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

Utthita Trivikrimasana

उत्थित त्रिविकृमासन

Utthita Trivikr̥māsana

Info about sequence|Asana overview|Vinyasa overview
Hanumanasana [thumb mini] Supta Trivikramasana [thumb mini] Digasana [A] [thumb mini] Digasana [B] [thumb mini] Utthita Trivikrimasana [thumb mini solar] Nata Rajasana [A] [thumb mini] Nata Rajasana [B] [thumb mini] Raja Kapotasana [thumb mini] Eka-Pada Raja Kapotasana [thumb mini] Urdhva Dhanurasana [thumb mini]
Utthita Trivikrimasana


utthita (उत्थित, utthita) = raised, high, lifted
Trivikrama (त्रिविक्रम, Trivikrama) = Literally: 3 steps; name of 5. Avatar (अवतर्, Avatar) of
Vishnu (विष्नु, Viṣnu). In a time when a demon ruled over earth, as gnome he stepped in front of him and asked land from him. The demon laughed and granted him as much land as he could encircle with 3 steps. Trivikram used one step for the whole physiscal world, the second for the world consisting of subtle matter, and with the third he thumped the demon into the unterground.
Asana (आसन, Āsana) = Posture, seat
Utthita Trivikrimasana (उत्थित त्रिविकृमासन, Utthita Trivikr̥māsana) = Position of Trivikrama while standing

Vinyāsa breath Dr̥ṣṭi explanation of movement
1 IN lift right leg forward and grab with hands
(EX) pull right leg close to body
5BR nāsāgre Utthita Trivikrimasana (उत्थित त्रिविकृमासन, Utthita Trivikr̥māsana)
2 IN extend arms again
(EX) nāsāgre place right foot down again in Samasthitih (समस्थितिः, Samasthitiḥ)
3 IN lift left leg forward and grab with hands
(EX) pull left leg close to body
5BR nāsāgre Utthita Trivikrimasana (उत्थित त्रिविकृमासन, Utthita Trivikr̥māsana)
- IN extend arms again
(EX) nāsāgre place left foot down again in 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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