ASANAS

ASANAS Importance Of Asanas
Four Asanas are prescribed for the purpose of Japa and meditation. They are Padmasana, Siddhasana, Svastikasana and Sukhasana. You must be able to sit in any one of these four Asanas at a stretch for full three hours without shaking the body. Then only you will get Asana-Jaya, mastery over the Asana. Without securing a steady Asana, you cannot further get on well in meditation. The steadier you are in your Asana, the more you will be able to concentrate and make your mind one-pointed. If you can be steady in the posture even for one hour, you will be able to acquire one-pointed mind and feel thereby infinite peace and Atmic Ananda. When you sit on the posture, think: I am as firm as a rock. Give this suggestion to the mind half a dozen times. Then the Asana will become steady soon. You must become as a living statue when you sit for Dhyana. Then only there will be real steadiness in your Asana. In one year by regular practice you will have success and will be able to sit for three hours at a stretch. Start with half an hour and gradually increase the period. When you sit in the Asana, keep your head, neck and trunk in one straight line. Stick to one Asana and make it quite steady and perfect by repeated attempts. Never change the Asana. Adhere to one tenaciously. Realise the full benefits of one Asana. Asana gives Dridhata (strength). Mudra gives Sthirata (steadiness). Pratyahara gives Dhairya (boldness). Pranayama gives Laghima (lightness). Dhyana gives Pratyakshatva (perception) of Self and Samadhi gives Kaivalya (isolation) which is verily the freedom or final beatitude. The postures are as many in number as there are number of species of living creatures in this universe. There are 84 lakhs of Asanas described by Lord Siva. Among them 84 are the best and among these, 32 are very useful. There are some Asanas which can be practised while standing. These are Tadasana, Trikonasana, Garudasana, etc. There are some which can be practised by sitting, such as Paschimottanasana, Padmasana, etc. Some Asanas are done while lying down. These are Uttanapadasana, Pavanamuktasana, etc. Sirshasana, Vrikshasana, etc., are done with head downwards and legs upwards. In olden days these Asanas were practised in Gurukulas and so the people were strong and healthy and had long lives. In schools and colleges these Asanas should be introduced. Ordinary physical exercises develop the superficial muscles of the body only. One can become a Sandow with a beautiful physique by the physical exercises. But Asanas are intended for physical and spiritual development. Detailed instructions regarding the technique of 94 Asanas are given in my book Yoga Asanas with illustrations. Here I will mention only a few of the Asanas that are useful for concentration, meditation and for awakening the Kundalini.
1. Padmasana (Lotus Pose)

Amongst the four poses prescribed for Japa and Dhyana, Padmasana comes foremost. It is the best Asana for contemplation. Rishis like Gheranda, Sandilya, speak very highly of this vital Asana. This is highly agreeable for householders. Even ladies can sit in this Asana. Padmasana is suitable for lean persons and for youths as well.
Sit on the ground by spreading the legs forward. Then place the right foot on the left thigh and the left foot on the right thigh. Place the hands on the knee-joints. You can make a fingerlock and keep the locked hands over the left ankle. This is very convenient for some persons. Or you can place the left hand over the left knee and then place the right hand over the right knee with the palm facing upwards and the index finger touching the middle portion of the thumb (Chinmudra).
PADMASANA
2. Siddhasana (The Perfect Pose)

Next to Padmasana comes Siddhasana in importance. Some eulogise this Asana as even superior to Padmasana for purposes of Dhyana. If you get mastery over this Asana, you will acquire many Siddhis. Further it was being practised by many Siddhas of yore. Hence the name Siddhasana. Even fatty persons with big thighs can practise this Asana easily. In fact this is better to some persons than Padmasana. Young Brahmacharins who attempt to get established in celibacy should practise this Asana. This Asana is not suitable for ladies. Place one heel at anus. Keep the other heel on the root of the generative organ. The feet or legs should be so nicely arranged that the ankle-joints should touch each other. Hands can be placed as in Padmasana.
SIDDHASANA
3. Svastikasana (Prosperous Pose)

Svastikasana is sitting at ease with the body erect. Spread the legs forward. Fold the left leg and place the foot near the right thigh muscles. Similarly bend the right leg and push it in the space between the thigh and calf muscles. Now you will find the two feet between the thighs and calves of the legs. This is a very comfortable Asana. Those who find it difficult to do this, can sit in Samasana. Place the left heel at the beginning of right thigh and the right heel at the beginning of the left thigh. Sit at ease. Do not bend either on the left or right. This is called Samasana.
4. Sukhasana
Any easy, comfortable posture for Japa and meditation is Sukhasana, the important point being the head, neck and trunk should be in a line without curve. People who begin Japa and meditation after 30 or 40 years of age generally are not able to sit in Padma, Siddha or Svastikasana for a long time. People sit in any wrong way and they call it Sukhasana. The trouble is even without their knowledge the backbone forms a curve in a few minutes. Now I will describe to you a nice Sukhasana whereby old persons can sit and meditate for a long time. Young persons should not try this. This is specially designed to suit old people who are unable to sit in Padmasana or Siddhasana in spite of repeated attempts. Take a cloth 5 cubits long. Fold it nicely length-wise till the width becomes half a cubit. Sit in your usual way keeping the feet below your thighs. Raise the two knees to the level of your chest till you get a space of 8 or 10 inches between the knees. Now take the folded cloth. Keep one end near the left side, touching the right knee, come to the starting point. Then make a knot of the two ends. Keep your palms face to face and place them on the support of the cloth between the knees. In this Asana the hands, legs and backbone are supported. Hence you will never feel tired. If you cannot do any other Asana sit at least in this Asana and do Japa and meditation for a long time. You can also have Svadhyaya (study of religious books) in this Asana.
5. Sirshasana (Topsy Turvy Pose)

