codes Niyamas - self purification & study Asana - posture Pranayama- breath control Pratyahara - sense control Dharana - concentration Dhyana- meditation Samadhi - contemplation, self-realization, bliss
Yam means to restrain 5 moral codes- Ahimsa- non violence Satya- truthfulness Asteya - non- stealing Bramacharya - preserving vital fluids Aparigraha - non – possessiveness In the practice of AV, students learn that they must first be able to observe all the moral codes in their relationship with themselves in order to relate in the same fashion to the outside world.
Ahimsa – non-violent actions in practice Satya- truthfulness & acceptance in where you are in practice Asteya – not to cheat, steal or be jealous or envious of others. Asana is non – competitive. We look to each other for inspiration, not judgment of negative comparison. Bramacharya – engage in sexual passion at appropriate times. Do not squander sexual fluids as it drains the bodies energy and weakens the body. Aparigraha- NON- Possessiveness. Do not push to hard because you desire to be better than you are. Sometimes less is more.
Ni – down/into Yama- to restrain 5 codes - Shaucha , Santosha, Tapas, Swadhaya, Ishwarapranidhana, all refer to self- cleansing and are dealt with together. Contentment and purification of the body – both internally and externally. Spiritualpurification–Vedic mantrasandsurrenderofthe self togod. * If we do not practice the Yama and Niyama it is only exercise. We are not harvesting the fruits from the tree of Yoga - Guruji
Aas – sit , to be asana – seat AV- is in 3 groups Primary series/ Yoga Chikitsa – aligns and purifies the body. Intermediate series/ Nadi Shodhana – purifies the nervous system Advanced A,B,C & D/ Sthira Bhaga – integrates strength with grace of movement. • Asanas are carefully organized to access every muscle, stretch and tone, as well as nerves, organs, glands and energy channels. It is though Tristana (the union of vinyasa), bandhas (the locks/seals that protect the body), and dristis (looking points) that practitioners journey inside, working deeply on the inner body, opening & clearing nadis, the energy channels of the subtle body, allowing themselves to access and harness the internal lifeforce known as Prana. • By this practice we can open the body and take sit in Padmasana for the 4th Asana and s7th limb Dhyana. This take us to a higher state of mind than possible through non- yogic exercise.
Prana – breath/energy/strength/lifeforce Ayama – length/restrain/expansion/stretch Pranayama was developed as a way to control the mind. Through AV students begin to understand the dynamics of breath. Equalizing the inhale to exhales and how to synchronize movement to breath, rather than breath to movement. This focus will lead to Pranayama, Pratyahara and Dharana. Students must attain advanced level of asana practice before they can learn to art and science of Pranayama. - Guruji
Prati – against/ back Haara – take hold When the mind wanders we come back to the rhythm of the breath. This calms and controls the mind and when this is fully harnessed you will have control of the senses. You do not hold on to but allow to pass.
To hold or maintain The mind is undisturbed by stray sounds, thoughts, and sensations. When this is achieved the mind reaches single focus, concentrating purely on inhalation and exhalation and the dristi.
To meditate or contemplate Combination of pratyahara & dharana When this is achieved in AV each posture is gracefully strung on a garland of asanas, becoming in effect, a moving meditation.
Sama- the same ahhi –the highest To reach this is a culmination of all the eight limbs. It is the goal, the fruit of the tree. You have reach the highest and can see all.
KEYS COMPONENTS OF AV Vinyasa - breath/ movement synchronicity. In AV it is also the number if vinyasa in and out of postures. Ujjayi – free breathing to warm the air, listen and gauge the intake/out come and increase pranic flow to entire system. Bandha- to unlock the latent energy and then to move and direct to the 72,000 nadis. Dristi- Each asana has a gazing point to look inward. Tristana – the true essence of Vinyasa
TRISTANA The true essence of vinyasa. The union of breath/movement, bandhas and dristi. This union unleashes the energies of the 5 elements. Earth - mula bandha producing foundation, stability and strength. Water- fluidity of vinyasa producing sweat. Air - ujjayi breathing & bandhas for lightness. Fire - the purifying digestive fire of agni. Ether - the subtle, all prevading prana.
ADJUSTING & ASSISTING TIPS 1. Types and styles of assist and adjusting 2. Ask precise questions 3. The best ass/ad is verbal cue and demo 4. Be grounded before A & A 5. Breath w/ student when ass/ad 6. Adjust most misaligned first 7. Apply correct pressure in correct direction 8. Don’t over adjust 9. Do both sides 10. Intention – light or deep assist 11. Level of student 12. Conscious of speaking levels 13. Soft cues 14. Move into and out of space slowly 15. Clean hands/ towel 16. No poking 17. Give props if needed
 Pada (पाद, Pāda) = leg, foot Padangushtha (पादान्गुष्ठ, Pādānguṣṭha) = big toe Asana (आसन, Āsana) = pose, posture, seat Padangushthasana (पादन्गुष्ठासन, Pādanguṣṭhāsana) = hold-the-big-toe-posture  IN nāsāgre- feet shoulder/hip width apart, hands on waist,  (EX) bhrūmadhye- bending forward, first three fingers wrap around big toes,  (IN) looking forward and up, opening the chest and sternum, lengthening the spine  EX nāsāgre- bending at elbows, neck is long, head to knees,  5BR nāsāgre- Padangushthasana (पादान्गुष्ठासन, Pādānguṣṭhāsana)  IN bhrūmadhye- extend the arms, lift the head, lengthen the spine  EX hold-  IN nāsāgre- hands to the waist, lift up with a straight back  EX nāsāgre- big toes touch,  Samasthitih (समस्थित िः, Samasthitiḥ) 6 fundamental postures that begins purification, makes body flexible and introduces 3 locks/bandhas. This pose and pada hastha begins purification process. Reduce fat from waist and abs Prevents stomach aliments Relieves constipation Cleanse rectum and anus Live and spleen toned and urethra cleaned A red face suggests blood is pooling in neck constriction, draw shoulders by bending elbows to the side. BOOK- ACTIVE BALANCE PG 39 & HAMS ANN QUADS PG 40
 Pada (पाद, Pāda) = leg, foot Hasta (हथ , Hasta) = hand Asana (आसन, Āsana) = pose, posture, seat Pada Hastasana (पादहथ ासन, Pāda-Hastāsana) = feet-on-hands-posture  IN nāsāgre feet shoulder/hip width apart, hands to waist  EX bhrūmadhye bending forward, hands underneath the feet  IN , lift head and gaze up, extend the back/spine  EX nāsāgre bending at ellbows, neck long, head to knees  5BR nāsāgre Pada Hastasana (पादहथ ासन, Pāda-hastāsana)  IN bhrūmadhye extend arms, lift head, extend back/spine  EX hold-  IN nāsāgre hands to waist, stand up  toes touch Samasthitih (समस्थित िः, Samasthitiḥ)
REDUCE FAT FROM WAIST STRENGTHEN BACK, HIPS AND LEGS REALIGN THE SKELETAL SYSTEM BOOK- THE KNEE JOINT PG 42 & READ GUIDED VINYASA PG 40  Utthita (उस्थि , Utthita) = extended, spread Trikona (त्रिकोण, Trikoṇa) = triangle Asana (आसन, Āsana) = pose, posture, seat Utthita Trikonasana (उस्थि त्रिकोणासन, Utthita-Trikoṇāsana) = triangle pose  IN hastāgre stepping right foot back, right foot 90 degree angle (toes point straight/forward), left foot turns slightly in, extend arms out  EX pādayoragre grab right big toe (thumb from outside, index- and middle-finger from inside)  IN hastāgre drishti towards raised hand  5 BR hastāgre Utthita Trikonasana (उस्थि त्रिकोणासन, Utthita Trikoṇāsana) (right side)  EX pādayoragre drishti down  IN hastāgre square up, turn, extend arms to side  EX pādayoragre grab left big toe, (thumb from outside, index- and middle-finger from inside)  IN hastāgre drishti towards raised hand  5BR hastāgre Utthita Trikonasana (उस्थि त्रिकोणासन, Utthita Trikoṇāsana) (left side)  EX pādayoragre drishti down  IN nāsāgre square off to side, turn-  EX nāsāgre stepping to front of the mat Samasthitih (समस्थित िः, Samasthitiḥ)
IMPROVES DIGESTION / AGNI, REDUCES CONSTIPATION BREATHING PROBLEMS AND RESPIRATORY SYSTEM CORRECTED NERVOUS SYSTEM IS TONED AND SPINAL CORD STRENGTHENED BOOK- SPINAL INSIGHT PG 44  Parivritta (परिवृत्त, Parivṛtta) = revolved Trikona (त्रिकोण, Trikoṇa) = triangle Asana (आसन, Āsana) = pose, posture, seat Parivritta Trikonasana (परिवृत्त त्रिकोणासन, Parivṛtta Trikoṇāsana) = revolved triangle pose  1 IN hastāgre stepping back with right foot, extend arms to side  2 EX pādayoragre place left hand on outside edge of right foot  IN hastāgre drishti towards raised hand  5 BR hastāgre Parivritta Trikonasana (परिवृत्त त्रिकोणासन, Parivṛtta Trikoṇāsana) (right side)  EX pādayoragre drishti down  3 IN hastāgre square up, turn, extend arms to side  4 EX pādayoragre place right hand on outside edge of left foot  IN hastāgre drishti towards raised hand  5 BR hastāgre Parivritta Trikonasana (परिवृत्त त्रिकोणासन, Parivṛtta Trikoṇāsana) (left side)  EX pādayoragre drishti down  5 IN nāsāgre square off to side, turn-  EX nāsāgre stepping to front of the mat, Samasthitih (समस्थित िः, Samasthitiḥ)
REDUCE FAT ON WAIST STRENGTHEN BACK, HIPS AND LEGS POSTURAL ALIGNMENT IS CORRECTED IMPROVES DIGESTION, RELIEVES CONSTIPATION BREATHING PROBLEMS CORRECTED NERVOUS SYSTEM IS STRENGTHENED Vinyāsa breath Dṛṣṭi explanation of movement 1 IN hastāgre stepping back with right foot, bending into right knee 2 EX pādayoragre place right hand on outer edge of right foot IN hastāgre drishti towards raised hand 5BR hastāgre Utthita Parshvakonasana (उस्थि पर्शववकोणासन, Utthita Parśvakoṇāsana) (right side) EX pādayoragre drishti down 3 IN hastāgre square up, turn, bending into left knee 4 EX pādayoragre place left hand on outer edge of left foot IN hastāgre drishti towards raised hand 5BR hastāgre Utthita Parshvakonasana (उस्थि पर्शववकोणासन, Utthita Parśvakoṇāsana) (left side) EX pādayoragre drishti down 5 IN nāsāgre square off to side, turn - EX nāsāgre stepping to front of mat, Samasthitih (समस्थित िः, Samasthitiḥ)
 Parivritta (परिवृत्त, Parivṛtta) = revolved Parshva (पर्शवव, Parśva) = side Kona (कोण, Koṇa) = angle Asana (आसन, Āsana) = pose, posture, seat Parivritta Parshvakonasana (परिवृत्त पर्शववकोणासन, Parivṛtta Parśvakoṇāsana) = revolved side angle pose Vinyāsa breath Dṛṣṭi explanation of movement 1 IN hastāgre stepping back with right foot, bending into right knee 2 EX pādayoragre place right hand on right knee, hook left shoulder outside right knee, place left hand on outer edge of right foot IN hastāgre extend right arm, drishti towards raised hand 5BR hastāgre Parivritta Parshvakonasana (परिवृत्त पर्शववकोणासन, Parivṛtta Parśvakoṇāsana) (right side) EX pādayoragre right hand on right knee, drishti down 3 IN hastāgre square up, turn, bend left knee 4 EX pādayoragre left hand on left knee, hook right shoulder outside left knee, place right hand to outer edge of left foot IN hastāgre extend left arm, drishti towards raised hand 5BR hastāgre Parivritta Parshvakonasana (परिवृत्त पर्शववकोणासन, Parivṛtta Parśvakoṇāsana) (left side) EX pādayoragre left hand on left knee, drishti down 5 IN nāsāgre square off to side, turn - EX nāsāgre step to front of mat, Samasthitih (समस्थित िः, Samasthitiḥ)
THE NEXT 4 IN THIS GROUP REDUCES ACCUMULATION OF FAT ON WAIST STRENGTHENS LEGS AND BACK ORGANS FROM NAVEL DOWN ARE CLEANSED Vinyāsa breath Dṛṣṭi explanation of movement 1 IN nāsāgre step right foot back, feet parallel double-shoulder-width apart bhrūmadhye hands to waist 2 EX bhrūmadhye hands to floor IN bhrūmadhye lift head, extend spine 3 EX nāsāgre crown of the head reaches to the floor 5BR nāsāgre Prasarita Padottanasana A (प्रसारि पादोत्तानासन, Prasārita Pādottānāsana) 4 IN bhrūmadhye lift head, extend spine EX hold 5 IN nāsāgre hands to waist, lift up with straight spine - EX nāsāgre step to front of the mat, big toes touch Samasthitih (समस्थित िः, Samasthitiḥ) Prasarita (प्रसारि , Prasārita) = wide stance Pada (पाद, Pāda) = leg, foot ud (उद्, ud) =prefix for verbs or nouns that implies superiority in place, range, power, or intensity Tana ( ान, Tāna) = extended Uttana (उत्तान, Uttāna) = intense stretch, straight, extended Asana (आसन, Āsana) = pose, posture, seat Parasarita Padottanasana A (पिासरि पादोत्तानासन, Parāsarita Pādottānāsana) = wide stance forward bend
INNER FIRE/AGNI EFFECTIVELY CLEANSES THE BOWEL AND RECTUM/ANUS SEXUAL ORGANS ARE CLEANSED BREATHING APPARATUS PURIFIED NERVOUS SYSTEM STIMULATED Vinyāsa breath Dṛṣṭi explanation of movement 1 IN nāsāgre step right foot back nāsāgre extend arms out 2 EX bhrūmadhye hands to waist IN bhrūmadhye lift head, extend spine 3 EX nāsāgre crown of head reaches to floor 5BR nāsāgre Prasarita Padottanasana B (प्रसारि पादोत्तानासन, Prasārita Pādottānāsana) 4 IN bhrūmadhye lift up, spine extends EX pause 5 IN nāsāgre extend arms wide - EX nāsāgre Samasthitih (समस्थित िः, Samasthitiḥ) Prasarita (प्रसारि , Prasārita) = wide stance Pada (पाद, Pāda) = leg, foot ud (उद्, ud) = prefix for verbs or nouns that implies superiority in place, range, power, or intensity Tana ( ान, Tāna) = extended Uttana (उत्तान, Uttāna) = intense stretch, straight, extended Asana (आसन, Āsana) = pose, posture, seat Parasarita Padottanasana B (पिासरि पादोत्तानासन, Parāsarita Pādottānāsana) = wide stance forward bend
