VINYASA: Finishing Positions - from Ashtanga Vinyasa Yoga Practice

The traditional technique of Vinyasa in Ashtanga Yoga. - breathing, moving, counting -

ABOUT | ASANA | VINYASA

For proper use:

Vinyasas are numbered through from Samasthitih to Samasthitih, but only bold lines are practised.
The breathing to the Vinyasa is showed as IN / EX. Every Vinyasa has one breath to lead and additional breaths printed in brackets.
Above the Vinyasa count for a position the name of the Asana is given, with the number of Vinyasas from Samasthitih to Samasthitih, the number which represents the Asana, and the Dristi (= point of gaze).

Further explanations

The finishing sequence harmonises the energy (Prana) at the end of Ashtanga Vinyasa Yoga Practice.


SALAMBA SARVANGASANA
VINYASA:  13
ASANA:    8
DRISTI:   NASAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   jump
    (EX)  lie down
    5BR   lie flat
          
8    IN   legs up
   10BR   SALAMBA SARVANGASANA
          
    (EX)  come down
9    IN   Chakrasana
    (EX)  Chaturanga Dandasana
10   IN   Urdhva Mukha Svanasana
11   EX   Adho Mukha Svanasana
12   IN   jump, head up
13   EX   Uttanasana
-    IN   come up
    (EX)  Samasthitih


HALASANA
VINYASA:  13
ASANA:    8
DRISTI:   NASAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   jump
    (EX)  lie down
    5BR   lie flat
8    IN   legs up 
    (EX)  feet to the ground
    8BR   HALASANA
          
    (IN)  legs up
    (EX)  lie down
9    IN   Chakrasana
    (EX)  Chaturanga Dandasana
10   IN   Urdhva Mukha Svanasana
11   EX   Adho Mukha Svanasana
12   IN   jump, head up
13   EX   Uttanasana
-    IN   come up
    (EX)  Samasthitih


KARNAPIDASANA
VINYASA:  13
ASANA:    8
DRISTI:   NASAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   jump through
    (EX)  lie down
    5BR   lie flat
8    IN   legs up
    (EX)  feet to the ground
    8BR   KARNAPIDASANA
          
    (IN)  legs up
    (EX)  lie down
9    IN   Chakrasana
    (EX)  Chaturanga Dandasana
10   IN   Urdhva Mukha Svanasana
11   EX   Adho Mukha Svanasana
12   IN   jump, head up
13   EX   Uttanasana
-    IN   come up
    (EX)  Samasthitih


URDHVA PADMASANA
VINYASA:  14
ASANA:    9
DRISTI:   NASAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   jump through
    (EX)  lie down
    5BR   lie flat
8    IN   Salamba Sarvangasana
    (EX)  fold legs in lotus
9    IN   hands to knee
    8BR   URDHVA PADMASANA
          
    (IN)  unfold
    (EX)  lie down
10   IN   Chakrasana
    (EX)  Chaturanga Dandasana
11   IN   Urdhva Mukha Svanasana
12   EX   Adho Mukha Svanasana
13   IN   jump, head up
14   EX   Uttanasana
-    IN   come up
    (EX)  Samasthitih


PINDASANA
VINYASA:  14
ASANA:    9
DRISTI:   NASAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   jump through
    (EX)  lie down
    5BR   lie flat
8    IN   Salamba Sarvangasana
    (EX)  fold legs in lotus
9   (IN)  hands to knee
     EX   knees down, grap around knees
    8BR   PINDASANA
          
    (IN)  unfold
    (EX)  lie down
10   IN   Chakrasana
    (EX)  Chaturanga Dandasana
11   IN   Urdhva Mukha Svanasana
12   EX   Adho Mukha Svanasana
13   IN   jump, head up
14   EX   Uttanasana
-    IN   come up
    (EX)  Samasthitih


MATSYASANA
VINYASA:  13
ASANA:    8
DRISTI:   BROOMADHYA
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   jump through
    (EX)  lie down 
8   (IN)  legs up
    (EX)  fold legs in lotus 
     IN   open chest
    8BR   MATSYASANA
          
    (EX)  unfold
9    IN   Chakrasana
    (EX)  Chaturanga Dandasana
10   IN   Urdhva Mukha Svanasana
11   EX   Adho Mukha Svanasana
12   IN   jump, head up
13   EX   Uttanasana
-    IN   come up
    (EX)  Samasthitih


UTTANA PADASANA
VINYASA:  13
ASANA:    8
DRISTI:   NASAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   jump through
    (EX)  lie down
8    IN   open chest
    8BR   UTTANA PADASANA
          
    (EX)  down
9    IN   Chakrasana
    (EX)  Chaturanga Dandasana
10   IN   Urdhva Mukha Svanasana
11   EX   Adho Mukha Svanasana
12   IN   jump, head up
13   EX   Uttanasana
-    IN   come up
    (EX)  Samasthitih


SIRSASANA
VINYASA:  13
ASANA:    8
DRISTI:   NASAGRAI, NABI CHACKRA
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   up
    (EX)  kneel down
8    IN   lift legs (and head up)
   10BR   SIRSASANA
          
          
     EX   Urdhva Dandasana
          
   10BR
     IN   legs up            |   repeat
     EX   legs down          |   10 times
          
     IN   legs up
    (EX)  legs down
    5BR   Balasana
          
9   (IN)  up
     EX   Chaturanga Dandasana
10   IN   Urdhva Mukha Svanasana
11   EX   Adho Mukha Svanasana
12   IN   jump, head up
13   EX   Uttanasana
-    IN   come up
    (EX)  Samasthitih


BADDHA PADMASANA / YOGA MUDRA
VINYASA:  16
ASANA:    8,9
DRISTI:   NASAGRAI / BROOMADHYA
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   up
    (EX)  sit down
    (IN)  Dandasana
8    EX   Padmasana
      IN    BADDHA PADMASANA       
          
9    EX   chin to the ground
    8BR   YOGA MUDRA
          
10   IN   Baddha Padmasana
    (EX)  hands to the floor
11   IN   up
9    EX   Chaturanga Dandasana
10   IN   Urdhva Mukha Svanasana
11   EX   Adho Mukha Svanasana
12   IN   jump, head up
13   EX   Uttanasana
-    IN   come up
    (EX)  Samasthitih


PADMASANA
VINYASA:  14
ASANA:    8
DRISTI:   NASAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   up
    (EX)  sit down
    (IN)  Dandasana
8    EX   fold legs in lotus
    (IN)  open chest
   10BR   PADMASANA
          
    (EX)  hands to ground
9    IN   up
10   EX   Chaturanga Dandasana
11   IN   Urdhva Mukha Svanasana
12   EX   Adho Mukha Svanasana
13   IN   jump, head up
14   EX   Uttanasana
-    IN   come up
    (EX)  Samasthitih


UTPLUTHIH
VINYASA:  14
ASANA:    9
DRISTI:   NASAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   up
    (EX)  sit down
    (IN)  Dandasana
8    EX   fold legs in lotus
    (IN)  Padmasana
    (EX)  hands to ground
9    IN   up
   10BR   UTPLUTHIH
          
10   EX   Chaturanga Dandasana
11   IN   Urdhva Mukha Svanasana
12   EX   Adho Mukha Svanasana
13   IN   jump, head up
14   EX   Uttanasana
15   IN   hands up
-    EX   Samasthitih


MANGALA MANTRA


SAVASANA
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   jump
    (EX)  lie down
          SAVASANA

update:: 31.01.2006 - copyright: Arjuna - AshtangaYoga.info - webmaster: Arjuna - disclaimer