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

Viranchyasana [B]

विरञ्च्यासन [ब्]

Virañcyāsana [B]

Info about sequence|Asana overview|Vinyasa overview
Purna Matsyendrasana [thumb mini] Viranchyasana [A] [thumb mini] Way out of the Posture [thumb mini] Viranchyasana [B] [thumb mini] Viranchyasana [B] [thumb mini solar] Viranchyasana [B] [thumb mini] Way in the Posture [thumb mini] Dvi-Pada Viparita Dandasana [thumb mini] Eka-Pada Viparita Dandasana [thumb mini] Viparita Shalabhasana [thumb mini]
Viranchyasana [B]


Viranchi (विरञ्चि, Virañci) = A name of Brahma (ब्रह्म, Brahma). Probably from the root "rach ("रच्, "rac) = create, produce, build, form,
Asana (आसन, Āsana) = Posture, Seat
Viranchhyasana (विरन्छ्यासन, Viranchyāsana) = Posture of Viranchi / Brahma

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) swing through, get down
(IN) Extend legs, Dandasana (दण्डासन, Daṇḍāsana)
8 EX place right ball of foot on hip for Janu"
""
"""
"""Shirshasana ["""""] (जानु"
""
"""
"""शीर्षासन ["""""], Jānu"
""
"""
"""Śīrṣāsana ["""""])
(IN) continue to turn right foot, grab left big toe with straight back
5BR nāsāgre Viranchyasana [B] (विरञ्च्यासन [ब्], Virañcyāsana [B])
9 EX forward and get down on left leg
5BR pādayoragre Viranchyasana [B] (विरञ्च्यासन [ब्], Virañcyāsana [B])
10 IN lift head
(EX) left foot in Lotus Posture
(IN) turn to the left, right hand under left knee, left hand grabs left foot behind the back
5BR pārśvadr̥ṣṭi Viranchyasana [B] (विरञ्च्यासन [ब्], Virañcyāsana [B])
(EX) turn to the front again, untie legs, place hands on 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 (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
13 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
14 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
15 IN jump forward balancing on straight arms, bend legs in the air
(EX) swing through, get down
(IN) extend legs, Dandasana (दण्डासन, Daṇḍāsana)
16 EX place left ball of foot on hip for Janu"
""
"""
"""Shirshasana ["""""] (जानु"
""
"""
"""शीर्षासन ["""""], Jānu"
""
"""
"""Śīrṣāsana ["""""])
(IN) continue to turn left foot, grab right big toe with straight back
5BR nāsāgre Viranchyasana [B] (विरञ्च्यासन [ब्], Virañcyāsana [B])
17 EX forward and get down on right leg
5BR pādayoragre Viranchyasana [B] (विरञ्च्यासन [ब्], Virañcyāsana [B])
18 IN lift head
(EX) right foot in Lotus Posture
(IN) turn to the right, left hand under right knee, right hand grabs right foot behind the back
5BR pārśvadr̥ṣṭi Viranchyasana [B] (विरञ्च्यासन [ब्], Virañcyāsana [B])
(EX) turn to the front again, untie legs, place hands on ground
19 IN lift up balancing on straight arms, bend legs in the air
20 EX nāsāgre lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
21 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
22 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
23 IN bhrūmadhye jump feet between hands, straighten the spine half way up, lift your head,
24 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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