Vinyāsa breath Dṛiṣṭi explanation of movement 1 IN nāsāgre step right foot back nāsāgre arms wide 2 EX bhrūmadhye intelace fingers behind back IN bhrūmadhye open chest, lift sternum, extend spine, lift hands slightly up 3 EX nāsāgre crown of the head reaches to floor, let hands fall over head 5BR nāsāgre Prasarita Padottanasana C (प्रसारि पादोत्तानासन, Prasārita Pādottānāsana) 4 IN bhrūmadhye lift up, extend spine EX pause, hands stay behind back 5 IN nāsāgre extend arms wide - EX nāsāgre Samasthitih (समस्थित िः, Samasthitiḥ) Prasarita (प्रसारि , Prasārita) = wide stance Pada (पाद, Pāda) = leg, foot ud (उद्, ud) = prefix for verbs or nouns that implies superiority in place, range, power, or intensity Tana ( ान, Tāna) = extended Uttana (उत्तान, Uttāna) = intense stretch, straight, extended Asana (आसन, Āsana) = pose, posture, seat Parasarita Padottanasana C (पिासरि पादोत्तानासन, Parāsarita Pādottānāsana) = wide stance forward bend
Vinyāsa breath Dṛṣṭi explanation of movement 1 IN nāsāgre step right foot back nāsāgre hands to waist 2 EX bhrūmadhye first three fingers wrap around big toes IN bhrūmadhye lift head, extend spine 3 EX nāsāgre crown of the head reachers to floor, bend at ellbows 5BR nāsāgre Prasarita Padottanasana D (प्रसारि पादोत्तानासन, Prasārita Pādottānāsana) 4 IN bhrūmadhye lift head, straighten spine EX hold 5 IN nāsāgre hands to waist, lift up with straight spine - EX nāsāgre Samasthitih (समस्थित िः, Samasthitiḥ) Prasarita (प्रसारि , Prasārita) = wide stance Pada (पाद, Pāda) = leg, foot ud (उद्, ud) = prefix for verbs or nouns that implies superiority in place, range, power, or intensity Tana ( ान, Tāna) = extended Uttana (उत्तान, Uttāna) = intesne stretch, straight, extended Asana (आसन, Āsana) = pose, posture, seat Parasarita Padottanasana (पिासरि पादोत्तानासन, Parāsarita Pādottānāsana) = wide stance forward bend
REDUCES FAT ON WAIST LENGTHENS AND TONES LEGS CLEARS MUCOUS BLOCKING THE RESPIRATION TRACT THESE PAST 6 ASANAS ARE FUNDAMENTAL TO THE FLEXIBILITY & TONES OF THE BODY AND TO CLEANSING THE ORGANS OF DIGESTION Vinyāsa breath Dṛṣṭi explanation of movement 1 IN bhrūmadhye stepping right foot back, hands into prayer behind the back 2 EX nāsāgre bending over right leg, chin to shin 5BR nāsāgre Parshvottanasana (पार्शवोत्तनासन, Pārśvottanāsana) (right side) 3 IN bhrūmadhye stand up with straight back, turning to other side 4 EX nāsāgre bending over left leg 5BR nāsāgre Parshvottanasana (पार्शवोत्तनासन, Pārśvottanāsana) (left side) 5 IN bhrūmadhye stand up with straight back - EX nāsāgre stepping feet together at front of the mat, big toes touch Samasthitih (समस्थित िः, Samasthitiḥ) Parshva (पार्शवव, Pārśva) = side Ud (उद्, Ud) =prefix intensive Tana ( ान, Tāna) = extended Uttana (उत्तान, Uttāna) = intense stretch Asana (आसन, Āsana) = pose, posture, seat Parshvottanasana (पार्शवोत्तानासन, Pārśvottānāsana) = Intense-side-stretch
STRENGTHENS MUSCLES IN LEGS AND TONES AND PURIFIES THE KIDNEYS CONSTIPATION D INCREASES FLEXIBILITY IT IS RELIEVED AND THE HIP JOINTS ARE MADE FLEXIBLE *THIS ASANA STIMULATES THE 3 KNOTS(GRANTHIS TRAYA) LOCATED AT THE BASE OF SUSUMNA NADI INSIDE THE TINY BONES OF THE COCCYX. BOOK- STRENGTHEN THE FEET PG 53 & OUTER STRUCTER /INNER FREEDOM PG 54 Vinyāsa breath Dṛṣṭi explanation of movement 1 IN nāsāgre lift right leg, take big toe 2 EX bend forward, chin to shinbone 5BR pādayoragre Utthita Hasta Padangushthasana (उस्थि हथ पादान्गुष्ठासन, Utthita Hasta Pādānguṣṭhāsana) (right side) 3 IN nāsāgre lift head 4 EX leg to the right, look over left shoulder 5BR pārśvadṛṣṭi Utthita Parshvasahita (उस्थि पार्शववसहह , 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 (उस्थि हथ 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 (उस्थि हथ पादान्गुष्ठासन, Utthita Hasta Pādānguṣṭhāsana) (left side) 10 IN nāsāgre lift head 11 EX leg to the left 5BR pārśvadṛṣṭi Utthita Parshvasahita (उस्थि पार्शववसहह , 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 (उस्थि हथ पादान्गुष्ठासन, Utthita Hasta Pādānguṣṭhāsana) (left side) - EX nāsāgre Samasthitih (समस्थित िः, Samasthitiḥ)
FOCUS IS CLEANSING THE LIVER AND SPLEEN HEAL INTO NAVEL HELPS TO CLEANSE AND TONE THE DIGESTIVE ORGANS BY STIMULATING ANGI* WATCH KNEES, CORRECT PLACEMENT. BOOK- LENGTH THE QUAD PG 57 & OPEN THE HIP PG 58 Vinyāsa breath Dṛṣṭi 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 (अर्व बद्र् 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 (अर्व बद्र् 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 (समस्थ त िः, Samastitiḥ) ardha (अर्व, ardha) = half baddha (बद्र्, baddha) = bound padma (पद्म, padma) = Lotus ud (उद्, ud) =Prefix for Verbs or Nouns which indicates superiority in Location, Rank, Power, Intensity. Tana ( ान, Tāna) = stretched Uttana (उत्तान, Uttāna) = intense stretch, straight, stretched asana (आसन, āsana) = Posture Ardha Baddha Padmottanasana (अर्व बद्र् पद्मोत्तानासन, Ardha Baddha Padmottānāsana) = half-bound-Lotus-intense-stretch
REDUCE FAT ON WAIST STRENGTHEN MUSCLES IN LEGS AND BACK GOOD FOR ALL BACK PAINS INCLUDING DISC PROBLEMS HELPFUL FOR HERNIAS AND REALIGNING THE SPINE *THE LONGER WE HOLD THE MORE OF THE HEALING BENEFITS WE RECEIVE..UP TO 25 BREATHS Vinyāsa breath Dṛṣṭi 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, Adho Mukha Śvānāsana) 7 IN jump forward, bend knees, place feet on the ground, arms go sideward up 5BR añguṣṭhamadhye Utkatasana (उथकटासन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 10 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 11 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ) Utkata (उथकट, Utkaṭa) = wild, frightening, above the usual, intense, FIERCE, gigantic, furious, heavy asana (आसन, āsana) = Posture Utkatasana (उथकटासन, Utkaṭāsana) = wild-or-heavy-Posture
HELPS TO ALLEVIATE PAIN ASSOCIATED WITH RHEUMATIC CONDITIONS MUSCLES IN NECK ARE STRENGTHENED Vinyāsa breath Dṛṣṭi 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (वीिभद्रासन, Vīrabhadrāsana) (right side) 8 EX turn to the back 5BR añguṣṭhamadhye Virabhadrasana A (वीिभद्रासन, Vīrabhadrāsana) (left side) 9 IN lower arms forward, parallel to the ground, pull right hand straight to body, then stretch right arm 5BR Virabhadrasana B (वीिभद्रासन, Vīrabhadrāsana) (left side) 10 EX hastāgre turn forward 5BR hastāgre Virabhadrasana B (वीिभद्रासन, Vīrabhadrāsana) (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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 13 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 14 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ) Virabhadra (वीिभद्र, Vīrabhadra) = the Warrior / Hero Virabhadra from the Mahabharata (महाभाि , Mahābhārata). He was fighting for the Pandava (पाण्डव, Pāṇḍava) Asana (आसन, Āsana) = Posture Virabhadrasana (वीिभद्रासन, Vīrabhadrāsana) = Hero Posture
THIS IS A STARTING POINT FOR SEATED..LIKE SAMASTAHITI *IN THIS SECTION WE REFERENCE “VINAYASA’ AS COLLECTION OF MOVEMENTS BETWEEN POSTURES YOU WILL HEAR VINYASA UP..VINYASA DOWN..HALF VINYASA AND ALSO CHATVARI 1 IN añguṣṭha 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (पस्र्शचमोत्तानासन, Paścimottānāsana) 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 13 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 14 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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) Danda (दन्द, Danda) = stick Asana (आसन, Āsana) = Posture Dandasana (दण्डासन, Daṇḍāsana) = Stick-Posture
IT IS VITAL TO CONTROL MULA AND UDDI BANDHA WHEN PRACTICING THIS ASANA IN EXTREME FORWARD BENDING THE AIR ENTERS THE LUNGS W/ SOME DEGREE OF FORCE WHEN THE 2 HOLES(1 AT ANUS AND OTHER AT URINARY TRACT EXIT) ARE HELD CLOSED, AS WITH MULABANDHA THE AIR IS ABLE TO STIMULATE THE SUSUMNA NADI. BOOK- PSOAS PG 66 & FOOT POSITION IN FORWARD BEND PG 68 Paschima (पस्र्शचम, Paścima) = Back, West, Back of Body ud (उद्, ud) = Prefix for Verbs or Nouns which indicates superiority in Location, Rank, Power, Intensity. Tana ( ान, Tāna) = stretched Uttana (उत्तान, Uttāna) = intense stretch, straight, straightened asana (आसन, āsana) = Posture Paschimottanasana (पस्र्शचमोत्तानासन, Paścimottānāsana) = Intense-Stretch-of-Back-of-Body Vinyāsa breath Dṛṣṭi 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (पस्र्शचमोत्तानासन, Paścimottānāsana) 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 13 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 14 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, Adho Mukha Śvānāsana) 15 IN bhrūmadhye jump feet between hands, straighten the spine half way up, lift your head, Vinyāsa breath Dṛṣṭi 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (पस्र्शचमोत्तानासन, Paścimottānāsana) 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 13 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 14 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, Adho Mukha Śvānāsana) 15 IN bhrūmadhye jump feet between hands, straighten the spine half way up, lift your head,
THE INHALATION (PRANA VAYU) AND EXHALATION (APANA VAYA) INCREASE THE ABDOMINAL FIRE ( AGNI), HELPING TO PURIFY THE INNER ORGANS Vinyā sa breath Dṛṣṭi 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (पस्र्शचमोत्तानासन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 13 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 14 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ) Paschima (पस्र्शचम, Paścima) = Back, West, Back of Body ud (उद्, ud) = Prefix for Verbs or Nouns which indicates superiority in Location, Rank, Power, Intensity. Tana ( ान, Tāna) = stretched Uttana (उत्तान, Uttāna) = intense stretch, straight, straightened asana (आसन, āsana) = Posture Paschimottanasana (पस्र्शचमोत्तानासन, Paścimottānāsana) = Intense-Stretch-of-Back-of-Body
THE LIVER, SPLEEN, LUNGS AND KIDNEYS ALL PLAY AN IMPORTANT PART OF PURIFYING THE BLOOD, WHICH IS VITAL TO GOOD HEALTH. A FRESH SUPPLY OF BLOOD TO THE ABDOMINAL AREA, WHERE DISEASE BEGINS, KEEPS THE ORGANS CLEAN, HEALTHY AND STRONG. Vinyāsa breath Dṛṣṭi 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 C (पस्र्शचमोत्तानासन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 13 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 14 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
ALSO ACTS BENEFICIALLY ON THE VAGUS NERVE (CRANIAL NERVE), IT STRENGTHENS AND PURIFIES THE WHOLE BODY, INCLUDING THE HEART AND MAKES THE BODY FIRM WITHOUT EXCESS FAT. Vinyā sa breath Dṛṣṭi 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (पस्र्शचमोत्तानासन, Paścimottānāsana) 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 13 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 14 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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
Purva (पूवव, Pūrva) = east, front of body ud (उद्, ud) =Prefix for Verbs or Nouns which indicates superiority in Location, Rank, Power, Intensity. Tana ( ान, Tāna) = stretched Uttana (उत्तान, Uttāna) = intense stretch, straight, straightened asana (आसन, āsana) = Posture Purvottanasana (पूवोत्तानासन, Pūrvottānāsana) = Intense-Stretch-of-front-of-body THIS POSE IS COMPLEMENTARY TO PASHIMATTANASANA. IT IS IMPERATIVE THAT FOLLOWING THE PRACTICE OF EXTREME FORWARD BENDS A COUNTERPOSE OF BACKBENDING IS PREFORMED. THE COUNTER PREVENTS THE ONSET OF IMBALANCE AND DISEASE. THIS ASANA BENEFITS THE NERVOUS SYSTEM. IT STIMULATES THE SUSUMNA NADI AND ALSO BENEFITS THE HEART AND LUNGS. 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (पूवोत्तानासन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 12 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 13 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
Ardha (अर्व, Ardha) = halb Baddha (बद्र्, Baddha) = gebunden Padma (पद्म, Padma) = Lotus Paschima (पस्र्शचम, Paścima) = Back, West, Back of Body ud (उद्, ud) =Prefix for Verbs or Nouns which indicates superiority in Location, Rank, Power, Intensity. tana ( ान, tāna) = stretched uttana (उत्तान, uttāna) = intense stretch, straight, straightened asana (आसन, āsana) = Posture Ardha Baddha Padma Paschimottanasana (अर्व बद्र् पद्म पस्र्शचमोत्तानासन, Ardha Baddha Padma Paścimottānāsana) = Half-bound-Lotus-with-intense-stretch-of-back-of-body POWERFUL AFFECT OF THE LIVER AND SPLEEN, BOTH ORGANS PLAY A PART IN THE DIGESTIVE PROCESSES OF THE BODY. THE LIVER CONTROLS THE DIGESTIVE PROCESSES OF THE BODY. THE LIVER CONTROLS THE DIGESTION OF FATS AND CONTRIBUTES TO CONTROL OF METABOLISM, WHILE THE SPLEEN PRODUCES THE WHITE CORPUCLES NECESSARY FOR RESISTANCE AGAINST DISEASE, & HELPS TO PURIFY THE BLOOD. BOOK- THE PARADOX OF ACTIVE RELEASE PG 73 Vinyāsa breath Dṛṣṭi 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (अर्व बद्र् पद्म पस्र्शचमोत्तानासन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 12 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 13 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (अर्व बद्र् पद्म पस्र्शचमोत्तानासन, Ardha Baddha Padma Paścimottānāsana) (left side) 16 IN bhrūmadhye stretch right arm, lift head, straight back EX contract, hands onto the floor
tiryan (त र्वङ्, tiryaṅ) = horizontal, oblique mukha (मुख, mukha) = face tiryam mukha (त र्ंमुख, tiryaṁ-mukha) = pronaunce: Tiryang-Mukha eka (एक, eka) = one pada (पाद, pāda) = leg paschima (पस्र्शचम, paścima) = Back, West, Back of Body ud (उद्, ud) =Prefix for Verbs or Nouns which indicates superiority in Location, Rank, Power, Intensity. tana ( ान, tāna) = stretched uttana (उत्तान, uttāna) = intense stretch, straight, straightened asana (आसन, āsana) = Posture Tiryam Mukha Eka Pada Paschimottanasana (त र्ंमुख एकपाद पस्र्शचमोत्तानासन, Tiryaṁ-Mukha Eka-Pāda Paścimottānāsana) = horizontal face position with intense stretch of back of body RELIEVES SCIATICA Vinyāsa breath Dṛṣṭi 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (त्रिर्वन््मुखएकपाद पस्र्शचमोत्तानासन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
