Ashtanga Yoga Advanced A series: Sthira Bhaga - for advanced only

Ashtanga Yoga for advanced practitioners: 35 tough Asanas of third series (Advanced A) play with gravity. The reward: Sthira Bhaga, sublime serenity.

Traditional Practice Series

Dvi-Pada Viparita Dandasana

द्विपाद विपरीत दण्डासन

Dvi-Pāda Viparīta Daṇḍāsana

Info about sequence|Asana overview|Vinyasa overview
Viranchyasana [B] [thumb mini] Viranchyasana [B] [thumb mini] Viranchyasana [B] [thumb mini] Way in the Posture [thumb mini] Dvi-Pada Viparita Dandasana [thumb mini solar] Eka-Pada Viparita Dandasana [thumb mini] Viparita Shalabhasana [thumb mini] Ganda Bherundasana [thumb mini] Hanumanasana [thumb mini] Supta Trivikramasana [thumb mini]
Dvi-Pada Viparita Dandasana


Dve (द्वे, Dve) = two
Pada (पाद, Pāda) = foot, leg
Viparita (विपरीत, Viparīta) = reversed, turned around
Danda (दण्ड, Daṇḍa) = stick
Asana (आसन, Āsana) = Posture, Seat
Dvi-Pada Viparita Dandasana (द्विपाद विपरीत दण्डासन, Dvi-Pāda Viparīta Daṇḍāsana) = Two-legged-inverted-Stick-Posture

Vinyāsa breath Dr̥ṣṭi explanation of movement
1 IN añguṣṭhamadhye raise arms overhead
2 EX nāsāgre spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana)
3 IN bhrūmadhye come half-way up with straight spine, lift head
4 EX nāsāgre hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
7 IN jump forward balancing on straight arms, bend legs in the air
(EX) lower head for Mukta Hasta Shirshasana (मुक्त हस्त शीर्षासन, Mukta Hasta Śīrṣāsana)
8 IN hands change grip for Baddha Hasta Shirshasana (बद्ध हस्त शीर्षासन, Baddha Hasta Śīrṣāsana)
9 EX into backbend until legs are on the ground, then extend legs
5BR nāsāgre Dvi-Pada Viparita Dandasana (द्विपाद विपरीत दण्डासन, Dvi-Pāda Viparīta Daṇḍāsana)
10 IN back to the top to Baddha Hasta Shirshasana (बद्ध हस्त शीर्षासन, Baddha Hasta Śīrṣāsana), change arms and lift
11 EX nāsāgre lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
12 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
13 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, 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 (समस्थितिः, Samasthitiḥ)

legend for the Vinyāsa table:

  • The grey part of the table is performed in Aṣṭāṅga-Yoga practice.
  • Yellow marked is the position depicted on the photo.
  • Vinyāsa:1 = ekam; 2 = dve; 3 = trīṇi; 4 = catvāri; 5 = pañca; 6 = ṣaṭ; 7 = sapta; 8 = aṣṭau; 9 = nava; 10 = daśa; 11 = ekādaśa; 12 = dvādaśa; 13 = trayodaśa; 14 = caturdaśa; 15 = pañcadaśa; 16 = ṣoḍaśa; 17 = saptadaśa; 18 = aṣṭadaśa; 19 = ekonavimśatiḥ; 20 = vimśatiḥ; 21 = ekāvimśatiḥ; 22 = dvāvimśatiḥ; 23 = trayovimśatiḥ; 24 = caturvimśatiḥ; 25 = pañcavimśatiḥ; 26 = ṣoḍavimśatiḥ; 27 = saptavimśatiḥ; 28 = aṣṭovimśatiḥ
  • breath: IN = Inhalation; EX = exhalation; 5BR = five breaths
  • Dr̥ṣṭi: nāsāgre = to the nose; añguṣṭhamadhye = to the middle of the thumb; bhrūmadhye = in the middle of the eye brows; nābicakre = to the navel; ūrdhvadr̥ṣṭi = upwards; hastāgre = to the tip of the hand; pādayoragre = to the tip of the foot; pārśvadr̥ṣṭi = sidewards
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