Spread a four-folded blanket. Sit on the two knees. Make a finger-lock by interweaving the fingers. Place it on the ground up to the elbow. Now keep the top of your head on this finger-lock or between the two hands. Slowly raise the legs till they become vertical. Stand for five seconds in the beginning and gradually increase the period by 15 seconds each week to 20 minutes or half an hour. Then very slowly, bring it down. Strong people will be able to keep the Asana for half an hour within 2 or 3 months. Do it slowly. There is no harm. If you have time, do twice daily both morning and evening. Perform this Asana very, very slowly, to avoid jerks. While standing on the head, breathe slowly through the nose and never through the mouth. You can place the hands on the ground one on each side of the head. You will find this easy to practise, if you are fat. If you have learnt balancing, you can take to the finger-lock method. This Asana is nothing for those who can balance on parallel bars or on the ground. Ask your friend to assist you to keep the legs steady while practising or get the help of a wall. In the beginning some persons may have a novel sensation during practice but this vanishes soon. It brings joy and glee. After the exercise is over take a little rest for five minutes and then take a cup of milk. There are people who are doing this Asana for two or three hours at one stroke.
SIRSHASANA BENEFITS This is very useful in keeping up Brahmacharya. It makes you Oordhvaretas. The seminal energy is transmuted into spiritual energy, Ojas-Shakti. This is also called sex-sublimation. You will not have wet-dreams, Spermatorrhea. In an Oordhvareto-Yogi the seminal energy flows upwards into the brain for being stored up as spiritual force which is used for contemplative purposes (Dhyana).
When you do this Asana, imagine that the seminal energy is being converted into Ojas and is passing along the spinal column into the brain for storage. Sirshasana is really a blessing and a nectar. Words will fail to adequately describe its beneficial results and effects. In this Asana alone, the brain can draw plenty of Prana and blood. Memory increases admirably. Lawyers, occultists and thinkers will highly appreciate this Asana. This leads to natural Pranayama and Samadhi by itself. No other effort is necessary. If you watch the breath, you will notice it becoming finer and finer. In the beginning of practice there will be a slight difficulty in breathing. As you advance in practice, this vanishes entirely. You will find real pleasure and exhilaration of spirit in this Asana. Great benefit is derived by sitting for meditation after Sirshasana. You can hear Anahata sound quite distinctly. Young, robust persons should perform this Asana. Householders who practise this should not have frequent sexual intercourse.
6. Sarvangasana (All-Members Pose)

This is a mysterious Asana which gives wonderful benefits. Spread a thick blanket on the floor and practise this Asana on the blanket. Lie on the back quite flat. Slowly raise the legs. Lift the trunk, hips, and legs quite vertically. Support the back with the two hands, one on either side. Rest the elbows on the ground. Press the chin against the chest (Jalandhara Bandha). Allow the back-shoulder portion and neck to touch the ground closely. Do not allow the body to shake or move to and fro. Keep the legs straight. When the Asana is over, bring the legs down very, very slowly with elegance and not with any jerks. In this Asana the whole weight of the body is thrown on the shoulders. You really stand on the shoulders with the help and support of the elbows. Concentrate on the Thyroid gland which lies on the front lower part of the neck. Retain the breath as long as you can do with comfort, and slowly exhale through the nose. You can do this Asana twice daily, morning and evening. This should immediately be followed by Matsyasana (fish-posture). This will relieve pains in the back part of the neck and intensify the usefulness of Sarvangasana. Stand on the Asana for two minutes and gradually increase the period to half an hour.
SARVANGASANA BENEFITS This is a panacea, a cure-all, a sovereign specific for all diseases. It brightens the psychic faculties and awakens Kundalini Sakti, removes all sorts of diseases of intestine and stomach, and augments the mental power. It supplies a large quantity of blood to the roots of spinal nerves. It is this Asana which centralises the blood in the spinal column and nourishes it beautifully. But for this Asana there is no scope for these nerve-roots to draw sufficient bloodsupply. It keeps the spine quite elastic. Elasticity of the spine means everlasting youth. It stimulates you in your work. It prevents the spine from early ossification (hardening). So you will preserve and retain your youth for a long time. It helps a lot in maintaining Brahmacharya. Like Sirshasana, it makes you an Oordhvaretas. It checks wet-dreams effectively. It rejuvenates those who have lost their potency. It acts as a powerful blood-tonic and purifier. It tones the nerves and awakens Kundalini. Spinal column is rendered very soft and elastic. This Asana prevents the early ossification of the vertebral bones. Ossification is quick degeneration of bones. Old age manifests quickly on account of early ossification. The bones become hard and brittle in the degenerative process. He who practises Sarvangasana is very nimble, agile, full of energy. The muscles of the back are alternately contracted, relaxed and then pulled and stretched. Hence they draw a good supply of blood by these various movements and are well nourished. Various sorts of myalgia (muscular rheumatism), lumbago, sprain, neuralgia, etc., are cured by this Asana. The vertebral column becomes as soft and elastic as rubber. It is twisted and rolled as it were like a piece of canvas sheet. A man who practises this Asana can never become lazy even a bit. He is a two-legged talking squirrel. The vertebral column is a very important structure. It supports the whole body. It contains the spinal cord, spinal nerve and sympathetic system. In Hatha Yoga the spine is termed as Meru Danda. Therefore you must keep it healthy, strong and elastic. The muscles of the abdomen, the rectic muscles and the muscles of the thigh are also toned and nourished well. Obesity or corpulence and habitual chronic
constipation, Gulma, congestion and enlargement of the liver and spleen are cured by this Asana.
7. Matsyasana (Fish Posture)