Janu (जानु, Jānu) = knee Shirsha (शीर्व, Śīrṣa) = head Asana (आसन, Āsana) = Posture Janu Shirshasana (जानु शीर्ावसन, Jānu Śīrṣāsana) = head-to-knee-Posture POWERFUL EFFECT ON THE URINARY SYSTEM Vinyāsa breath Dṛṣṭi explanation of movement 1 IN añguṣṭhamadhy e 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 शीर्ावसन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 12 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 13 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 शीर्ावसन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 19 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 20 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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
Janu (जानु, Jānu) = knee Shirsha (शीर्व, Śīrṣa) = head Asana (आसन, Āsana) = Posture Janu Shirshasana (जानु शीर्ावसन, Jānu Śīrṣāsana) = head-to-knee-Posture STIMULATES PANCREAS TO MAKE SUFFICIENT INSULIN REDUCES PROSTATE GLAND 1 IN añguṣṭhamad hye 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 शीर्ावसन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 12 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 13 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 शीर्ावसन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 19 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 20 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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
BENEFICIAL FOR FEMALE REPRODUCTIVE SYSTEM. BE CAREFUL OF ROTATION IN KNEE. Vinyāsa breath Dṛṣṭi explanation of movement 1 IN añguṣṭhamadhy e 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 C (जानु शीर्ावसन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 12 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 13 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 C (जानु शीर्ावसन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 19 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 20 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
ULCERS, DUE TO IRREGULAR EATING AND MENTAL TENSION CAN BE RELIEVED BY THESE ASANAS. STRENGTHENS UTERUS AND REDUCES PAINFUL PERIODS Vinyāsa breath Dṛṣṭi explanation of movement 1 IN añguṣṭhamadhy e 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (मिीच्र्ासन, Marīcyāsana) (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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 12 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 13 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (मिीच्र्ासन, Marīcyāsana) (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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) Marichi (मिीचच, Marīci) = Name of a Sage in Indian Mythology Asana (आसन, Āsana) Marichyasana (मिीच्र्ासन, Marīcyāsana) = Posture of Marichi
BENEFIT KIDNEYS STIMULATES MOVEMENT OF WASTE AND GASES Vinyāsa breath Dṛṣṭi explanation of movement 1 IN añguṣṭhamad hye 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (मिीच्र्ासन, Marīcyāsana) (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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 12 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 13 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (मिीच्र्ासन, Marīcyāsana) (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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 19 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 20 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
LEG AND PELVIS OR FOUNDATION MASSAGE TO LOWER AB ORGANS 1 IN añguṣṭhama dhye 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 pārśvadṛṣṭi Marichyasana C (मिीच्र्ासन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 10 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 11 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 pārśvadṛṣṭi Marichyasana C (मिीच्र्ासन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 15 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 16 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
DO NOT MOVE ON SERIES IF YOU CAN NOT THIS ASANA IT IS IMPORTANT TO OPEN HIPS AND ANKLES FOR FOLLOWING POSATURES 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 pārśvadṛṣṭi Marichyasana D (मिीच्र्ासन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 10 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 11 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 pārśvadṛṣṭi Marichyasana D (मिीच्र्ासन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 15 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 16 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, Adho Mukha Śvānāsana)
STRENGTHENS SPINAL CORD, RECTUM AND ANUS. ABS TONED TO INCREASE DIGESTION BOOK- AB STRENGTH PG 88 & AB INSIGHT PG 89 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 10 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 11 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
CLEANS THE ESOPHAGUS, STRENGTHENS WRISTS AND ARMS FOR BALANCE AND LIGHTNESS 1ST POSE THE WHOLE BODY IS SUPPORTED BY ARMS. BHUJA (भुज, BHUJA) = ARM PIDA (पपद, PIDA) = PRESSURE ASANA (आसन, ĀSANA) = POSTURE BHUJA PIDASANA (भुजपीडासन, BHUJA-PĪḌĀSANA) = ARM-PRESSURE-POSTURE 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (त पत्तभासन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 12 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 13 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
THE NEXT 2 STIMULATE THE KANDHA/SOURCE FROM WHICH THE NADIS ORIGINATE (4 INCH BELOW NAVEL ABOVE THE PERNIAL FLOOR . EXPANDS THE CHEST, INCREASING CAPACITY OF LUNGS AND AMOUNT OXYGENATED BLOOD TO HEART. VITAL FOR SECOND SERIES KURMA (कू मव, KŪRMA) = TURTLE ASANA (आसन, ĀSANA) = POSTURE KURMASANA (कू मावसन, KŪRMĀSANA) = TURTLE-POSTURE 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (त पत्तभासन, Tittibhāsana) EX bhrūmadhye lower down, arms to the side, lift heels from ground 5BR bhrūmadhye Kurmasana (कू मावसन, Kūrmāsana) EX prop up hands under the knees 8 (IN) lift, stretch legs, Tittibhasana (त पत्तभासन, Tittibhāsana) (EX) left foot behind head, Eka Pada Shirshasana (एकपाद शीर्ावसन, Eka-Pāda Śīrṣāsana) (IN) nāsāgre lift (EX) right foot behind head, Dvi Pada Shirshasana (द्पवपाद शीर्ावसन, Dvi-Pāda Śīrṣāsana) (IN) nāsāgre lift 9 EX roll forward, lower down 5BR bhrūmadhye Supta Kurmasana (सुप् कू मावसन, Supta Kūrmāsana) EX put up hands under knees, lift, Dvi Pada Shirshasana (द्पवपाद शीर्ावसन, Dvi-Pāda Śīrṣāsana) 10 IN nāsāgre stretch legs, Tittibhasana (त पत्तभासन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 13 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 14 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
THE HIPS ARE OPEN FROM THE PREVIOUS WORK LEGS BEHIND HEAD STRENGTHENS SPINE BREATHING IS CORRECTED AND RESPIRATORY SYSTEM IS STRENGTHENED KIDNEYS CLEANSED EXCESS FAT REDUCED AND CONTROL GAINED OVER WHOLE BODY BOOK- IMPORTANCE OF FOOT BEHIND HEAD PG 92 Supta (सुप् , Supta) = sleeping, lying Kurma (कू मव, Kūrma) = Turtle Asana (आसन, Āsana) = Posture Supta Kurmasana (सुप् कू मावसन, Supta-Kūrmāsana) = Sleeping-Turtle-Posture 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (त पत्तभासन, Tittibhāsana) EX bhrūmadhye lower down, arms to the side, lift heels from ground 5BR bhrūmadhye Kurmasana (कू मावसन, Kūrmāsana) EX prop up hands under the knees 8 (IN) lift, stretch legs, Tittibhasana (त पत्तभासन, Tittibhāsana) (EX) left foot behind head, Eka Pada Shirshasana (एकपाद शीर्ावसन, Eka-Pāda Śīrṣāsana) (IN) nāsāgre lift (EX) right foot behind head, Dvi Pada Shirshasana (द्पवपाद शीर्ावसन, Dvi-Pāda Śīrṣāsana) (IN) nāsāgre lift 9 EX roll forward, lower down 5BR bhrūmadhye Supta Kurmasana (सुप् कू मावसन, Supta Kūrmāsana) EX put up hands under knees, lift, Dvi Pada Shirshasana (द्पवपाद शीर्ावसन, Dvi-Pāda Śīrṣāsana) 10 IN nāsāgre stretch legs, Tittibhasana (त पत्तभासन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 13 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 14 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, Adho Mukha Śvānāsana)
STRENGTHENS THE UTERUS AND RECTUM CLEANS AND TONES THE SPLEEN AND LIVER THE ROCKING 9 TIMES SIGNIFIES THE BABY IN WOMB, IT MASSAGES SPINE, AND DEVELOPS BODY CONTROL. Garbha (गभव, Garbha) = Womb Pinda (पपन्ड, Pinḍa) = Embryo Asana (आसन, Āsana) = Posture Garbha Pindasana (गभव पपण्डासन, Garbha Piṇḍāsana) = Embryo-in-Womb-Posture 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (गभव पपण्डासन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 12 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 13 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
RELEASE MULHA AND UDDHI BANDHA WHEN DOING THIS POSE AND PRACTICE NAULI CLOCKWISE AND THEN COUNTER CLOCKWISE WHEN LUNGS ARE EMPTY CURES CONSTIPATION KUKKUTA (कु क्कु ट, KUKKUṬA) = ROOSTER ASANA (आसन, ĀSANA) = POSTURE KUKKUTASANA (कु क्कु टासन, KUKKUṬĀSANA) = ROOSTER-POSTURE 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (कु क्कु टासन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 12 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 13 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
BADDHA (बद्र्, BADDHA) = BOUND KONA (कोण, KOṆA) = ANGLE, SPLIT ASANA (आसन, ĀSANA) = POSTURE BADDHA KONASANA (बद्र् कोणासन, BADDHA KOṆĀSANA) = BOUND-ANGLE-SEAT 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (बद्र् कोणासन, Baddha Koṇāsana) 9 IN nāsāgre sit up again 10 EX round back, forehead to toes 5BR nāsāgre Baddha Konasana B (बद्र् कोणासन, Baddha Koṇāsana) 11 IN sit up again, straight back 5BR nāsāgre Baddha Konasana C (बद्र् 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 14 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 15 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ) Known as the most powerful pose for all stomach problems, gastric problems and rectal problems. Xtremely important to engage mula and uddhi bandha
BENEFICIAL FOR BACK AND SCIATICA BREAKDOWN BODY FAT, MAKING TRUCK FIRM AND KEEPING BODY LIGHT CLEANSE ESOPOGHGAS MULA AND UDDHI BANDHA ARE VERY IMPORTANT *TO BALANCE THE VAYUS IN TORSO BOOK- THE VAYUS PG 103 Upavishtha (उपपवष्ठ, Upaviṣṭha) = seated Kona (कोण, Koṇa) = Split, Angle Asana (आसन, Āsana) = Posture Upavishtha Konasana (उपपवष्ठ कोणासन, Upaviṣṭha Koṇāsana) = Seated-Angle-Posture 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (उपपवष्ठ कोणासन, Upaviṣṭha Koṇāsana) 9 IN lift head, untie hands, arms horizontal (EX) lift straightened legs, grab feet from the outside 5BR ūrdhvadṛṣṭi Upavishtha Konasana B (उपपवष्ठ कोणासन, Upaviṣṭha Koṇāsana) (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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 12 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 13 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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
GOOD FOR BACK SCIATICA SAME AS BEBENFITS UPAVISTHA KONASANA BANDHA ARE CRUCIAL TO PROTECT THE BODY Supta (सुप् , Supta) = lying, sleeping Kona (कोण, Koṇa) = Split, Angle Asana (आसन, Āsana) = Posture Supta Konasana (सुप् कोणासन, Supta Koṇāsana) = Lying-Angle-Posture 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (सुप् कोणासन, Supta Koṇāsana) 9 IN ūrdhvadṛṣṭi 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 13 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 14 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
Supta (सुप् , Supta) = lying, sleeping Padangushthasana (पादान्गुष्ठासन, Pādānguṣṭhāsana) = big toe Asana (आसन, Āsana) = Posture Supta Padangushthasana (सुप् पादान्गुष्ठासन, Supta Pādānguṣṭhāsana) = Lying-Big Toe-Posture 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (सुप् पादान्गुष्ठासन, Supta Pādānguṣṭhāsana) 10 IN pādayoragre head back to floor again 11 EX put right leg down at right side 5BR pārśvadṛṣṭi Supta Parshvasahita (सुप् पार्शववसहह , Supta Pārśvasahita) 12 IN pādayoragre lift right leg, head remains on floor 13 EX pādayoragre chin again to shin in Supta Padangushthasana (सुप् 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 (सुप् पादान्गुष्ठासन, Supta Pādānguṣṭhāsana) 18 IN pādayoragre head back to floor 19 EX put left leg down at left side 5BR pārśvadṛṣṭi Supta Parshvasahita (सुप् पार्शववसहह , Supta Pārśvasahita) 20 IN pādayoragre lift left leg, head remains on floor 21 EX pādayoragre chin again to shin in Supta Padangushthasana (सुप् 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 25 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 26 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 Cleanse rectum, urinary tract, oesophagus, veins and waist is keep free of fat. Strength to whole body. Bandha control important and creating internal foundation & Check alignment of spine 1ST CHAKRASANA HERE
PURIFIING & STRENGTHENING THE WAIST, STOMACH, ANUS, AND GENITALS. INTERNAL ENERGRY HARNESSED STIMULATES THE 3 KNOTS GRANTHIS TRAYA INSIDE THE COCCYX Ubhaya (उभर्, Ubhaya) = both Padangushthasana (पादान्गुष्ठासन, Pādānguṣṭhāsana) = big toe Asana (आसन, Āsana) = Posture Ubhaya Padangushthasana (उभर् पादान्गुष्ठासन, Ubhaya Pādānguṣṭhāsana) = Both-Big Toe-Posture 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 ūrdhvadṛṣṭi Ubhaya Padangushthasana (उभर् 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 12 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 13 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
