VINYASA: Fundamental Asanas (standing 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

Six simple Fundametal Asanas (standing positions) build the fundament for Ashtanga Vinyasa Yoga Practice.


PADANGUSTHASANA
VINYASA:  3
ASANA:    2
DRISTI:   NASAGRAI
1   (IN)  step the legs half a foot apart
    (EX)  take big toes
     IN   head up
2    EX   head down
    5BR   PADANGUSTHASANA
          
3    IN   head up
    (EX)  hold position
-   (IN)  come up
     EX   Samasthitih

     
PADA HASTASANA
VINYASA:  3
ASANA:    2
DRISTI:   NASAGRAI
1   (IN)  step the legs half a foot apart
    (EX)  hands beneath foot
     IN   head up
2    EX   head down
    5BR   PADA HASTASANA
          
3    IN   Head up
    (EX)  Hold position
-   (IN)  come up
     EX   Samasthitih


UTTHITA TRIKONASANA
VINYASA:  5
ASANA:    2,4
DRISTI:   HASTAGRAI
1    IN   step right leg back
2    EX   grab right big toe
    (IN)  look up
    5BR   UTTHITA TRIKONASANA
          
    (EX)  look down
3    IN   come up, turn
4    EX   grab left big toe
    (IN)  look up
    5BR   UTTHITA TRIKONASANA
    (EX)  look down
5    IN   come up
-    EX   Samasthitih


PARAVRITTA TRIKONASANA
VINYASA:  5
ASANA:    2,4
DRISTI:   HASTAGRAI
1    IN   step right leg back
2    EX   left hand beside right foot
    (IN)  look up
    5BR   PARAVRITTA TRIKONASANA
          
    (EX)  look down
3    IN   come up, turn
4    EX   right hand beside left foot
    (IN)  look up
    5BR   PARAVRITTA TRIKONASANA
    (EX)  look down
5    IN   come up
-    EX   Samasthitih


UTTHITA PARSVAKONASANA
VINYASA:  5
ASANA:    2,4
DRISTI:   HASTAGRAI
1    IN   step right leg back
2    EX   right hand to the ground
    (IN)  look up
    5BR   UTTHITA PARSVAKONASANA
          
    (EX)  look down
3    IN   come up, turn
4    EX   left hand to the ground
    (IN)  look up
    5BR   UTTHITA PARSVAKONASANA
    (EX)  look down
5    IN   come up
-    EX   Samasthitih


PARAVRITTA PARSVAKONASANA
VINYASA:  5
ASANA:    2,4
DRISTI:   HASTAGRAI
1    IN   step right leg back
2    EX   left arm over right knee, hand to the ground
    (IN)  look up
    5BR   PARAVRITTA PARSVAKONASANA
          
    (EX)  look down
3    IN   come up, turn
4    EX   right arm over left knee, hand to the ground
    (IN)  look up
     5BR  PARAVRITTA PARSVAKONASANA
    (EX)  look down
5    IN   come up
-    EX   Samasthitih


PRASARITA PADOTTANASANA A
VINYASA:  5
ASANA:    3
DRISTI:   NASAGRAI
1    IN   step right leg back, hands to the waist
2    EX   hands to the ground
    (IN)  look up
3    EX   head to the ground
    5BR   PRASARITA PADOTTANASANA A
          
4    IN   head up
    (EX)  hold position
5    IN   hands to the waist, come up
-    EX   Samasthitih (hold position)


PRASARITA PADOTTANASANA B
VINYASA:  5
ASANA:    3
DRISTI:   NASAGRAI
1    IN   step right leg back, spread arms
2    EX   hands to the waist
    (IN)  look up
3    EX   head to the ground
    5BR   PRASARITA PADOTTANASANA B
          
4    IN   come up
    (EX)  hold position
5    IN   spread arms
-    EX   Samasthitih


PRASARITA PADOTTANASANA C
VINYASA:  5
ASANA:    3
DRISTI:   NASAGRAI
1    IN   step right leg back, spread arms
2    EX   hands behind back
    (IN)  look up
3    EX   head to the ground
    5BR   PRASARITA PADOTTANASANA C
          
4    IN   come up
    (EX)  hold position
5    IN   spread arms
-    EX   Samasthitih

 
PRASARITA PADOTTANASANA D
VINYASA:  5
ASANA:    3
DRISTI:   NASAGRAI
1    IN   step right leg back, hands to the waist
2    EX   grab big toes
    (IN)  look up
3    EX   head to the ground
    5BR   PRASARITA PADOTTANASANA D
          
4    IN   head up
    (EX)  hold position
5    IN   hands to the waist, come up
-    EX   Samasthitih


PARSVOTTANASANA
VINYASA:  5
ASANA:    2,4
DRISTI:   NASAGRAI
1    IN   step right leg back, hands behind back
2    EX   bend over right leg
    5BR   PARSVOTTANASANA
          
3    IN   come up, turn
4    EX   bend over left leg
    5BR   PARSVOTTANASANA
5    IN   come up
-    EX   Samasthitih

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