This Asana will help one to float on water easily with Plavini Pranayama. Therefore it is called fish-pose, Matsyasana. Spread a blanket and sit on Padmasana by keeping the right foot over the left thigh and the left over right thigh. Then lie flat on the back. Hold the head by the two elbows. This is one variety. Stretch the head back, so that the top of your head rests on the ground firmly on one side and the buttocks only on the other, thus making a bridge or an arch of the trunk. Place the hands on the thighs or catch the toes with the hands. You will have to give a good twisting to the back. This variety is more efficacious than the former one. The benefits that you derive from this variety are a hundred times more than what you get in the previous variety. Those fatty persons with thick calves, who find it difficult to have Padmasana (foot-lock), may simply sit in the ordinary way and then practise this Asana. Practise the Padmasana first. Make it firm, easy and steady. Then take Matsyasana. Do this Asana for 10 seconds in the beginning and increase it to 10 minutes. When you have finished the Asana, slowly release the head with the help of hands and get up. Then unlock the Padmasana. You must practise this Asana soon after Sarvangasana. It will relieve stiffness of the neck and all crampy conditions of the cervical region caused by long practice of Sarvangasana. This gives natural massage or shampooing to the congested parts of the neck and shoulders. Further it affords the maximum benefits of Sarvangasana. It is a complimentary Asana of Sarvangasana. Rather it supplements Sarvangasana. As the larynx or wind-box and trachea (wind-pipe) are thrown open widely, this Asana helps deep breathing. Matsyasana is the destroyer of many diseases. It removes constipation. It brings down the accumulated faecal matter to the rectum. It is useful in asthma, consumption, chronic bronchitis, etc., on account of the deep breathing.
MATSYASANA
8. Paschimottanasana
Sit on the ground and stretch the legs stiff like a stick. Catch the toes with the thumb and index and middle fingers. While catching, you have to bend the trunk forwards. Fatty persons will find it rather difficult to bend. Exhale. Slowly bend without jerks till your forehead touches your knees. You can keep the face even
between the knees. When you bend down, draw the belly back. This facilitates the bending forward. Bend slowly by gradual degrees. Take your own time. There is no hurry. When you bend down, bend the head between the hands. Retain it on a level with them. Young persons with elastic spine can touch the knees with the forehead even in their very first attempt. In the case of grown-up persons with rigid spinal column, it will take a fortnight or a month for complete success in the posture. Retain the breath till you take the forehead back, to its original position, till you sit straight again. Then breathe. Retain the pose for 5 seconds. Then gradually increase the period to 10 minutes. Those who find it difficult to do the full Paschimottanasana, can do half pose with one leg and one hand and then with the other leg and hand. They will find this more easy. After some days when the spine has become more elastic, they can have recourse to the full pose. You will have to use common-sense while practising Yogasanas.
PASCHIMOTTANASANA BENEFITS This is an excellent Asana. It makes the breath flow through the Brahma Nadi and Sushumna, and rouses the gastric fire. It reduces fat in the abdomen and makes the loins lean. This Asana is a specific for corpulence or obesity. It brings about reduction of spleen and liver in cases of enlargement of spleen. What Sarvangasana is for the stimulation of endocrine glands, so is Paschimottanasana for the stimulation of abdominal viscera, such as kidneys, liver, pancreas, etc. This Asana relieves constipation, removes sluggishness of liver, dyspepsia, belching and gastritis. Lumbago and all sorts of myalgia of the back muscles are cured. This Asana cures piles and diabetes also. The muscles of the abdomen, the solar plexus, the epigastric plexus, bladder prostate, lumbar nerves, sympathetic cord are all toned up and kept in a healthy, sound condition.
9. Mayurasana (Peacock Pose)

This is more difficult than Sarvangasana. This demands good physical strength. Kneel on the ground. Sit on the toes. Raise the heels up. Join the two forearms together. Place the palms of the two hands on the ground. The two little fingers must be in close touch. They project towards the feet. Now you have got steady and firm forearms for supporting the whole body in the ensuing elevation of the
trunk and legs. Now bring down the abdomen slowly against the conjoined elbows. Support your body upon your elbows that are pressed now against the navel or umbilicus. This is the first stage. Stretch your legs and raise the feet stiff and straight on a level with the head. This is second stage. Neophytes (beginners) find it difficult to keep up the balance as soon as they raise the feet from the ground. Place a cushion in front. Sometimes you will have a fall forwards and you may hurt your nose slightly. Try to slip on the sides when you cannot keep up the balance. If you find it difficult to stretch the two legs backwards at one stroke, slowly stretch one leg first and then the other. If you adopt the device of leaning the body forwards and head downwards the feet will by themselves leave the ground and you can stretch them quite easily. When the Asana is in full manifestation the head, trunk, buttocks, thighs, legs and feet will be in one straight line and parallel to the ground. This posture is very beautiful to look at. Beginners can practise this Asana by holding on to a table. They will find it easy to practise this. If you understand the technique of this Asana and if you use your common-sense you can do it easily and can keep up the balance without much difficulty. Fatty people have frequent nasty falls, slips and doublings and they excite much laughter amongst the onlookers. Do not bend the legs when you stretch them. Practise this Asana from 5 to 20 seconds. Those who have good physical strength can do it for 2 or 3 minutes. Retain the breath when you raise the body. It will give you immense strength. When you finish the Asana, exhale slowly.
MAYURASANA BENEFITS This is a wonderful Asana for improving digestion. It destroys the effects of unwholesome food, and increases the digestive power. It cures dyspepsia and diseases of the stomach like Gulma (chronic gastritis), and reduces spleenic and liver enlargements by increasing the intra-abdominal pressure. The whole abdominal organs are properly toned and stimulated well by the increase of intraabdominal pressure. Sluggishness of liver or hepatic torpidity disappears. It tones the bowels and removes constipation (ordinary, chronic and habitual). It awakens Kundalini.
10. Ardha Matsyendrasana
Paschimottanasana and Halasana bend the spine forwards. Dhanur, Bhujanga and Salabha Asanas are counter-poses to bend the spine backwards. This is not sufficient. It must be twisted and bent from side to side also (lateral movements). Then only perfect elasticity of the spinal column can be ensured. The Matsyendrasana serves this purpose well in giving a lateral twist to the spinal column. Place the left heel near the anus and below the scrotum. It can touch the perennial space. Do not allow the heel to move from this space. Bend the knee and place the right ankle at the root of the left thigh and rest the right foot well on the ground close to the left hip-joint. Place the left axilla or arm-pit over the top of the vertically bent right knee. Push the knee now a little to the back so that it touches the back part of the axilla. Catch hold of the left foot with left palm. Then applying pressure at the left shoulder-joint slowly twist the spine and turn to the extreme right. Turn the face also to the right as much as you can do. Bring it in a line with the right shoulder. Swing round the right arm towards the back. Catch hold of the left thigh with the right hand. Retain the pose from 5 to 15 seconds. Keep the vertebral column erect. Do not bend. Similarly you can twist the spine to the left side.
ARDHA MATSYENDRASANA BENEFITS This Asana increases appetite by increasing the digestive fire. It destroys terrible diseases. It rouses Kundalini and makes the moon-flow, Chandranadi, steady. Above the root of the palate the moon is said to be located. It drops the cool ambrosial nectar, which is wasted by mixing with gastric fire. But this Asana prevents it. It keeps the spine elastic and gives a good massage to the abdominal organs. Lumbago and all sorts of muscular rheumatism of the back-muscles are cured. The spinal nerve-roots and sympathetic system are toned. They draw a good supply of blood. This Asana is an adjunct to Paschimottanasana.
11. Vajrasana (The Adamantine Pose)
Those who sit in this Asana have a quite steady and firm pose. They cannot be easily shaken. The knees are rendered very hard. Merudanda becomes firm and strong. This Asana resembles more or less the Namaz pose in which the Muslims sit for prayer. Keep the soles of the feet on both sides of the anus, i.e., place the thighs on the legs one over the other and the soles on the buttocks. The calves must touch the thighs. The part from the toe to the knee should touch the ground. The whole burden of the body is put on the knees and ankles. In the beginning of practice you may feel a slight pain in the knee and ankle-joints but it passes off very quickly. Massage the painful parts and two joints with the hands. You can use a little Iodex or Amrutanjan for rubbing. After fixing the feet and the knees, put both the hands straight on the knees. Keep the knees quite close. Sit like this keeping the trunk, neck and head in one straight line. This is the most common Asana. You can sit in this Asana for a very long time comfortably. Yogins generally sit in this Asana.
VAJRASANA BENEFITS If you sit in this Asana for fifteen minutes immediately after food, the food will be digested well. Dyspeptics will derive much benefit. The Nadis, nerves and muscles of the legs and thighs are strengthened. Myalgia in the knees, legs, toes and thighs disappears. Sciatica vanishes. Flatulence is removed. Stomach exercises a stimulating, beneficial influence on Kanda, the most vital part from which all the Nadis spring.
12. Urdhva Padmasana (Above Lotus Pose)