Urdhva (ऊर्धवव, Ūrdhva) = upward, up, raised Mukha (मुख, Mukha) = face Paschima (पस्र्शचम, Paścima) = back of body, west, back ud (उद्, ud) =Prefix for Verbs or Nouns which indicates superiority in Location, Rank, Power, Intensity. Tana ( ान, Tāna) = stretched Uttana (उत्तान, Uttāna) = intense stretch, straight, straightened Asana (आसन, Āsana) = Posture Urdhva Mukha Paschimottanasana (ऊर्धववमुख पस्र्शचमोत्तानासन, Ūrdhva-Mukha Paścimottānāsana) = Face-upward-stretch-of-back of body 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 ūrdhvadṛṣṭi 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 (ऊर्धववमुख पस्र्शचमोत्तानासन, Ūrdhva-Mukha Paścimottānāsana) 11 IN ūrdhvadṛṣṭi 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 14 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 15 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
LUNGS ARE CLEANSED AND PURIFIED, THE VEINS ALSO. ANUS CONTROL VERY IMPORTANT IN THIS POSE. NECK STRENGTHENED, THROAT OPENED, CHEST IS EXPANDED AND CAPACITY OF LUNGS INCREASES. Setu (से ु, Setu) = bridge Bandha (बन्र्, Bandha) = Band, Energy-Seal/Lock Setu Bandhasana (से ु बन्र्ासन, Setu Bandhāsana) = Bridge-build-Posture 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (से ु बन्र्ासन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 12 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 13 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
EMPHASIS IS STRETCHING AND STRENGTHENING THE QUADS, OPEN GROINS, ABS, CHEST- OPEN FRONT BODY. BOOK- READ VINYASA PG 111 & PROGRESS TO A DEEPER BACK BEND PG 114 Urdhva (ऊर्धवव, Ūrdhva) = directed upward, high, raised Dhanura (र्नुि, Dhanura) = bow Asana (आसन, Āsana) = Posture Urdhva Dhanurasana (ऊर्धवव र्नुिासन, Ūrdhva Dhanurāsana) = Upward-directed-bow-Posture 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (ऊर्धवव र्नुिासन, Ūrdhva Dhanurāsana) down and up, repeat Urdhva Dhanurasana (ऊर्धवव र्नुिासन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 12 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 13 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
Paschima (पस्र्शचम, Paścima) = Back, West, Back of Body ud (उद्, ud) =Prefix for Verbs or Nouns which indicates superiority in Location, Rank, Power, Intensity. Tana ( ान, Tāna) = stretched Uttana (उत्तान, Uttāna) = intense stretch, straight, straightened asana (आसन, āsana) = Posture Paschimottanasana (पस्र्शचमोत्तानासन, Paścimottānāsana) = Intense-stretch-of-back of body 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (पस्र्शचमोत्तानासन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 13 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 14 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
FINISHING SEQUENCE – HIGHEST PURIFICATION AMRITA BINDU (VITAL LIFE FORCE) REMAINS SAFE IN SAHASARA CHAKRA Salamba (सालम्ब, Sālamba) = suppoerted Sarva (सवव, Sarva) = all, every Anga (अङ्ग, Aṅga) = limbs, bodyparts Asana (आसन, Āsana) = pose, posture, seat Salamba Sarvangasana (सालम्ब सवावङ्गासन, Sālamba Sarvāṅgāsana) = supported-all-limbs-pose 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 सवावङ्गासन, Sālamba Sarvāṅgāsana) 10-25 BR Salamba Sarvangasana (सालम्ब सवावङ्गासन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 10 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 11 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
Hala (हल, Hala) = plough Asana (आसन, Āsana) = pose, posture, seat Halasana (हलासन, Halāsana) = plough pose 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, Adho Mukha Śvānāsana) 7 IN nāsāgre jump through (EX) lower onto back slowly 5BR rest for a moment 8 IN lift legs into Salamba Sarvangasana (सालम्ब सवावङ्गासन, Sālamba Sarvāṅgāsana) (EX) nāsāgre lower legs over head till toenails touch the ground 5-10 BR Halasana (हलासन, Halāsana) (IN) lift legs (EX) lower onto back slowly 9 IN nāsāgre roll back, lift up, Chakrasana (चक्रसन, Cakrasana) EX lower down slowly, elbows close to the body, Chaturanga Dandasana(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 10 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 11 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
Urdhva (ऊर्धवव, Ūrdhva) = upward Padma (पद्म, Padma) = lotus flower Asana (आसन, Āsana) = pose, posture, seat Urdhva Padmasana (ऊर्धववपद्मासन, Ūrdhva-Padmāsana) = upward lotu 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 सवावङ्गासन, Sālamba Sarvāṅgāsana) 9 EX nāsāgre fold legs into Padmasana (पद्मासन, Padmāsana) (IN) hands to knees, straighten arms 5-10 BR nāsāgre Urdhva Padmasana (ऊर्धववपद्मासन, Ūrdhva-Padmāsana) (EX) lower onto back slowly 10 IN nāsāgre roll back, lift up, Chakrasana (चक्रसन, Cakrasana) EX lower down slowly, elbows close to the body, Chaturanga Dandasana(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 11 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 12 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, Adho Mukha Śvānāsana) 13 IN bhrūmadhye jump feet between hands, straighten the spine half way up, lift your head, 14 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 (समस्थित िः, Samasthitiḥ)
Pinda (पपण्ड, Piṇḍa) = embryo, small ball Asana (आसन, Āsana) = pose, posture, seat Pindasana (पपण्डासन, Piṇḍāsana) = embryo pose 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, Adho Mukha Śvānāsana) 7 IN nāsāgre jump through (EX) lower onto back slowly 5BR rest for a moment 8 IN lift legs into Salamba Sarvangasana (सालम्ब सवावङ्गासन, Sālamba Sarvāṅgāsana) 9 EX nāsāgre fold legs into Padmasana (पद्मासन, Padmāsana) (IN) hands to knees, straighten arms Urdhva Padmasana (ऊर्धववपद्मासन, Ūrdhva-Padmāsana) (EX) lower knees to ears, wrap arms around and grab a hold of hands/wrists 5-10 BR Pindasana (पपण्डासन, Piṇḍāsana) (EX) lower onto back slowly 10 IN nāsāgre roll back, lift up, Chakrasana (चक्रसन, Cakrasana) EX lower down slowly, elbows close to the body, Chaturanga Dandasana(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 11 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 12 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, Adho Mukha Śvānāsana) 13 IN bhrūmadhye jump feet between hands, straighten the spine half way up, lift your head, 14 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 (समस्थित िः, Samasthitiḥ)
Matsya (मथथर्, Matsya) = fish Asana (आसन, Āsana) = pose, posture, seat Matsyasana (मथथर्ासन, Matsyāsana) = fish pose 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, Adho Mukha Śvānāsana) 7 IN nāsāgre jump through (EX) lower onto back slowly 8 bhrūmadhye lift legs and fold into Padmasana (पद्मासन, Padmāsana) IN oopen chest/sternum/heart and lift head (EX) lower onto crown of head 5-10 BR Matsyasana (मथथर्ासन, Matsyāsana) (EX) lie down flat 9 IN nāsāgre roll back, lift up, Chakrasana (चक्रसन, Cakrasana) EX lower down slowly, elbows close to the body, Chaturanga Dandasana(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 10 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 11 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
Karna (कणव, Karṇa) = ear Pida (पीड, Pīḍa) = pressure Asana (आसन, Āsana) = pose, posture, seat Karna Pidasana (कणवपीडासन, Karṇa-Pīḍāsana) = ear-pressure-pose 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, Adho Mukha Śvānāsana) 7 IN nāsāgre jump through (EX) lower onto back slowly 5BR rest for a moment 8 IN lift legs into Salamba Sarvangasana (सालम्ब सवावङ्गासन, Sālamba Sarvāṅgāsana) (EX) nāsāgre lower legs behind head press knees into ears 10-25 BR Karna Pidasana (कणवपीडासन, Karṇa-Pīḍāsana) (IN) lift legs (EX) lower onto back slowly 9 IN nāsāgre roll back, lift up, Chakrasana (चक्रसन, Cakrasana) EX lower down slowly, elbows close to the body, Chaturanga Dandasana(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 10 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 11 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
Uttana (उत्तान, Uttāna) = intense stretch, straight, stretched Pada (पाद, Pāda) = leg, foot Asana (आसन, Āsana) = pose, posture, seat Uttana Padasana (उत्तान पादासन, Uttāna Pādāsana) = intense leg pose 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, Adho Mukha Śvānāsana) 7 IN nāsāgre jump through (EX) lower onto back slowly 8 IN bhrūmadhye extend legs and lift straight legs, open chest/sternum/heart lift head (EX) lower onto crown of head 5-10 BR Uttana Padasana (उत्तान पादासन, Uttāna Pādāsana) (EX) lie down flat 9 IN nāsāgre roll back, lift up, Chakrasana (चक्रसन, Cakrasana) EX lower down slowly, elbows close to the body, Chaturanga Dandasana(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 10 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 11 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, Adho Mukha Śvānāsana) 7 IN nāsāgre jump through (EX) lower onto knees slowly – set up correct foundation on folded hands/wrists and forearms as well as crown of the head 8 IN nāsāgre lift straight legs 10-25 BR Shirshasana A (शीर्ावसन, Śīrṣāsana) IN nābicakre lift head 10-25 BR Shirshasana B (शीर्ावसन, Śīrṣāsana) EX lower straight legs into 90 degree angle 10-25 BR Urdhva Dandasana (ऊर्धवव दण्डासन, Ūrdhva Daṇḍāsana) IN lift legs back again EX lower legs 10-25 BR repeat 10 times EX nāsāgre lower legs, kneel down coming into 5BR nāsāgre Balasana (बलासन, Balāsana) (IN) lift 9 EX nāsāgre lower down slowly, elbows close to the body, Chaturanga Dandasana(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 10 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 11 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ) Shirsha (शीर्व, Śīrṣa) = head Asana (आसन, Āsana) = pose, posture, seat Shirshasana (शीर्ावसन, Śīrṣāsana) = headstand
LOTUS POSE IS THE CLASSICAL MEDIATION POSE. SYMBOLIZING CALM REFLECTION AND INNER TRANQUILITY YOGA MUDRA – SEALS THE ENERGY AND STIMULATES DEEP CLEANSING BOOK- PADMASANA PG 125 & IMPORTANCE OF BADDHA PADMASANA PG 126 Baddha (बद्र्, Baddha) = bound Padma (पद्म, Padma) = lotus Asana (आसन, Āsana) = pose, posture, seat Baddha Padmasana (बद्र् पद्मासन, Baddha Padmāsana) = bound lotus 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, Adho Mukha Śvānāsana) 7 IN nāsāgre jump through (EX) lower down slowly (IN) extend legs Dandasana (दण्डासन, Daṇḍāsana) 8 EX nāsāgre fold legs into Padmasana (पद्मासन, Padmāsana) IN hands behind back, grap feet 5-10 BR Baddha Padmasana (बद्र् पद्मासन, Baddha Padmāsana) 9 EX knees to floor 5-10 BR bhrūmadhye Yoga Mudra (र्ोग मुद्रा, Yoga Mudrā) 10 IN nāsāgre sit up tall Baddha Padmasana (बद्र् पद्मासन, Baddha Padmāsana) (EX) rest hands 11 IN lift up 12 EX nāsāgre lower down slowly, elbows close to the body, Chaturanga Dandasana(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 13 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 14 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
PADMASANA- REGULATES THE BREATH AND STILLS THE MIND UTPLUTIH- BALANCE THE BALANCE. Vinyāsa breath Dṛṣṭi 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, Adho Mukha Śvānāsana) 7 IN jump through (EX) lower down slowly (IN) legs extended Dandasana (दण्डासन, Daṇḍāsana) 8 EX fold legs 10-25 BR nāsāgre Padmasana (पद्मासन, Padmāsana) (EX) rest hands 9 IN lift up 10 EX nāsāgre lower down slowly, elbows close to the body, Chaturanga Dandasana(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 11 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 12 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, Adho Mukha Śvānāsana) 13 IN bhrūmadhye jump feet between hands, straighten the spine half way up, lift your head, 14 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 (समस्थित िः, Samasthitiḥ) Ud (उद्, Ud) = prefix for verbs or nouns, which indicates superiority in location, range, power, and intensity pluti (प्लुत , pluti) = jump, lift, lifting-up Utplutih (उथप्लुत िः, Utplutiḥ) = uprooting
Ashtanga Vinyasa

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Ashtanga Vinyasa

  • 1.
    ASHTANGA VINYASA SYSTEM Vamana(Yoga Kounta) Ramamohan – Direct teacher to T. Krishnamacharya – Direct teacher to K. Pattabhi Jois – our teacher
  • 2.
    ASHTANGA MANTRA Ashtanga IntroClass Mantra This mantra is always chanted at the beginning of the practice. OM Vande gurunam caranaravinde sandarsita swatma suhkava bodhe nih sreyase jangalikayamane samsara halahala mohasantyai. abahu purusakaram sankhacakrasi dharinam sahasra sirasam svetam pranamami patanjalim. OM OM I bow to the lotus feet of the Gurus The awakening happiness of one’s own Self revealed, Beyond better, acting like a Jungle physician, Pacifying delusion, the poison of Samsara. Taking the form of a man to the shoulders, holding a conch, a discus, and a sword, One thousands white heads to Patanjali, I salute. OM Mangala Mantra This mantra is chanted at the end of the practice. OM Svastiprajabhyah paripalayantam Nyayena margena mahim mahisah Gobrahmanebhyah shubamastu nityam Lokasamasta sukhinobhavantu OM May all be well with mankind. May leaders of the earth protect in every way by keeping to the right path. May there be goodness for those who know the earth to be sacred. May all the words be happy.
  • 3.
    “Partial yoga methodsout of line with their internal purpose can build up the ‘six enemies’ (desire, anger, greed, illusion, infatuation, and envy) around the heart”. Pattabhi Jois aka Guruji Yoga Sutra Ashtanga Vinyasa
  • 4.
