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

Viparita Shalabhasana

विपरीत शलभासन

Viparīta Śalabhāsana

Info about sequence|Asana overview|Vinyasa overview
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 solar] Ganda Bherundasana [thumb mini] Hanumanasana [thumb mini] Supta Trivikramasana [thumb mini] Digasana [A] [thumb mini] Digasana [B] [thumb mini]
Viparita Shalabhasana


Viparita (विपरीत, Viparīta) = reversed, turned around
Shalabha (शलभ, Śalabha) = Locust, also name of the Goddess Deva-Gandharva (देवगन्धर्व, Deva-Gandharva)/>
Asana (आसन, Āsana) = Posture, Seat
Viparita Shalabhasana (विपरीत शलभासन, Viparīta Śalabhāsana) = Reversed Locust Posture

Vinyāsa breath Dr̥ṣṭi explanation of movement
1 IN añguṣṭhamadhye lift arms over the side
2 EX nāsāgre splay out fingers, arms far forward, extend arms to the ground, knees to chinbones
3 IN bhrūmadhye lift head, long back
4 EX nāsāgre glide backward, slowly lower down, elbows close to body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana), lower down
5 IN lift legs to the back
5BR nāsāgre Viparita Shalabhasana (विपरीत शलभासन, Viparīta Śalabhāsana)
6 EX nāsāgre lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
7 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
8 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
9 IN bhrūmadhye jump feet between hands, straighten the spine half way up, lift your head,
10 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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