Perform Sirshasana. Slowly bend the right leg and keep it on the left thigh and keep the left leg on the right thigh. You must do this very carefully and slowly. If you can stand in Sirshasana for more than 10 or 15 minutes, then you can attempt this. Otherwise you will have a fall and injure your legs. A gymnast, who can balance on the parallel bars on the ground, can do this. The benefits of Sirshasana can be realised from this Asana.
URDHVA PADMASANA
Instructions On Asanas
1. Asana is the first Anga of the Ashtanga Yoga. When you are established in Asana, then only you will derive the benefits of Pranayama. 2. Spread a blanket on the floor and practise the Asanas over the blanket. Use a pillow or four-folded blanket for practising Sirshasana and its varieties. 3. Wear a Langotee or Kowpeen when you practise Asanas. You can have a banian on the body. 4. Do not wear spectacles when you do Asanas. They may be broken or they will injure your eyes. 5. Those who practise Sirshasana, etc., for a long time, should take light tiffin or a cup of milk after finishing the Asanas. 6. Be regular in the practice. Those who practise by fits and starts will not derive any benefit. 7. Asana should be done on empty stomach in the morning or at least three hours after food. Morning time is best for doing Asanas. 8. If the foundation of a building is not properly laid, the superstructure will fall down in no time, even so if a Yogic student has not gained mastery over the Asanas, he cannot successfully proceed in his higher courses of Yogic practices. 9. Japa and Pranayama should go hand in hand with Yoga Asanas. Then only it becomes real Yoga. 10. In the beginning you cannot perform some of the Asanas perfectly. Regular practice will give perfection. Patience and perseverance, earnestness and sincerity are needed.
11. Never change the Asanas. Adhere to one set tenaciously. If you do one set of Asanas today and some other tomorrow and so on, you cannot derive any benefit. 12. The more steady you are on the Asana the more you will be able to concentrate and make your mind one-pointed. You cannot get on well in your meditation without having a steady posture. 13. Mild Kumbhaka during the practice of Asanas augments the efficacy of Asanas and give increased power and vitality to the practitioner. 14. Everyone should select a course of a few Asanas to suit his temperament, capacity, convenience, leisure and requirement. 15. If you are careful about your diet, Asanas and meditation, you will have fine, lustrous eyes, fair complexion and peace of mind in a short time. Hatha Yoga ensures beauty, strength and spiritual success to the Yogic students. 16. A man can sit for 10 hours at one stretch motionless on the Asana and yet he may be full of desires. This is a mere physical practice like an acrobatic or circus feat. A man without dosing the eyes, without winking, without turning the eyeballs can practise Tratak for three hours and yet he may be full of desires and egoism. This is also another kind of physical exercise. This has nothing to do with spirituality. People are deceived when they see persons who can do the above practices. Fasting for 40 days is also another kind of training of the physical body. 17. Pranayama with Asanas before starting Japa and meditation is very good and conducive. It removes laziness and drowsiness of the body and mind. It steadies the mind also. It fills the mind with new vigour and peace. 18. Asanas can be practised on the sandy bed of rivers, open airy places and by seaside also. If you practise them in a room, see that the room is not congested. You should clean it every day. 19. A Vedantin is afraid to do Asanas on the ground that the practice will intensify Dehadhyasa and militate against his practice of Vairagya. I have seen many Vedantins in a sickly condition with poor physique and dilapidated constitution. They can hardly do any rigid Sadhana. They may utter: Om Om Om, mechanically through lips only. They have not sufficient strength to raise the Brahmakara Vritti. 20. The body is closely related to the mind. Sickly, weak body is Jada. The body is an important instrument for Self-realisation. The instrument must be kept clean, strong and healthy.
Vasishtha (, Vasiha) = literally: "the richest"; name of a famous vedic saint. According to scriputes he owned Nandini, the legendary cow of prosperity. It made all wishes of the Brahman came true. Vasishtha is known for his conflicts with Vishvamitra. He is said to be one of the 7 Saints represented in the constllation of the Big Dipper. Asana (, sana) = pose, posture, seat Vasishthasana (, Vasihsana) = Pose of Vashista
Vinysa
breath IN EX
Di
aguhamadhye nsgre
explanation of movement raise arms overhead spread fingers, hinging at the hip fold forward, hands to groundUttanasana (, Uttnsana) come half-way up with straight spine, lift head hands down, float back, ellbows close to chest Chaturanga Dandasana ( , Caturga Dasana) roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana ( , rdhva Mukha vnsana) tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana ( , Adho Mukha vnsana) Side plank pose right hand to the midline, left hand to body
1 2
3 4
IN EX
bhrmadhye nsgre
IN
bhrmadhye