    PANTANJALI’ S 8LIMB PATH Yamas - moral codes Niyamas - self purification & study Asana - posture Pranayama- breath control Pratyahara - sense control Dharana - concentration Dhyana- meditation Samadhi - contemplation, self-realization, bliss
  • 5.
    Yam means torestrain 5 moral codes- Ahimsa- non violence Satya- truthfulness Asteya - non- stealing Bramacharya - preserving vital fluids Aparigraha - non – possessiveness In the practice of AV, students learn that they must first be able to observe all the moral codes in their relationship with themselves in order to relate in the same fashion to the outside world.
  • 6.
    Ahimsa – non-violentactions in practice Satya- truthfulness & acceptance in where you are in practice Asteya – not to cheat, steal or be jealous or envious of others. Asana is non – competitive. We look to each other for inspiration, not judgment of negative comparison. Bramacharya – engage in sexual passion at appropriate times. Do not squander sexual fluids as it drains the bodies energy and weakens the body. Aparigraha- NON- Possessiveness. Do not push to hard because you desire to be better than you are. Sometimes less is more.
  • 7.
    Ni – down/intoYama- to restrain 5 codes - Shaucha , Santosha, Tapas, Swadhaya, Ishwarapranidhana, all refer to self- cleansing and are dealt with together. Contentment and purification of the body – both internally and externally. Spiritualpurification–Vedic mantrasandsurrenderofthe self togod. * If we do not practice the Yama and Niyama it is only exercise. We are not harvesting the fruits from the tree of Yoga - Guruji
  • 8.
    Aas – sit, to be asana – seat AV- is in 3 groups Primary series/ Yoga Chikitsa – aligns and purifies the body. Intermediate series/ Nadi Shodhana – purifies the nervous system Advanced A,B,C & D/ Sthira Bhaga – integrates strength with grace of movement. • Asanas are carefully organized to access every muscle, stretch and tone, as well as nerves, organs, glands and energy channels. It is though Tristana (the union of vinyasa), bandhas (the locks/seals that protect the body), and dristis (looking points) that practitioners journey inside, working deeply on the inner body, opening & clearing nadis, the energy channels of the subtle body, allowing themselves to access and harness the internal lifeforce known as Prana. • By this practice we can open the body and take sit in Padmasana for the 4th Asana and s7th limb Dhyana. This take us to a higher state of mind than possible through non- yogic exercise.
  • 9.
    Prana – breath/energy/strength/lifeforce Ayama– length/restrain/expansion/stretch Pranayama was developed as a way to control the mind. Through AV students begin to understand the dynamics of breath. Equalizing the inhale to exhales and how to synchronize movement to breath, rather than breath to movement. This focus will lead to Pranayama, Pratyahara and Dharana. Students must attain advanced level of asana practice before they can learn to art and science of Pranayama. - Guruji
  • 10.
    Prati – against/back Haara – take hold When the mind wanders we come back to the rhythm of the breath. This calms and controls the mind and when this is fully harnessed you will have control of the senses. You do not hold on to but allow to pass.
  • 11.
    To hold ormaintain The mind is undisturbed by stray sounds, thoughts, and sensations. When this is achieved the mind reaches single focus, concentrating purely on inhalation and exhalation and the dristi.
  • 12.
    To meditate orcontemplate Combination of pratyahara & dharana When this is achieved in AV each posture is gracefully strung on a garland of asanas, becoming in effect, a moving meditation.
  • 13.
    Sama- the sameahhi –the highest To reach this is a culmination of all the eight limbs. It is the goal, the fruit of the tree. You have reach the highest and can see all.
  • 14.
    KEYS COMPONENTS OFAV Vinyasa - breath/ movement synchronicity. In AV it is also the number if vinyasa in and out of postures. Ujjayi – free breathing to warm the air, listen and gauge the intake/out come and increase pranic flow to entire system. Bandha- to unlock the latent energy and then to move and direct to the 72,000 nadis. Dristi- Each asana has a gazing point to look inward. Tristana – the true essence of Vinyasa
  • 15.
    TRISTANA The true essenceof vinyasa. The union of breath/movement, bandhas and dristi. This union unleashes the energies of the 5 elements. Earth - mula bandha producing foundation, stability and strength. Water- fluidity of vinyasa producing sweat. Air - ujjayi breathing & bandhas for lightness. Fire - the purifying digestive fire of agni. Ether - the subtle, all prevading prana.
  • 20.
    ADJUSTING & ASSISTINGTIPS 1. Types and styles of assist and adjusting 2. Ask precise questions 3. The best ass/ad is verbal cue and demo 4. Be grounded before A & A 5. Breath w/ student when ass/ad 6. Adjust most misaligned first 7. Apply correct pressure in correct direction 8. Don’t over adjust 9. Do both sides 10. Intention – light or deep assist 11. Level of student 12. Conscious of speaking levels 13. Soft cues 14. Move into and out of space slowly 15. Clean hands/ towel 16. No poking 17. Give props if needed
  • 21.
     Pada (पाद,Pāda) = leg, foot Padangushtha (पादान्गुष्ठ, Pādānguṣṭha) = big toe Asana (आसन, Āsana) = pose, posture, seat Padangushthasana (पादन्गुष्ठासन, Pādanguṣṭhāsana) = hold-the-big-toe-posture  IN nāsāgre- feet shoulder/hip width apart, hands on waist,  (EX) bhrūmadhye- bending forward, first three fingers wrap around big toes,  (IN) looking forward and up, opening the chest and sternum, lengthening the spine  EX nāsāgre- bending at elbows, neck is long, head to knees,  5BR nāsāgre- Padangushthasana (पादान्गुष्ठासन, Pādānguṣṭhāsana)  IN bhrūmadhye- extend the arms, lift the head, lengthen the spine  EX hold-  IN nāsāgre- hands to the waist, lift up with a straight back  EX nāsāgre- big toes touch,  Samasthitih (समस्थित िः, Samasthitiḥ) 6 fundamental postures that begins purification, makes body flexible and introduces 3 locks/bandhas. This pose and pada hastha begins purification process. Reduce fat from waist and abs Prevents stomach aliments Relieves constipation Cleanse rectum and anus Live and spleen toned and urethra cleaned A red face suggests blood is pooling in neck constriction, draw shoulders by bending elbows to the side. BOOK- ACTIVE BALANCE PG 39 & HAMS ANN QUADS PG 40
  • 22.
     Pada (पाद,Pāda) = leg, foot Hasta (हथ , Hasta) = hand Asana (आसन, Āsana) = pose, posture, seat Pada Hastasana (पादहथ ासन, Pāda-Hastāsana) = feet-on-hands-posture  IN nāsāgre feet shoulder/hip width apart, hands to waist  EX bhrūmadhye bending forward, hands underneath the feet  IN , lift head and gaze up, extend the back/spine  EX nāsāgre bending at ellbows, neck long, head to knees  5BR nāsāgre Pada Hastasana (पादहथ ासन, Pāda-hastāsana)  IN bhrūmadhye extend arms, lift head, extend back/spine  EX hold-  IN nāsāgre hands to waist, stand up  toes touch Samasthitih (समस्थित िः, Samasthitiḥ)
  • 23.
    REDUCE FAT FROMWAIST STRENGTHEN BACK, HIPS AND LEGS REALIGN THE SKELETAL SYSTEM BOOK- THE KNEE JOINT PG 42 & READ GUIDED VINYASA PG 40  Utthita (उस्थि , Utthita) = extended, spread Trikona (त्रिकोण, Trikoṇa) = triangle Asana (आसन, Āsana) = pose, posture, seat Utthita Trikonasana (उस्थि त्रिकोणासन, Utthita-Trikoṇāsana) = triangle pose  IN hastāgre stepping right foot back, right foot 90 degree angle (toes point straight/forward), left foot turns slightly in, extend arms out  EX pādayoragre grab right big toe (thumb from outside, index- and middle-finger from inside)  IN hastāgre drishti towards raised hand  5 BR hastāgre Utthita Trikonasana (उस्थि त्रिकोणासन, Utthita Trikoṇāsana) (right side)  EX pādayoragre drishti down  IN hastāgre square up, turn, extend arms to side  EX pādayoragre grab left big toe, (thumb from outside, index- and middle-finger from inside)  IN hastāgre drishti towards raised hand  5BR hastāgre Utthita Trikonasana (उस्थि त्रिकोणासन, Utthita Trikoṇāsana) (left side)  EX pādayoragre drishti down  IN nāsāgre square off to side, turn-  EX nāsāgre stepping to front of the mat Samasthitih (समस्थित िः, Samasthitiḥ)
  • 24.
    IMPROVES DIGESTION /AGNI, REDUCES CONSTIPATION BREATHING PROBLEMS AND RESPIRATORY SYSTEM CORRECTED NERVOUS SYSTEM IS TONED AND SPINAL CORD STRENGTHENED BOOK- SPINAL INSIGHT PG 44  Parivritta (परिवृत्त, Parivṛtta) = revolved Trikona (त्रिकोण, Trikoṇa) = triangle Asana (आसन, Āsana) = pose, posture, seat Parivritta Trikonasana (परिवृत्त त्रिकोणासन, Parivṛtta Trikoṇāsana) = revolved triangle pose  1 IN hastāgre stepping back with right foot, extend arms to side  2 EX pādayoragre place left hand on outside edge of right foot  IN hastāgre drishti towards raised hand  5 BR hastāgre Parivritta Trikonasana (परिवृत्त त्रिकोणासन, Parivṛtta Trikoṇāsana) (right side)  EX pādayoragre drishti down  3 IN hastāgre square up, turn, extend arms to side  4 EX pādayoragre place right hand on outside edge of left foot  IN hastāgre drishti towards raised hand  5 BR hastāgre Parivritta Trikonasana (परिवृत्त त्रिकोणासन, Parivṛtta Trikoṇāsana) (left side)  EX pādayoragre drishti down  5 IN nāsāgre square off to side, turn-  EX nāsāgre stepping to front of the mat, Samasthitih (समस्थित िः, Samasthitiḥ)
  • 25.
    REDUCE FAT ONWAIST STRENGTHEN BACK, HIPS AND LEGS POSTURAL ALIGNMENT IS CORRECTED IMPROVES DIGESTION, RELIEVES CONSTIPATION BREATHING PROBLEMS CORRECTED NERVOUS SYSTEM IS STRENGTHENED Vinyāsa breath Dṛṣṭi explanation of movement 1 IN hastāgre stepping back with right foot, bending into right knee 2 EX pādayoragre place right hand on outer edge of right foot IN hastāgre drishti towards raised hand 5BR hastāgre Utthita Parshvakonasana (उस्थि पर्शववकोणासन, Utthita Parśvakoṇāsana) (right side) EX pādayoragre drishti down 3 IN hastāgre square up, turn, bending into left knee 4 EX pādayoragre place left hand on outer edge of left foot IN hastāgre drishti towards raised hand 5BR hastāgre Utthita Parshvakonasana (उस्थि पर्शववकोणासन, Utthita Parśvakoṇāsana) (left side) EX pādayoragre drishti down 5 IN nāsāgre square off to side, turn - EX nāsāgre stepping to front of mat, Samasthitih (समस्थित िः, Samasthitiḥ)
  • 26.
     Parivritta (परिवृत्त,Parivṛtta) = revolved Parshva (पर्शवव, Parśva) = side Kona (कोण, Koṇa) = angle Asana (आसन, Āsana) = pose, posture, seat Parivritta Parshvakonasana (परिवृत्त पर्शववकोणासन, Parivṛtta Parśvakoṇāsana) = revolved side angle pose Vinyāsa breath Dṛṣṭi explanation of movement 1 IN hastāgre stepping back with right foot, bending into right knee 2 EX pādayoragre place right hand on right knee, hook left shoulder outside right knee, place left hand on outer edge of right foot IN hastāgre extend right arm, drishti towards raised hand 5BR hastāgre Parivritta Parshvakonasana (परिवृत्त पर्शववकोणासन, Parivṛtta Parśvakoṇāsana) (right side) EX pādayoragre right hand on right knee, drishti down 3 IN hastāgre square up, turn, bend left knee 4 EX pādayoragre left hand on left knee, hook right shoulder outside left knee, place right hand to outer edge of left foot IN hastāgre extend left arm, drishti towards raised hand 5BR hastāgre Parivritta Parshvakonasana (परिवृत्त पर्शववकोणासन, Parivṛtta Parśvakoṇāsana) (left side) EX pādayoragre left hand on left knee, drishti down 5 IN nāsāgre square off to side, turn - EX nāsāgre step to front of mat, Samasthitih (समस्थित िः, Samasthitiḥ)
  • 27.
    THE NEXT 4IN THIS GROUP REDUCES ACCUMULATION OF FAT ON WAIST STRENGTHENS LEGS AND BACK ORGANS FROM NAVEL DOWN ARE CLEANSED Vinyāsa breath Dṛṣṭi explanation of movement 1 IN nāsāgre step right foot back, feet parallel double-shoulder-width apart bhrūmadhye hands to waist 2 EX bhrūmadhye hands to floor IN bhrūmadhye lift head, extend spine 3 EX nāsāgre crown of the head reaches to the floor 5BR nāsāgre Prasarita Padottanasana A (प्रसारि पादोत्तानासन, Prasārita Pādottānāsana) 4 IN bhrūmadhye lift head, extend spine EX hold 5 IN nāsāgre hands to waist, lift up with straight spine - EX nāsāgre step to front of the mat, big toes touch Samasthitih (समस्थित िः, Samasthitiḥ) Prasarita (प्रसारि , Prasārita) = wide stance Pada (पाद, Pāda) = leg, foot ud (उद्, ud) =prefix for verbs or nouns that implies superiority in place, range, power, or intensity Tana ( ान, Tāna) = extended Uttana (उत्तान, Uttāna) = intense stretch, straight, extended Asana (आसन, Āsana) = pose, posture, seat Parasarita Padottanasana A (पिासरि पादोत्तानासन, Parāsarita Pādottānāsana) = wide stance forward bend
  • 28.
