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

Vishvamitrasana

विश्वामित्रासन

Viśvāmitrāsana

Info about sequence|Asana overview|Vinyasa overview
Vasishthasana [thumb mini] Vishvamitrasana [thumb mini solar] exit the pose [thumb mini] Kasyapasana [thumb mini] Chakorasana [thumb mini] Bhairavasana [thumb mini] Skandasana [thumb mini] Durvasana [thumb mini] Way into the Position [thumb mini] Urdhva Kukkutasana [A] [thumb mini]
Vishvamitrasana


Vishvamitra (विश्वामित्र, Viśvāmitra) = literally: "Everbodys darling – the friend of everybody". Vishvamitra is a famous rishi and saint. He was born in the Kshatriya (क्षत्रिय, Kṣatriya)-caste (caste of Warriors and Kings) and is said to be the descendant of Kushika (कुशिक, Kuśika) and Puruvas (पुरूवस्, Purūvas), a moon-race of Kings. He was the sovereign of Kanjakubia (कन्जाकुबिअ, Kanjākubia) respectively. Kanoj (कनोज्, Kanoj). He’s mostly famous for his conflicts with the Brahman Vasishta. Vishvamitra lost a philosophical challenge against Vasishta. Yet he managed to ascend from the caste of Warriors (Kshatriya, क्षत्रिय, Kṣatriya) to become Brahman. One by one he gained the titles of Rajarshi (राजर्षि, Rājarṣi), Rishi (ऋषि, R̥ṣi), Maharishi (महऋषि, Mahar̥ṣi) and finally Brahmarshi (ब्रह्मर्षि, Brahmarṣi). He’s said to be the author of most of the Rig-Veda (ऋग्वेद, R̥g-Veda). Furthermore he’s said to be the author of a legal text, aDhanurveda (धनुर्वेद, Dhanurveda) and a medical book.
Asana (आसन, Āsana) = pose, posture, seat
Vishvamitrasana (विश्वमित्रासन, Viśvamitrāsana) = Pose of Vishvamitra

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 right leg over right arm
(EX) left arm lies on sidebody, balancing on right hand
(IN) extend right leg, lift left arm up
5BR hastāgre Vishvamitrasana (विश्वामित्रासन, Viśvāmitrāsana)
8 EX left hand back to sidebody then to floor
9 IN lift both legs
10 EX nāsāgre lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
11 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
12 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
13 IN left leg over left arm
(EX) right arm lies on sidebody, balancing on left hand
(IN) extend left leg, lift right arm up
5BR hastāgre Vishvamitrasana (विश्वामित्रासन, Viśvāmitrāsana)
14 EX right hand back to sidebody then to floor
15 IN lift both legs
16 EX nāsāgre lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
17 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
18 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
19 IN bhrūmadhye jump feet between hands, straighten the spine half way up, lift your head,
20 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
Menu