EX
nbicakre
IN (EX)
IN 5BR
pdayoragre
left arm raises perpendicular, left leg to hand Vasishthasana (, Vasihsana) lower left leg drishti to raised hand hand to side, in Chaturanga Dandasana ( , Caturga Dasana)
EX IN EX
10
IN
bhrmadhye
Urdhva Mukha Shvanasana ( , rdhva Mukha vnsana) Adho Mukha Shvanasana ( , Adho Mukha vnsana)
11
EX
nbicakre
Vinysa
breath IN (EX)
Di
explanation of movement Side plank pose left hand to midline, right hand to body
12
13
IN 5BR
pdayoragre
right arm raises perpendicular, right leg to hand Vasishthasana (, Vasihsana) lower left leg drishti to raised hand hand to side, in Chaturanga Dandasana ( , Caturga Dasana)
14
EX IN EX
15
IN
bhrmadhye
Urdhva Mukha Shvanasana ( , rdhva Mukha vnsana) Adho Mukha Shvanasana ( , Adho Mukha vnsana) jump feet between hands, straighten the spine half way up, lift your head, bring chest all the way in, Uttanasana (, Uttnsana) lift the head again, straighten spine, palms or finger tips remain on the ground stand all the way up, arms on sides, Samasthitih (, Samasthiti)
16
EX
nbicakre
17 18 -
IN EX IN EX
bhrmadhye nsgre bhrmadhye
nsgre
legend for the Vinysa table:
The grey part of the table is performed in Aga-Yoga practice. Yellow marked is the position depicted on the photo. Vinysa:1 = ekam; 2 = dve; 3 = tri; 4 = catvri; 5 = paca; 6 = a; 7 = sapta; 8 = aau; 9 = nava; 10 = daa; 11 = ekdaa; 12 = dvdaa; 13 = trayodaa; 14 = caturdaa; 15 = pacadaa; 16 = oaa; 17 = saptadaa; 18 = aadaa; 19 = ekonavimati; 20 = vimati; 21 = ekvimati; 22 = dvvimati; 23 = trayovimati; 24 = caturvimati; 25 = pacavimati; 26 = oavimati; 27 = saptavimati; 28 = aovimati breath: IN = Inhalation; EX = exhalation; 5BR = five breaths Di: nsgre = to the nose; aguhamadhye = to the middle of the thumb; bhrmadhye = in the middle of the eye brows; nbicakre = to the navel; rdhvadi = upwards; hastgre = to the tip of the hand; pdayoragre = to the tip of the foot; prvadi = sidewards
Vishvamitrasana
Vivmitrsana Info about sequence|Asana overview|Vinyasa overview
Vishvamitra (, Vivmitra) = literally: "Everbodys darling the friend of everybody". Vishvamitra is a famous rishi and saint. He was born in the Kshatriya (, Katriya)-caste (caste of Warriors and Kings) and is said to be the descendant of Kushika ( , Kuika) andPuruvas (, Purvas), a moon-race of Kings. He was the sovereign of Kanjakubia( , Kanjkubia) respectively. Kanoj (, Kanoj). Hes 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, , Katriya) to become Brahman. One by one he gained the titles of Rajarshi (, Rjari), Rishi (, i), Maharishi (, Mahai) and finally Brahmarshi (, Brahmari). Hes said to be the author of most of the Rig Veda (, g-Veda). Furthermore hes said to be the author of a legal text, aDhanurveda( , Dhanurveda) and a medical book. Asana (, sana) = pose, posture, seat Vishvamitrasana (, Vivamitrsana) = Pose of Vishvamitra
Vinysa
breath
Di
aguhamadhye
explanation of movement
IN
raise arms overhead
EX
nsgre
spread fingers, hinging at the hip fold forward, hands to groundUttanasana (, Uttnsana)
IN
bhrmadhye
come half-way up with straight spine, lift head
EX
nsgre
hands down, float back, ellbows close to chest Chaturanga Dandasana ( , Caturga Dasana)
IN
bhrmadhye
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana ( , rdhva Mukha vnsana)
EX
nbicakre
tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana ( , Adho Mukha vnsana)
IN
right leg over right arm
(EX)
left arm lies on sidebody, balancing on right hand
Vinysa
breath
Di
(IN)
hastgre
extend right leg, lift left arm up Vishvamitrasana (, Vivmitrsana)
5BR
EX
left hand back to sidebody then to floor
IN
lift both legs
10
EX
nsgre
lower down slowly, elbows close to the body, Chaturanga Dandasana ( , Caturga Dasana)
11
IN
bhrmadhye
12
EX
nbicakre
tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana ( , Adho Mukha vnsana)
13
IN
left leg over left arm
(EX)
right arm lies on sidebody, balancing on left hand
(IN)
hastgre
extend left leg, lift right arm up Vishvamitrasana (, Vivmitrsana)
5BR
14
EX
right hand back to sidebody then to floor
15
IN
lift both legs
16
EX
nsgre
17
IN
bhrmadhye
18
EX
nbicakre
19
IN
bhrmadhye
jump feet between hands, straighten the spine half way up, lift your head, bring chest all the way in, Uttanasana (, Uttnsana)
20
EX
nsgre
IN
bhrmadhye
lift the head again, straighten spine, palms or finger tips remain on the ground stand all the way up, arms on sides, Samasthitih (, Samasthiti)
EX
nsgre
The grey part of the table is performed in Aga-Yoga practice. Yellow marked is the position depicted on the photo.
Vinysa:1 = ekam; 2 = dve; 3 = tri; 4 = catvri; 5 = paca; 6 = a; 7 = sapta; 8 = aau; 9 = nava; 10 = daa; 11 = ekdaa; 12 = dvdaa; 13 = trayodaa; 14 = caturdaa; 15 = pacadaa; 16 = oaa; 17 = saptadaa; 18 = aadaa; 19 = ekonavimati; 20 = vimati; 21 = ekvimati; 22 = dvvimati; 23 = trayovimati; 24 = caturvimati; 25 = pacavimati; 26 = oavimati; 27 = saptavimati; 28 = aovimati breath: IN = Inhalation; EX = exhalation; 5BR = five breaths Di: nsgre = to the nose; aguhamadhye = to the middle of the thumb; bhrmadhye = in the middle of the eye brows; nbicakre = to the navel; rdhvadi = upwards; hastgre = to the tip of the hand; pdayoragre = to the tip of the foot; prvadi = sidewards
exit the pose