    INNER FIRE/AGNI EFFECTIVELYCLEANSES THE BOWEL AND RECTUM/ANUS SEXUAL ORGANS ARE CLEANSED BREATHING APPARATUS PURIFIED NERVOUS SYSTEM STIMULATED Vinyāsa breath Dṛṣṭi explanation of movement 1 IN nāsāgre step right foot back nāsāgre extend arms out 2 EX bhrūmadhye hands to waist IN bhrūmadhye lift head, extend spine 3 EX nāsāgre crown of head reaches to floor 5BR nāsāgre Prasarita Padottanasana B (प्रसारि पादोत्तानासन, Prasārita Pādottānāsana) 4 IN bhrūmadhye lift up, spine extends EX pause 5 IN nāsāgre extend arms wide - EX nāsāgre Samasthitih (समस्थित िः, Samasthitiḥ) Prasarita (प्रसारि , Prasārita) = wide stance Pada (पाद, Pāda) = leg, foot ud (उद्, ud) = prefix for verbs or nouns that implies superiority in place, range, power, or intensity Tana ( ान, Tāna) = extended Uttana (उत्तान, Uttāna) = intense stretch, straight, extended Asana (आसन, Āsana) = pose, posture, seat Parasarita Padottanasana B (पिासरि पादोत्तानासन, Parāsarita Pādottānāsana) = wide stance forward bend
  • 29.
    Vinyāsa breath Dṛiṣṭiexplanation of movement 1 IN nāsāgre step right foot back nāsāgre arms wide 2 EX bhrūmadhye intelace fingers behind back IN bhrūmadhye open chest, lift sternum, extend spine, lift hands slightly up 3 EX nāsāgre crown of the head reaches to floor, let hands fall over head 5BR nāsāgre Prasarita Padottanasana C (प्रसारि पादोत्तानासन, Prasārita Pādottānāsana) 4 IN bhrūmadhye lift up, extend spine EX pause, hands stay behind back 5 IN nāsāgre extend arms wide - EX nāsāgre Samasthitih (समस्थित िः, Samasthitiḥ) Prasarita (प्रसारि , Prasārita) = wide stance Pada (पाद, Pāda) = leg, foot ud (उद्, ud) = prefix for verbs or nouns that implies superiority in place, range, power, or intensity Tana ( ान, Tāna) = extended Uttana (उत्तान, Uttāna) = intense stretch, straight, extended Asana (आसन, Āsana) = pose, posture, seat Parasarita Padottanasana C (पिासरि पादोत्तानासन, Parāsarita Pādottānāsana) = wide stance forward bend
  • 30.
    Vinyāsa breath Dṛṣṭiexplanation of movement 1 IN nāsāgre step right foot back nāsāgre hands to waist 2 EX bhrūmadhye first three fingers wrap around big toes IN bhrūmadhye lift head, extend spine 3 EX nāsāgre crown of the head reachers to floor, bend at ellbows 5BR nāsāgre Prasarita Padottanasana D (प्रसारि पादोत्तानासन, Prasārita Pādottānāsana) 4 IN bhrūmadhye lift head, straighten spine EX hold 5 IN nāsāgre hands to waist, lift up with straight spine - EX nāsāgre Samasthitih (समस्थित िः, Samasthitiḥ) Prasarita (प्रसारि , Prasārita) = wide stance Pada (पाद, Pāda) = leg, foot ud (उद्, ud) = prefix for verbs or nouns that implies superiority in place, range, power, or intensity Tana ( ान, Tāna) = extended Uttana (उत्तान, Uttāna) = intesne stretch, straight, extended Asana (आसन, Āsana) = pose, posture, seat Parasarita Padottanasana (पिासरि पादोत्तानासन, Parāsarita Pādottānāsana) = wide stance forward bend
  • 31.
    REDUCES FAT ONWAIST LENGTHENS AND TONES LEGS CLEARS MUCOUS BLOCKING THE RESPIRATION TRACT THESE PAST 6 ASANAS ARE FUNDAMENTAL TO THE FLEXIBILITY & TONES OF THE BODY AND TO CLEANSING THE ORGANS OF DIGESTION Vinyāsa breath Dṛṣṭi explanation of movement 1 IN bhrūmadhye stepping right foot back, hands into prayer behind the back 2 EX nāsāgre bending over right leg, chin to shin 5BR nāsāgre Parshvottanasana (पार्शवोत्तनासन, Pārśvottanāsana) (right side) 3 IN bhrūmadhye stand up with straight back, turning to other side 4 EX nāsāgre bending over left leg 5BR nāsāgre Parshvottanasana (पार्शवोत्तनासन, Pārśvottanāsana) (left side) 5 IN bhrūmadhye stand up with straight back - EX nāsāgre stepping feet together at front of the mat, big toes touch Samasthitih (समस्थित िः, Samasthitiḥ) Parshva (पार्शवव, Pārśva) = side Ud (उद्, Ud) =prefix intensive Tana ( ान, Tāna) = extended Uttana (उत्तान, Uttāna) = intense stretch Asana (आसन, Āsana) = pose, posture, seat Parshvottanasana (पार्शवोत्तानासन, Pārśvottānāsana) = Intense-side-stretch
  • 32.
    STRENGTHENS MUSCLES INLEGS AND TONES AND PURIFIES THE KIDNEYS CONSTIPATION D INCREASES FLEXIBILITY IT IS RELIEVED AND THE HIP JOINTS ARE MADE FLEXIBLE *THIS ASANA STIMULATES THE 3 KNOTS(GRANTHIS TRAYA) LOCATED AT THE BASE OF SUSUMNA NADI INSIDE THE TINY BONES OF THE COCCYX. BOOK- STRENGTHEN THE FEET PG 53 & OUTER STRUCTER /INNER FREEDOM PG 54 Vinyāsa breath Dṛṣṭi explanation of movement 1 IN nāsāgre lift right leg, take big toe 2 EX bend forward, chin to shinbone 5BR pādayoragre Utthita Hasta Padangushthasana (उस्थि हथ पादान्गुष्ठासन, Utthita Hasta Pādānguṣṭhāsana) (right side) 3 IN nāsāgre lift head 4 EX leg to the right, look over left shoulder 5BR pārśvadṛṣṭi Utthita Parshvasahita (उस्थि पार्शववसहह , 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 (उस्थि हथ 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 (उस्थि हथ पादान्गुष्ठासन, Utthita Hasta Pādānguṣṭhāsana) (left side) 10 IN nāsāgre lift head 11 EX leg to the left 5BR pārśvadṛṣṭi Utthita Parshvasahita (उस्थि पार्शववसहह , 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 (उस्थि हथ पादान्गुष्ठासन, Utthita Hasta Pādānguṣṭhāsana) (left side) - EX nāsāgre Samasthitih (समस्थित िः, Samasthitiḥ)
  • 33.
    FOCUS IS CLEANSINGTHE LIVER AND SPLEEN HEAL INTO NAVEL HELPS TO CLEANSE AND TONE THE DIGESTIVE ORGANS BY STIMULATING ANGI* WATCH KNEES, CORRECT PLACEMENT. BOOK- LENGTH THE QUAD PG 57 & OPEN THE HIP PG 58 Vinyāsa breath Dṛṣṭi 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 (अर्व बद्र् 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 (अर्व बद्र् 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 (समस्थ त िः, Samastitiḥ) ardha (अर्व, ardha) = half baddha (बद्र्, baddha) = bound padma (पद्म, padma) = Lotus ud (उद्, ud) =Prefix for Verbs or Nouns which indicates superiority in Location, Rank, Power, Intensity. Tana ( ान, Tāna) = stretched Uttana (उत्तान, Uttāna) = intense stretch, straight, stretched asana (आसन, āsana) = Posture Ardha Baddha Padmottanasana (अर्व बद्र् पद्मोत्तानासन, Ardha Baddha Padmottānāsana) = half-bound-Lotus-intense-stretch
  • 34.
    REDUCE FAT ONWAIST STRENGTHEN MUSCLES IN LEGS AND BACK GOOD FOR ALL BACK PAINS INCLUDING DISC PROBLEMS HELPFUL FOR HERNIAS AND REALIGNING THE SPINE *THE LONGER WE HOLD THE MORE OF THE HEALING BENEFITS WE RECEIVE..UP TO 25 BREATHS Vinyāsa breath Dṛṣṭi 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, Adho Mukha Śvānāsana) 7 IN jump forward, bend knees, place feet on the ground, arms go sideward up 5BR añguṣṭhamadhye Utkatasana (उथकटासन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 10 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 11 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ) Utkata (उथकट, Utkaṭa) = wild, frightening, above the usual, intense, FIERCE, gigantic, furious, heavy asana (आसन, āsana) = Posture Utkatasana (उथकटासन, Utkaṭāsana) = wild-or-heavy-Posture
  • 35.
    HELPS TO ALLEVIATEPAIN ASSOCIATED WITH RHEUMATIC CONDITIONS MUSCLES IN NECK ARE STRENGTHENED Vinyāsa breath Dṛṣṭi 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (वीिभद्रासन, Vīrabhadrāsana) (right side) 8 EX turn to the back 5BR añguṣṭhamadhye Virabhadrasana A (वीिभद्रासन, Vīrabhadrāsana) (left side) 9 IN lower arms forward, parallel to the ground, pull right hand straight to body, then stretch right arm 5BR Virabhadrasana B (वीिभद्रासन, Vīrabhadrāsana) (left side) 10 EX hastāgre turn forward 5BR hastāgre Virabhadrasana B (वीिभद्रासन, Vīrabhadrāsana) (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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 13 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 14 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ) Virabhadra (वीिभद्र, Vīrabhadra) = the Warrior / Hero Virabhadra from the Mahabharata (महाभाि , Mahābhārata). He was fighting for the Pandava (पाण्डव, Pāṇḍava) Asana (आसन, Āsana) = Posture Virabhadrasana (वीिभद्रासन, Vīrabhadrāsana) = Hero Posture
  • 36.
    THIS IS ASTARTING POINT FOR SEATED..LIKE SAMASTAHITI *IN THIS SECTION WE REFERENCE “VINAYASA’ AS COLLECTION OF MOVEMENTS BETWEEN POSTURES YOU WILL HEAR VINYASA UP..VINYASA DOWN..HALF VINYASA AND ALSO CHATVARI 1 IN añguṣṭha 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (पस्र्शचमोत्तानासन, Paścimottānāsana) 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 13 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 14 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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) Danda (दन्द, Danda) = stick Asana (आसन, Āsana) = Posture Dandasana (दण्डासन, Daṇḍāsana) = Stick-Posture
  • 37.
    IT IS VITALTO CONTROL MULA AND UDDI BANDHA WHEN PRACTICING THIS ASANA IN EXTREME FORWARD BENDING THE AIR ENTERS THE LUNGS W/ SOME DEGREE OF FORCE WHEN THE 2 HOLES(1 AT ANUS AND OTHER AT URINARY TRACT EXIT) ARE HELD CLOSED, AS WITH MULABANDHA THE AIR IS ABLE TO STIMULATE THE SUSUMNA NADI. BOOK- PSOAS PG 66 & FOOT POSITION IN FORWARD BEND PG 68 Paschima (पस्र्शचम, Paścima) = Back, West, Back of Body ud (उद्, ud) = Prefix for Verbs or Nouns which indicates superiority in Location, Rank, Power, Intensity. Tana ( ान, Tāna) = stretched Uttana (उत्तान, Uttāna) = intense stretch, straight, straightened asana (आसन, āsana) = Posture Paschimottanasana (पस्र्शचमोत्तानासन, Paścimottānāsana) = Intense-Stretch-of-Back-of-Body Vinyāsa breath Dṛṣṭi 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (पस्र्शचमोत्तानासन, Paścimottānāsana) 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 13 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 14 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, Adho Mukha Śvānāsana) 15 IN bhrūmadhye jump feet between hands, straighten the spine half way up, lift your head, Vinyāsa breath Dṛṣṭi 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (पस्र्शचमोत्तानासन, Paścimottānāsana) 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 13 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 14 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, Adho Mukha Śvānāsana) 15 IN bhrūmadhye jump feet between hands, straighten the spine half way up, lift your head,
  • 38.
    THE INHALATION (PRANAVAYU) AND EXHALATION (APANA VAYA) INCREASE THE ABDOMINAL FIRE ( AGNI), HELPING TO PURIFY THE INNER ORGANS Vinyā sa breath Dṛṣṭi 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (पस्र्शचमोत्तानासन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 13 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 14 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ) Paschima (पस्र्शचम, Paścima) = Back, West, Back of Body ud (उद्, ud) = Prefix for Verbs or Nouns which indicates superiority in Location, Rank, Power, Intensity. Tana ( ान, Tāna) = stretched Uttana (उत्तान, Uttāna) = intense stretch, straight, straightened asana (आसन, āsana) = Posture Paschimottanasana (पस्र्शचमोत्तानासन, Paścimottānāsana) = Intense-Stretch-of-Back-of-Body
  • 39.
    THE LIVER, SPLEEN,LUNGS AND KIDNEYS ALL PLAY AN IMPORTANT PART OF PURIFYING THE BLOOD, WHICH IS VITAL TO GOOD HEALTH. A FRESH SUPPLY OF BLOOD TO THE ABDOMINAL AREA, WHERE DISEASE BEGINS, KEEPS THE ORGANS CLEAN, HEALTHY AND STRONG. Vinyāsa breath Dṛṣṭi 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 C (पस्र्शचमोत्तानासन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 13 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 14 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
  • 40.
    ALSO ACTS BENEFICIALLYON THE VAGUS NERVE (CRANIAL NERVE), IT STRENGTHENS AND PURIFIES THE WHOLE BODY, INCLUDING THE HEART AND MAKES THE BODY FIRM WITHOUT EXCESS FAT. Vinyā sa breath Dṛṣṭi 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (पस्र्शचमोत्तानासन, Paścimottānāsana) 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 13 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 14 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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
  • 41.
    Purva (पूवव, Pūrva)= east, front of body ud (उद्, ud) =Prefix for Verbs or Nouns which indicates superiority in Location, Rank, Power, Intensity. Tana ( ान, Tāna) = stretched Uttana (उत्तान, Uttāna) = intense stretch, straight, straightened asana (आसन, āsana) = Posture Purvottanasana (पूवोत्तानासन, Pūrvottānāsana) = Intense-Stretch-of-front-of-body THIS POSE IS COMPLEMENTARY TO PASHIMATTANASANA. IT IS IMPERATIVE THAT FOLLOWING THE PRACTICE OF EXTREME FORWARD BENDS A COUNTERPOSE OF BACKBENDING IS PREFORMED. THE COUNTER PREVENTS THE ONSET OF IMBALANCE AND DISEASE. THIS ASANA BENEFITS THE NERVOUS SYSTEM. IT STIMULATES THE SUSUMNA NADI AND ALSO BENEFITS THE HEART AND LUNGS. 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (पूवोत्तानासन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 12 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 13 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
  • 42.