Info about sequence|Asana overview|Vinyasa overview
Vinysa
breath
Di
aguhamadhye
IN
raise arms overhead
EX
nsgre
IN
bhrmadhye
EX
nsgre
IN
bhrmadhye
EX
nbicakre
IN
right leg over right arm
(EX)
left arm lies on sidebody, balancing on right hand
(IN)
extend right leg, lift left arm up
Vinysa
breath
Di
hastgre
explanation of movement Vishvamitrasana (, Vivmitrsana)
5BR
EX
left hand back to sidebody then to floor
IN
lift both legs
10
EX
nsgre
11
IN
bhrmadhye
12
EX
nbicakre
13
IN
left leg over left arm
(EX)
right arm lies on sidebody, balancing on left hand
(IN)
hastgre
extend left leg, lift right arm up Vishvamitrasana (, Vivmitrsana)
5BR
14
EX
right hand back to sidebody then to floor
15
IN
lift both legs
16
EX
nsgre
17
IN
bhrmadhye
18
EX
nbicakre
19
IN
bhrmadhye
20
EX
nsgre
IN
bhrmadhye
EX
nsgre
The grey part of the table is performed in Aga-Yoga practice. Yellow marked is the position depicted on the photo. Vinysa:1 = ekam; 2 = dve; 3 = tri; 4 = catvri; 5 = paca; 6 = a; 7 = sapta; 8 = aau; 9 = nava; 10 = daa; 11 = ekdaa; 12 = dvdaa; 13 = trayodaa; 14 = caturdaa; 15 = pacadaa; 16 = oaa; 17 = saptadaa; 18 = aadaa; 19 = ekonavimati; 20 = vimati; 21 = ekvimati; 22 = dvvimati; 23 = trayovimati; 24 = caturvimati; 25 = pacavimati; 26 = oavimati; 27 = saptavimati; 28 = aovimati breath: IN = Inhalation; EX = exhalation; 5BR = five breaths
Di: nsgre = to the nose; aguhamadhye = to the middle of the thumb; bhrmadhye = in the middle of the eye brows; nbicakre = to the navel; rdhvadi = upwards; hastgre = to the tip of the hand; pdayoragre = to the tip of the foot; prvadi = sidewards
Kasyapasana
Kasyapsana Info about sequence|Asana overview|Vinyasa overview
Kasyapa (, Kasyapa) = Kasyapa is a Saint from Indian mythology and a descendant ofMarichi (, Marci). According to Vajasaneyi Sanhita (, Vjasaneyi-Sahit) ofAtharva Veda (, Atharva-Veda) he is one of the 7 Saints Rishis (, i) represented in the constellation of the Big Dipper. Besides Shatapatha Brahmana (, atapatha-Brhmaa) he is said to be the author of several verses of the Rig Veda (, g-Veda) . He was married to all 13 daughters of Daksha (, Daka) . With Aditi (, diti) he was the father of Adityas (, ditya) and Vivasvat (, Vivasvat) and Vishnu (, Viu) asVamana Avatara (, Vmana-Avatra). With the other 12 women he fathered Praj-Pati). Asana (, sana) = pose, posture, seat Kasyapasana (, Kasyapsana) = pose of Kasyapa demons,Nagas (, Nga), reptiles, birds, and all kinds of creatures. He is an important part of the creation and therefore sometimes called Praja Pati (,
Vinysa
breath
Di
IN
aguhamadhye
raise arms overhead
EX
nsgre
IN
bhrmadhye
EX
nsgre
IN
bhrmadhye
Vinysa
breath
Di
EX
nbicakre
IN
jump forward balancing on straight arms, bend legs in the air
(EX)
jumping right leg over right shoulder resting it behind the head
(IN)
hands into prayer in front of the heart
EX
bhrmadhye
lying down Kasyapasana (, Kasyapsana)
5BR
(EX)
lift left foot
IN
roll up, balance on buttocks
(EX)
hands down lift up into Chakorasana (, Cakorsana)
(IN)
10
EX
nsgre
11
IN
bhrmadhye
12
EX
nbicakre
13
IN
(EX)
jumping left leg over left shoulder resting it behind the head
(IN)
hands into prayer in front of the heart
14
EX
bhrmadhye
lying down Kasyapasana (, Kasyapsana)
5BR
(EX)
lift right foot
15
IN
roll up, balance on buttocks
(EX)
hands down lift up into Chakorasana (, Cakorsana)
(IN)
16
EX
nsgre
17
IN
bhrmadhye
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha
Vinysa
breath
Di
explanation of movement Shvanasana ( , rdhva Mukha vnsana)
18
EX
nbicakre
19
IN
bhrmadhye
20
EX
nsgre
IN
bhrmadhye
EX
nsgre
The grey part of the table is performed in Aga-Yoga practice. Yellow marked is the position depicted on the photo. Vinysa:1 = ekam; 2 = dve; 3 = tri; 4 = catvri; 5 = paca; 6 = a; 7 = sapta; 8 = aau; 9 = nava; 10 = daa; 11 = ekdaa; 12 = dvdaa; 13 = trayodaa; 14 = caturdaa; 15 = pacadaa; 16 = oaa; 17 = saptadaa; 18 = aadaa; 19 = ekonavimati; 20 = vimati; 21 = ekvimati; 22 = dvvimati; 23 = trayovimati; 24 = caturvimati; 25 = pacavimati; 26 = oavimati; 27 = saptavimati; 28 = aovimati breath: IN = Inhalation; EX = exhalation; 5BR = five breaths Di: nsgre = to the nose; aguhamadhye = to the middle of the thumb; bhrmadhye = in the middle of the eye brows; n bicakre = to the navel; rdhvadi = upwards; hastgre = to the tip of the hand; pdayoragre = to the tip of the foot; prvadi = sidewards
Chakorasana
Cakorsana Info about sequence|Asana overview|Vinyasa overview
Chakroa (, Cakroa) = bird-species (Alectoris graeca), according to legend, feeding on moonlight. The eyes of the bird supposidly turn red, when it sees rotten food. Asana (, sana) = pose, position, seat Chakorasana (, Cakorsana) = Pose of Chakora
Vinysa
breath
Di
IN
aguhamadhye
raise arms overhead
EX
nsgre
IN
bhrmadhye
EX
nsgre
IN
bhrmadhye
EX
nbicakre
IN
(EX)
during descend, swing right leg over right arm and then behind the head
IN
pdayoragre
lift up Chakorasana (, Cakorsana)
5BR
(IN)
swing up and back
Vinysa
breath
Di
EX
nsgre
10
IN
bhrmadhye
11
EX
nbicakre
12
IN
(EX)
during descend, swing left leg over left arm and then behind the head
13
IN
pdayoragre
lift up Chakorasana (, Cakorsana)
5BR
(IN)
swing up and back
14
EX
nsgre
15
IN
bhrmadhye
16
EX
nbicakre
17
IN
bhrmadhye
18
EX
nsgre
IN
bhrmadhye
EX
nsgre
Bhairavasana
Bhairavsana Info about sequence|Asana overview|Vinyasa overview
Bhairava (, Bhairava) = literally: terrifying, horrible; name of a manifestation of Shiva (, iva); Asana (, sana) = pose, posture, seat Bhairavasana (, Bhairavsana) = Pose of Bhairava
Vinysa
breath
Di
IN
aguhamadhye
raise arms overhead
EX
nsgre
IN
bhrmadhye
EX
nsgre
IN
bhrmadhye
EX
nbicakre
IN
Vinysa
breath
Di
(EX)
during descend, swing right leg over right arm and then behind the head lift up inChakorasana (, Cakorsana)
(IN)
(EX)
swing into downward dog with right leg behind head, transition into side plank pose, left arm to sidebody
IN
hastgre
lift left arm Bhairavasana (, Bhairavsana)
5BR
EX
left arm returns to sidebody, back into downward dog with right leg behind the head jump through into Chakorasana (, Cakorsana)
10
IN
11
EX
nsgre
12
IN
bhrmadhye
13
EX
nbicakre
14
IN
(EX)
during descend, swing left leg over left arm and then behind the head lift up in Chakorasana (, Cakorsana)
(IN)
15
(EX)
swing into downward dog with left leg behind head, transition into side plank pose, right arm to sidebody
IN
hastgre
lift right arm Bhairavasana (, Bhairavsana)
5BR
16
EX
right arm returns to sidebody, back into downward dog with left leg behind the head jump through into Chakorasana (, Cakorsana)
17
IN
18
EX
nsgre
19
IN
bhrmadhye
20
EX
nbicakre
Vinysa
breath
Di
21
IN
bhrmadhye
22
EX
nsgre
IN
bhrmadhye
EX
nsgre
Skandasana
Skandsana Info about sequence|Asana overview|Vinyasa overview
Skanda (, Skanda) = literally: attacker, jumper; also a name of Karttikeya ( , Krttikeya), son of Shiva (, iva) and Agni (, Agni). Since he leads Shivas (, iva) army against the enemies of the Gods to safe the world, he is labaled God of War. He was nursed by six mothers. Addit ionally, Mother Earth adopted him.
Asana (, sana) = pose, posture, seat Skandasana (, Skandsana) = Pose dedicated to Skanda
Vinysa
breath
Di
IN
aguhamadhye
raise arms overhead
EX
nsgre
IN
bhrmadhye
EX
nsgre
IN
bhrmadhye
EX
nbicakre
IN
(EX)
during descend, swing right leg over right arm and then behind the head lift up into Chakorasana (, Cakorsana)
(IN)
EX
swing back till left foot comes to standing on floor, right leg remains behind head
nsgre
5BR
Skandasana (, Skandsana)
IN
swing back into Chakorasana (, Cakorsana)
10
EX
nsgre
11
IN
bhrmadhye
12
EX
nbicakre
13
IN
(EX)
during descend, swing left leg over left arm and then behind the head lift up into Chakorasana (, Cakorsana)
(IN)
14
EX
swing back till right foot comes to standing on floor, left leg remains behind head
nsgre
5BR
Skandasana (, Skandsana)
Vinysa
breath
Di
explanation of movement swing back into Chakorasana (, Cakorsana)
15
IN
16
EX
nsgre
17
IN
bhrmadhye
18
EX
nbicakre
19
IN
bhrmadhye
20
EX
nsgre
IN
bhrmadhye
EX
nsgre
Durvasana

Durvsana Info about sequence|Asana overview|Vinyasa overview
Durva ( Durva) = literally: naked, dressed badly; name of a Rishi (, i) and Saint. He was the son of Atri (, Atri) and Anasuya (, Anasuya) , stirring up the Milk Ocean they could regain it. He is descibed as an insane Saint (Unmatravrata, , Unmatravrata). Asana (, sana) = pose, posture, seat Durvasana ( , Durvsana) = Pose dedicated to Durva.
and is said to be an incarnation of Shiva(, iva). Loosing his temper easily made him a legend. His curse dispossessed the Gods of their immortality. Only by
Vinysa
breath
Di
Vinysa
breath
Di
IN
aguhamadhye
raise arms overhead
EX
nsgre
IN
bhrmadhye
EX
nsgre
IN
bhrmadhye
EX
nbicakre
IN
(EX)
during descend, swing right leg over right arm and then behind the head lift up into Chakorasana (, Cakorsana)
(IN)
(EX)
nsgre
swing through into Skandasana (, Skandsana)
IN
balancing on left leg, stand all the way up while right leg remains behind head, hands come into prayer in front of the heart
rdhvadi
5BR
Durvasana ( , Durvsana) hands back onto floor Skandasana (, Skandsana)
(EX)
nsgre
IN
10
EX
nsgre
11
IN
bhrmadhye
12
EX
nbicakre
13
IN
(EX)
during descend, swing left leg over left arm and then behind the head lift up into Chakorasana (, Cakorsana)
(IN)
14
(EX)
nsgre
swing through into Skandasana (, Skandsana)
IN
balancing on the right leg, stand all the way up while left leg remains
Vinysa
breath
Di
behging head, hands come into prayer in front of the heart