    Ardha (अर्व, Ardha)= halb Baddha (बद्र्, Baddha) = gebunden Padma (पद्म, Padma) = Lotus Paschima (पस्र्शचम, Paścima) = Back, West, Back of Body ud (उद्, ud) =Prefix for Verbs or Nouns which indicates superiority in Location, Rank, Power, Intensity. tana ( ान, tāna) = stretched uttana (उत्तान, uttāna) = intense stretch, straight, straightened asana (आसन, āsana) = Posture Ardha Baddha Padma Paschimottanasana (अर्व बद्र् पद्म पस्र्शचमोत्तानासन, Ardha Baddha Padma Paścimottānāsana) = Half-bound-Lotus-with-intense-stretch-of-back-of-body POWERFUL AFFECT OF THE LIVER AND SPLEEN, BOTH ORGANS PLAY A PART IN THE DIGESTIVE PROCESSES OF THE BODY. THE LIVER CONTROLS THE DIGESTIVE PROCESSES OF THE BODY. THE LIVER CONTROLS THE DIGESTION OF FATS AND CONTRIBUTES TO CONTROL OF METABOLISM, WHILE THE SPLEEN PRODUCES THE WHITE CORPUCLES NECESSARY FOR RESISTANCE AGAINST DISEASE, & HELPS TO PURIFY THE BLOOD. BOOK- THE PARADOX OF ACTIVE RELEASE PG 73 Vinyāsa breath Dṛṣṭi 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (अर्व बद्र् पद्म पस्र्शचमोत्तानासन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 12 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 13 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (अर्व बद्र् पद्म पस्र्शचमोत्तानासन, Ardha Baddha Padma Paścimottānāsana) (left side) 16 IN bhrūmadhye stretch right arm, lift head, straight back EX contract, hands onto the floor
  • 43.
    tiryan (त र्वङ्,tiryaṅ) = horizontal, oblique mukha (मुख, mukha) = face tiryam mukha (त र्ंमुख, tiryaṁ-mukha) = pronaunce: Tiryang-Mukha eka (एक, eka) = one pada (पाद, pāda) = leg paschima (पस्र्शचम, paścima) = Back, West, Back of Body ud (उद्, ud) =Prefix for Verbs or Nouns which indicates superiority in Location, Rank, Power, Intensity. tana ( ान, tāna) = stretched uttana (उत्तान, uttāna) = intense stretch, straight, straightened asana (आसन, āsana) = Posture Tiryam Mukha Eka Pada Paschimottanasana (त र्ंमुख एकपाद पस्र्शचमोत्तानासन, Tiryaṁ-Mukha Eka-Pāda Paścimottānāsana) = horizontal face position with intense stretch of back of body RELIEVES SCIATICA Vinyāsa breath Dṛṣṭi 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (त्रिर्वन््मुखएकपाद पस्र्शचमोत्तानासन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
  • 44.
    Janu (जानु, Jānu)= knee Shirsha (शीर्व, Śīrṣa) = head Asana (आसन, Āsana) = Posture Janu Shirshasana (जानु शीर्ावसन, Jānu Śīrṣāsana) = head-to-knee-Posture POWERFUL EFFECT ON THE URINARY SYSTEM Vinyāsa breath Dṛṣṭi explanation of movement 1 IN añguṣṭhamadhy e 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 शीर्ावसन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 12 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 13 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 शीर्ावसन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 19 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 20 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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
  • 45.
    Janu (जानु, Jānu)= knee Shirsha (शीर्व, Śīrṣa) = head Asana (आसन, Āsana) = Posture Janu Shirshasana (जानु शीर्ावसन, Jānu Śīrṣāsana) = head-to-knee-Posture STIMULATES PANCREAS TO MAKE SUFFICIENT INSULIN REDUCES PROSTATE GLAND 1 IN añguṣṭhamad hye 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 शीर्ावसन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 12 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 13 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 शीर्ावसन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 19 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 20 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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
  • 46.
    BENEFICIAL FOR FEMALEREPRODUCTIVE SYSTEM. BE CAREFUL OF ROTATION IN KNEE. Vinyāsa breath Dṛṣṭi explanation of movement 1 IN añguṣṭhamadhy e 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 C (जानु शीर्ावसन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 12 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 13 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 C (जानु शीर्ावसन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 19 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 20 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
  • 47.
    ULCERS, DUE TOIRREGULAR EATING AND MENTAL TENSION CAN BE RELIEVED BY THESE ASANAS. STRENGTHENS UTERUS AND REDUCES PAINFUL PERIODS Vinyāsa breath Dṛṣṭi explanation of movement 1 IN añguṣṭhamadhy e 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (मिीच्र्ासन, Marīcyāsana) (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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 12 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 13 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (मिीच्र्ासन, Marīcyāsana) (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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) Marichi (मिीचच, Marīci) = Name of a Sage in Indian Mythology Asana (आसन, Āsana) Marichyasana (मिीच्र्ासन, Marīcyāsana) = Posture of Marichi
  • 48.
    BENEFIT KIDNEYS STIMULATES MOVEMENTOF WASTE AND GASES Vinyāsa breath Dṛṣṭi explanation of movement 1 IN añguṣṭhamad hye 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (मिीच्र्ासन, Marīcyāsana) (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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 12 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 13 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (मिीच्र्ासन, Marīcyāsana) (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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 19 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 20 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
  • 49.
    LEG AND PELVISOR FOUNDATION MASSAGE TO LOWER AB ORGANS 1 IN añguṣṭhama dhye 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 pārśvadṛṣṭi Marichyasana C (मिीच्र्ासन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 10 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 11 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 pārśvadṛṣṭi Marichyasana C (मिीच्र्ासन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 15 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 16 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
  • 50.
    DO NOT MOVEON SERIES IF YOU CAN NOT THIS ASANA IT IS IMPORTANT TO OPEN HIPS AND ANKLES FOR FOLLOWING POSATURES 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 pārśvadṛṣṭi Marichyasana D (मिीच्र्ासन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 10 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 11 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 pārśvadṛṣṭi Marichyasana D (मिीच्र्ासन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 15 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 16 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, Adho Mukha Śvānāsana)
  • 51.
    STRENGTHENS SPINAL CORD,RECTUM AND ANUS. ABS TONED TO INCREASE DIGESTION BOOK- AB STRENGTH PG 88 & AB INSIGHT PG 89 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 10 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 11 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
  • 52.
    CLEANS THE ESOPHAGUS,STRENGTHENS WRISTS AND ARMS FOR BALANCE AND LIGHTNESS 1ST POSE THE WHOLE BODY IS SUPPORTED BY ARMS. BHUJA (भुज, BHUJA) = ARM PIDA (पपद, PIDA) = PRESSURE ASANA (आसन, ĀSANA) = POSTURE BHUJA PIDASANA (भुजपीडासन, BHUJA-PĪḌĀSANA) = ARM-PRESSURE-POSTURE 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (त पत्तभासन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 12 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 13 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
  • 53.
    THE NEXT 2STIMULATE THE KANDHA/SOURCE FROM WHICH THE NADIS ORIGINATE (4 INCH BELOW NAVEL ABOVE THE PERNIAL FLOOR . EXPANDS THE CHEST, INCREASING CAPACITY OF LUNGS AND AMOUNT OXYGENATED BLOOD TO HEART. VITAL FOR SECOND SERIES KURMA (कू मव, KŪRMA) = TURTLE ASANA (आसन, ĀSANA) = POSTURE KURMASANA (कू मावसन, KŪRMĀSANA) = TURTLE-POSTURE 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (त पत्तभासन, Tittibhāsana) EX bhrūmadhye lower down, arms to the side, lift heels from ground 5BR bhrūmadhye Kurmasana (कू मावसन, Kūrmāsana) EX prop up hands under the knees 8 (IN) lift, stretch legs, Tittibhasana (त पत्तभासन, Tittibhāsana) (EX) left foot behind head, Eka Pada Shirshasana (एकपाद शीर्ावसन, Eka-Pāda Śīrṣāsana) (IN) nāsāgre lift (EX) right foot behind head, Dvi Pada Shirshasana (द्पवपाद शीर्ावसन, Dvi-Pāda Śīrṣāsana) (IN) nāsāgre lift 9 EX roll forward, lower down 5BR bhrūmadhye Supta Kurmasana (सुप् कू मावसन, Supta Kūrmāsana) EX put up hands under knees, lift, Dvi Pada Shirshasana (द्पवपाद शीर्ावसन, Dvi-Pāda Śīrṣāsana) 10 IN nāsāgre stretch legs, Tittibhasana (त पत्तभासन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 13 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 14 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
  • 54.
    THE HIPS AREOPEN FROM THE PREVIOUS WORK LEGS BEHIND HEAD STRENGTHENS SPINE BREATHING IS CORRECTED AND RESPIRATORY SYSTEM IS STRENGTHENED KIDNEYS CLEANSED EXCESS FAT REDUCED AND CONTROL GAINED OVER WHOLE BODY BOOK- IMPORTANCE OF FOOT BEHIND HEAD PG 92 Supta (सुप् , Supta) = sleeping, lying Kurma (कू मव, Kūrma) = Turtle Asana (आसन, Āsana) = Posture Supta Kurmasana (सुप् कू मावसन, Supta-Kūrmāsana) = Sleeping-Turtle-Posture 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (त पत्तभासन, Tittibhāsana) EX bhrūmadhye lower down, arms to the side, lift heels from ground 5BR bhrūmadhye Kurmasana (कू मावसन, Kūrmāsana) EX prop up hands under the knees 8 (IN) lift, stretch legs, Tittibhasana (त पत्तभासन, Tittibhāsana) (EX) left foot behind head, Eka Pada Shirshasana (एकपाद शीर्ावसन, Eka-Pāda Śīrṣāsana) (IN) nāsāgre lift (EX) right foot behind head, Dvi Pada Shirshasana (द्पवपाद शीर्ावसन, Dvi-Pāda Śīrṣāsana) (IN) nāsāgre lift 9 EX roll forward, lower down 5BR bhrūmadhye Supta Kurmasana (सुप् कू मावसन, Supta Kūrmāsana) EX put up hands under knees, lift, Dvi Pada Shirshasana (द्पवपाद शीर्ावसन, Dvi-Pāda Śīrṣāsana) 10 IN nāsāgre stretch legs, Tittibhasana (त पत्तभासन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 13 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 14 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, Adho Mukha Śvānāsana)
  • 55.
    STRENGTHENS THE UTERUSAND RECTUM CLEANS AND TONES THE SPLEEN AND LIVER THE ROCKING 9 TIMES SIGNIFIES THE BABY IN WOMB, IT MASSAGES SPINE, AND DEVELOPS BODY CONTROL. Garbha (गभव, Garbha) = Womb Pinda (पपन्ड, Pinḍa) = Embryo Asana (आसन, Āsana) = Posture Garbha Pindasana (गभव पपण्डासन, Garbha Piṇḍāsana) = Embryo-in-Womb-Posture 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (गभव पपण्डासन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 12 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 13 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
  • 56.
    RELEASE MULHA ANDUDDHI BANDHA WHEN DOING THIS POSE AND PRACTICE NAULI CLOCKWISE AND THEN COUNTER CLOCKWISE WHEN LUNGS ARE EMPTY CURES CONSTIPATION KUKKUTA (कु क्कु ट, KUKKUṬA) = ROOSTER ASANA (आसन, ĀSANA) = POSTURE KUKKUTASANA (कु क्कु टासन, KUKKUṬĀSANA) = ROOSTER-POSTURE 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (कु क्कु टासन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 12 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 13 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
  • 57.
    BADDHA (बद्र्, BADDHA)= BOUND KONA (कोण, KOṆA) = ANGLE, SPLIT ASANA (आसन, ĀSANA) = POSTURE BADDHA KONASANA (बद्र् कोणासन, BADDHA KOṆĀSANA) = BOUND-ANGLE-SEAT 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (बद्र् कोणासन, Baddha Koṇāsana) 9 IN nāsāgre sit up again 10 EX round back, forehead to toes 5BR nāsāgre Baddha Konasana B (बद्र् कोणासन, Baddha Koṇāsana) 11 IN sit up again, straight back 5BR nāsāgre Baddha Konasana C (बद्र् 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 14 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 15 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ) Known as the most powerful pose for all stomach problems, gastric problems and rectal problems. Xtremely important to engage mula and uddhi bandha
  • 58.
    BENEFICIAL FOR BACKAND SCIATICA BREAKDOWN BODY FAT, MAKING TRUCK FIRM AND KEEPING BODY LIGHT CLEANSE ESOPOGHGAS MULA AND UDDHI BANDHA ARE VERY IMPORTANT *TO BALANCE THE VAYUS IN TORSO BOOK- THE VAYUS PG 103 Upavishtha (उपपवष्ठ, Upaviṣṭha) = seated Kona (कोण, Koṇa) = Split, Angle Asana (आसन, Āsana) = Posture Upavishtha Konasana (उपपवष्ठ कोणासन, Upaviṣṭha Koṇāsana) = Seated-Angle-Posture 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (उपपवष्ठ कोणासन, Upaviṣṭha Koṇāsana) 9 IN lift head, untie hands, arms horizontal (EX) lift straightened legs, grab feet from the outside 5BR ūrdhvadṛṣṭi Upavishtha Konasana B (उपपवष्ठ कोणासन, Upaviṣṭha Koṇāsana) (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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 12 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 13 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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
  • 59.
    GOOD FOR BACK SCIATICA SAMEAS BEBENFITS UPAVISTHA KONASANA BANDHA ARE CRUCIAL TO PROTECT THE BODY Supta (सुप् , Supta) = lying, sleeping Kona (कोण, Koṇa) = Split, Angle Asana (आसन, Āsana) = Posture Supta Konasana (सुप् कोणासन, Supta Koṇāsana) = Lying-Angle-Posture 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (सुप् कोणासन, Supta Koṇāsana) 9 IN ūrdhvadṛṣṭi 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 13 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 14 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
  • 60.
    Supta (सुप् ,Supta) = lying, sleeping Padangushthasana (पादान्गुष्ठासन, Pādānguṣṭhāsana) = big toe Asana (आसन, Āsana) = Posture Supta Padangushthasana (सुप् पादान्गुष्ठासन, Supta Pādānguṣṭhāsana) = Lying-Big Toe-Posture 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (सुप् पादान्गुष्ठासन, Supta Pādānguṣṭhāsana) 10 IN pādayoragre head back to floor again 11 EX put right leg down at right side 5BR pārśvadṛṣṭi Supta Parshvasahita (सुप् पार्शववसहह , Supta Pārśvasahita) 12 IN pādayoragre lift right leg, head remains on floor 13 EX pādayoragre chin again to shin in Supta Padangushthasana (सुप् 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 (सुप् पादान्गुष्ठासन, Supta Pādānguṣṭhāsana) 18 IN pādayoragre head back to floor 19 EX put left leg down at left side 5BR pārśvadṛṣṭi Supta Parshvasahita (सुप् पार्शववसहह , Supta Pārśvasahita) 20 IN pādayoragre lift left leg, head remains on floor 21 EX pādayoragre chin again to shin in Supta Padangushthasana (सुप् 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 25 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 26 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 Cleanse rectum, urinary tract, oesophagus, veins and waist is keep free of fat. Strength to whole body. Bandha control important and creating internal foundation & Check alignment of spine 1ST CHAKRASANA HERE
  • 61.
    PURIFIING & STRENGTHENINGTHE WAIST, STOMACH, ANUS, AND GENITALS. INTERNAL ENERGRY HARNESSED STIMULATES THE 3 KNOTS GRANTHIS TRAYA INSIDE THE COCCYX Ubhaya (उभर्, Ubhaya) = both Padangushthasana (पादान्गुष्ठासन, Pādānguṣṭhāsana) = big toe Asana (आसन, Āsana) = Posture Ubhaya Padangushthasana (उभर् पादान्गुष्ठासन, Ubhaya Pādānguṣṭhāsana) = Both-Big Toe-Posture 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 ūrdhvadṛṣṭi Ubhaya Padangushthasana (उभर् 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 12 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 13 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
  • 62.
    Urdhva (ऊर्धवव, Ūrdhva)= upward, up, raised Mukha (मुख, Mukha) = face Paschima (पस्र्शचम, Paścima) = back of body, west, back ud (उद्, ud) =Prefix for Verbs or Nouns which indicates superiority in Location, Rank, Power, Intensity. Tana ( ान, Tāna) = stretched Uttana (उत्तान, Uttāna) = intense stretch, straight, straightened Asana (आसन, Āsana) = Posture Urdhva Mukha Paschimottanasana (ऊर्धववमुख पस्र्शचमोत्तानासन, Ūrdhva-Mukha Paścimottānāsana) = Face-upward-stretch-of-back of body 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 ūrdhvadṛṣṭi 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 (ऊर्धववमुख पस्र्शचमोत्तानासन, Ūrdhva-Mukha Paścimottānāsana) 11 IN ūrdhvadṛṣṭi 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 14 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 15 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
  • 63.
    LUNGS ARE CLEANSEDAND PURIFIED, THE VEINS ALSO. ANUS CONTROL VERY IMPORTANT IN THIS POSE. NECK STRENGTHENED, THROAT OPENED, CHEST IS EXPANDED AND CAPACITY OF LUNGS INCREASES. Setu (से ु, Setu) = bridge Bandha (बन्र्, Bandha) = Band, Energy-Seal/Lock Setu Bandhasana (से ु बन्र्ासन, Setu Bandhāsana) = Bridge-build-Posture 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (से ु बन्र्ासन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 12 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 13 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
  • 64.
    EMPHASIS IS STRETCHINGAND STRENGTHENING THE QUADS, OPEN GROINS, ABS, CHEST- OPEN FRONT BODY. BOOK- READ VINYASA PG 111 & PROGRESS TO A DEEPER BACK BEND PG 114 Urdhva (ऊर्धवव, Ūrdhva) = directed upward, high, raised Dhanura (र्नुि, Dhanura) = bow Asana (आसन, Āsana) = Posture Urdhva Dhanurasana (ऊर्धवव र्नुिासन, Ūrdhva Dhanurāsana) = Upward-directed-bow-Posture 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (ऊर्धवव र्नुिासन, Ūrdhva Dhanurāsana) down and up, repeat Urdhva Dhanurasana (ऊर्धवव र्नुिासन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 12 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 13 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
  • 65.
    Paschima (पस्र्शचम, Paścima)= Back, West, Back of Body ud (उद्, ud) =Prefix for Verbs or Nouns which indicates superiority in Location, Rank, Power, Intensity. Tana ( ान, Tāna) = stretched Uttana (उत्तान, Uttāna) = intense stretch, straight, straightened asana (आसन, āsana) = Posture Paschimottanasana (पस्र्शचमोत्तानासन, Paścimottānāsana) = Intense-stretch-of-back of body 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (पस्र्शचमोत्तानासन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 13 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 14 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
  • 66.
    FINISHING SEQUENCE –HIGHEST PURIFICATION AMRITA BINDU (VITAL LIFE FORCE) REMAINS SAFE IN SAHASARA CHAKRA Salamba (सालम्ब, Sālamba) = suppoerted Sarva (सवव, Sarva) = all, every Anga (अङ्ग, Aṅga) = limbs, bodyparts Asana (आसन, Āsana) = pose, posture, seat Salamba Sarvangasana (सालम्ब सवावङ्गासन, Sālamba Sarvāṅgāsana) = supported-all-limbs-pose 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 सवावङ्गासन, Sālamba Sarvāṅgāsana) 10-25 BR Salamba Sarvangasana (सालम्ब सवावङ्गासन, 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 10 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 11 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
  • 67.
    Hala (हल, Hala)= plough Asana (आसन, Āsana) = pose, posture, seat Halasana (हलासन, Halāsana) = plough pose 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, Adho Mukha Śvānāsana) 7 IN nāsāgre jump through (EX) lower onto back slowly 5BR rest for a moment 8 IN lift legs into Salamba Sarvangasana (सालम्ब सवावङ्गासन, Sālamba Sarvāṅgāsana) (EX) nāsāgre lower legs over head till toenails touch the ground 5-10 BR Halasana (हलासन, Halāsana) (IN) lift legs (EX) lower onto back slowly 9 IN nāsāgre roll back, lift up, Chakrasana (चक्रसन, Cakrasana) EX lower down slowly, elbows close to the body, Chaturanga Dandasana(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 10 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 11 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
  • 68.
    Urdhva (ऊर्धवव, Ūrdhva)= upward Padma (पद्म, Padma) = lotus flower Asana (आसन, Āsana) = pose, posture, seat Urdhva Padmasana (ऊर्धववपद्मासन, Ūrdhva-Padmāsana) = upward lotu 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 सवावङ्गासन, Sālamba Sarvāṅgāsana) 9 EX nāsāgre fold legs into Padmasana (पद्मासन, Padmāsana) (IN) hands to knees, straighten arms 5-10 BR nāsāgre Urdhva Padmasana (ऊर्धववपद्मासन, Ūrdhva-Padmāsana) (EX) lower onto back slowly 10 IN nāsāgre roll back, lift up, Chakrasana (चक्रसन, Cakrasana) EX lower down slowly, elbows close to the body, Chaturanga Dandasana(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 11 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 12 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, Adho Mukha Śvānāsana) 13 IN bhrūmadhye jump feet between hands, straighten the spine half way up, lift your head, 14 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 (समस्थित िः, Samasthitiḥ)
  • 69.
    Pinda (पपण्ड, Piṇḍa)= embryo, small ball Asana (आसन, Āsana) = pose, posture, seat Pindasana (पपण्डासन, Piṇḍāsana) = embryo pose 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, Adho Mukha Śvānāsana) 7 IN nāsāgre jump through (EX) lower onto back slowly 5BR rest for a moment 8 IN lift legs into Salamba Sarvangasana (सालम्ब सवावङ्गासन, Sālamba Sarvāṅgāsana) 9 EX nāsāgre fold legs into Padmasana (पद्मासन, Padmāsana) (IN) hands to knees, straighten arms Urdhva Padmasana (ऊर्धववपद्मासन, Ūrdhva-Padmāsana) (EX) lower knees to ears, wrap arms around and grab a hold of hands/wrists 5-10 BR Pindasana (पपण्डासन, Piṇḍāsana) (EX) lower onto back slowly 10 IN nāsāgre roll back, lift up, Chakrasana (चक्रसन, Cakrasana) EX lower down slowly, elbows close to the body, Chaturanga Dandasana(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 11 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 12 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, Adho Mukha Śvānāsana) 13 IN bhrūmadhye jump feet between hands, straighten the spine half way up, lift your head, 14 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 (समस्थित िः, Samasthitiḥ)
  • 70.
    Matsya (मथथर्, Matsya)= fish Asana (आसन, Āsana) = pose, posture, seat Matsyasana (मथथर्ासन, Matsyāsana) = fish pose 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, Adho Mukha Śvānāsana) 7 IN nāsāgre jump through (EX) lower onto back slowly 8 bhrūmadhye lift legs and fold into Padmasana (पद्मासन, Padmāsana) IN oopen chest/sternum/heart and lift head (EX) lower onto crown of head 5-10 BR Matsyasana (मथथर्ासन, Matsyāsana) (EX) lie down flat 9 IN nāsāgre roll back, lift up, Chakrasana (चक्रसन, Cakrasana) EX lower down slowly, elbows close to the body, Chaturanga Dandasana(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 10 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 11 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
  • 71.
    Karna (कणव, Karṇa)= ear Pida (पीड, Pīḍa) = pressure Asana (आसन, Āsana) = pose, posture, seat Karna Pidasana (कणवपीडासन, Karṇa-Pīḍāsana) = ear-pressure-pose 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, Adho Mukha Śvānāsana) 7 IN nāsāgre jump through (EX) lower onto back slowly 5BR rest for a moment 8 IN lift legs into Salamba Sarvangasana (सालम्ब सवावङ्गासन, Sālamba Sarvāṅgāsana) (EX) nāsāgre lower legs behind head press knees into ears 10-25 BR Karna Pidasana (कणवपीडासन, Karṇa-Pīḍāsana) (IN) lift legs (EX) lower onto back slowly 9 IN nāsāgre roll back, lift up, Chakrasana (चक्रसन, Cakrasana) EX lower down slowly, elbows close to the body, Chaturanga Dandasana(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 10 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 11 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
  • 72.
    Uttana (उत्तान, Uttāna)= intense stretch, straight, stretched Pada (पाद, Pāda) = leg, foot Asana (आसन, Āsana) = pose, posture, seat Uttana Padasana (उत्तान पादासन, Uttāna Pādāsana) = intense leg pose 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, Adho Mukha Śvānāsana) 7 IN nāsāgre jump through (EX) lower onto back slowly 8 IN bhrūmadhye extend legs and lift straight legs, open chest/sternum/heart lift head (EX) lower onto crown of head 5-10 BR Uttana Padasana (उत्तान पादासन, Uttāna Pādāsana) (EX) lie down flat 9 IN nāsāgre roll back, lift up, Chakrasana (चक्रसन, Cakrasana) EX lower down slowly, elbows close to the body, Chaturanga Dandasana(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 10 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 11 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
  • 73.
    1 IN añguṣṭhamadhyeraise 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, Adho Mukha Śvānāsana) 7 IN nāsāgre jump through (EX) lower onto knees slowly – set up correct foundation on folded hands/wrists and forearms as well as crown of the head 8 IN nāsāgre lift straight legs 10-25 BR Shirshasana A (शीर्ावसन, Śīrṣāsana) IN nābicakre lift head 10-25 BR Shirshasana B (शीर्ावसन, Śīrṣāsana) EX lower straight legs into 90 degree angle 10-25 BR Urdhva Dandasana (ऊर्धवव दण्डासन, Ūrdhva Daṇḍāsana) IN lift legs back again EX lower legs 10-25 BR repeat 10 times EX nāsāgre lower legs, kneel down coming into 5BR nāsāgre Balasana (बलासन, Balāsana) (IN) lift 9 EX nāsāgre lower down slowly, elbows close to the body, Chaturanga Dandasana(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 10 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 11 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ) Shirsha (शीर्व, Śīrṣa) = head Asana (आसन, Āsana) = pose, posture, seat Shirshasana (शीर्ावसन, Śīrṣāsana) = headstand
  • 74.
    LOTUS POSE ISTHE CLASSICAL MEDIATION POSE. SYMBOLIZING CALM REFLECTION AND INNER TRANQUILITY YOGA MUDRA – SEALS THE ENERGY AND STIMULATES DEEP CLEANSING BOOK- PADMASANA PG 125 & IMPORTANCE OF BADDHA PADMASANA PG 126 Baddha (बद्र्, Baddha) = bound Padma (पद्म, Padma) = lotus Asana (आसन, Āsana) = pose, posture, seat Baddha Padmasana (बद्र् पद्मासन, Baddha Padmāsana) = bound lotus 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, Adho Mukha Śvānāsana) 7 IN nāsāgre jump through (EX) lower down slowly (IN) extend legs Dandasana (दण्डासन, Daṇḍāsana) 8 EX nāsāgre fold legs into Padmasana (पद्मासन, Padmāsana) IN hands behind back, grap feet 5-10 BR Baddha Padmasana (बद्र् पद्मासन, Baddha Padmāsana) 9 EX knees to floor 5-10 BR bhrūmadhye Yoga Mudra (र्ोग मुद्रा, Yoga Mudrā) 10 IN nāsāgre sit up tall Baddha Padmasana (बद्र् पद्मासन, Baddha Padmāsana) (EX) rest hands 11 IN lift up 12 EX nāsāgre lower down slowly, elbows close to the body, Chaturanga Dandasana(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 13 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 14 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, 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 (समस्थित िः, Samasthitiḥ)
  • 75.
    PADMASANA- REGULATES THEBREATH AND STILLS THE MIND UTPLUTIH- BALANCE THE BALANCE. Vinyāsa breath Dṛṣṭi 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(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अर्ो मुख र्शवानासन, Adho Mukha Śvānāsana) 7 IN jump through (EX) lower down slowly (IN) legs extended Dandasana (दण्डासन, Daṇḍāsana) 8 EX fold legs 10-25 BR nāsāgre Padmasana (पद्मासन, Padmāsana) (EX) rest hands 9 IN lift up 10 EX nāsāgre lower down slowly, elbows close to the body, Chaturanga Dandasana(च ुिाङ्ग दण्डासन, Caturāṅga Daṇḍāsana) 11 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्धवव मुख र्शवानासन, Ūrdhva Mukha Śvānāsana) 12 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana(अर्ो मुख र्शवानासन, Adho Mukha Śvānāsana) 13 IN bhrūmadhye jump feet between hands, straighten the spine half way up, lift your head, 14 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 (समस्थित िः, Samasthitiḥ) Ud (उद्, Ud) = prefix for verbs or nouns, which indicates superiority in location, range, power, and intensity pluti (प्लुत , pluti) = jump, lift, lifting-up Utplutih (उथप्लुत िः, Utplutiḥ) = uprooting