rdhvadi
5BR
Durvasana ( , Durvsana) hands back onto floor Skandasana (, Skandsana)
(EX)
nsgre
15
IN
16
EX
nsgre
17
IN
bhrmadhye
18
EX
nbicakre
19
IN
bhrmadhye
20
EX
nsgre
IN
bhrmadhye
EX
nsgre
Way into the Position

Vinysa
breath
Di
IN
aguhamadhye
raise arms overhead
EX
nsgre
IN
bhrmadhye
EX
nsgre
IN
bhrmadhye
EX
nbicakre
IN
(EX)
lower head Mukta Hasta Shirshasana ( , Mukta Hasta rsana)
(IN)
(EX)
fold legs into lotus position, lower your knees towards your axles
IN
nsgre
lift the head, straighten the arms Urdhva Kukkutasana A ( , rdhva Kukkusana)
5BR
Vinysa
breath
Di
IN
come up all the way into a handstand, legs in lotus-position
10
EX
nsgre
11
IN
bhrmadhye
12
EX
nbicakre
13
IN
bhrmadhye
14
EX
nsgre
IN
bhrmadhye
EX
nsgre
Urdhva Kukkutasana A

rdhva Kukkusana Info about sequence|Asana overview|Vinyasa overview
Urdhva (, rdhva) = facing up, upward Kukkuta ( , Kukkua) = Rooster Asana (, sana) = Pose, Posture, Seat Urdhva Kukkutasana ( , rdhva Kukkusana) = Upward-Facing-Rooster-Pose
Vinysa
breath
Di
IN
aguhamadhye
raise arms overhead
EX
nsgre
IN
bhrmadhye
EX
nsgre
IN
bhrmadhye
EX
nbicakre
IN
(EX)
lower head Mukta Hasta Shirshasana ( , Mukta Hasta rsana)
(IN)
(EX)
fold legs into lotus position, lower your knees towards your axles
Vinysa
breath
Di
IN
nsgre
lift the head, straighten the arms Urdhva Kukkutasana A ( , rdhva Kukkusana)
5BR
IN
10
EX
nsgre
11
IN
bhrmadhye
12
EX
nbicakre
13
IN
bhrmadhye
14
EX
nsgre
IN
bhrmadhye
EX
nsgre

Vinysa
breath
Di
aguhamadhye
IN
raise arms overhead
EX
nsgre
IN
bhrmadhye
EX
nsgre
IN
bhrmadhye
EX
nbicakre
IN
(EX)
swing through, sit down straighten the legs, Dandasana (, Dasana)
(IN)
EX
nsgre
fold legs into Padmasana (, Padmsana)
IN
lift up into Utplutih (, Utpluti) and swing back through, place knees on the upper arms
nsgre
5BR
Urdhva Kukkutasana B ( , rdhva Kukkusana)
10
IN
Vinysa
breath
Di
11
EX
nsgre
12
IN
bhrmadhye
13
EX
nbicakre
14
IN
bhrmadhye
15
EX
nsgre
IN
bhrmadhye
EX
nsgre
Urdhva Kukkutasana B

Urdhva (, rdhva) = facing up, upward Kukkuta ( , Kukkua) = Rooster Asana (, sana) = Pose, Posture, Seat Urdhva Kukkutasana ( , rdhva Kukkusana) = Upward Facing Rooster
Vinysa
breath
Di
IN
aguhamadhye
raise arms overhead
EX
nsgre
IN
bhrmadhye
EX
nsgre
IN
bhrmadhye
EX
nbicakre
IN
(EX)
(IN)
EX
nsgre
fold legs into Padmasana (, Padmsana)
Vinysa
breath
Di
explanation of movement lift up into Utplutih ( , Utpluti) and swing back through, place knees on the upper arms
IN
5BR
nsgre
Urdhva Kukkutasana B ( , rdhva Kukkusana)
10
IN
11
EX
nsgre
12
IN
bhrmadhye
13
EX
nbicakre
14
IN
bhrmadhye
15
EX
nsgre
IN
bhrmadhye
EX
nsgre
Di: nsgre = to the nose; aguhamadhye = to the middle of the thumb; bhrmadhye = in the middle of the eye brows; nbicakre = to the navel; rdhvadi = upwards; hastgre = to the tip of the hand; pdayoragre = to the tip of the foot; prvadi = sidewards Info about sequence |Asana overview|Vinyasa overview
Vinysa
breath IN EX
Di
aguhamadhye nsgre
explanation of movement raise arms overhead spread fingers, hinging at the hip fold forward, hands to groundUttanasana (, Uttnsana) come half-way up with straight spine, lift head hands down, float back, ellbows close to chest Chaturanga Dandasana ( , Caturga Dasana) roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana ( , rdhva Mukha vnsana) tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana ( , Adho Mukha vnsana) jump forward balancing on straight arms, bend legs in the air swing through, sit down straighten the legs, Dandasana (, Dasana)
1 2
3 4
IN EX
bhrmadhye nsgre
IN
bhrmadhye
EX
nbicakre
IN (EX) (IN)
EX
nsgre
fold legs into Padmasana (, Padmsana), place hands in front of your knees, shift weight to your hands slide upwards
IN 5BR
nsgre
Urdhva Kukkutasana c="" of=""> ( , rdhva Kukkusana) come up all the way into a handstand, legs in lotus-position
10 11
IN EX
nsgre
lower down slowly, elbows close to the body, Chaturanga Dandasana ( , Caturga Dasana) roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana ( , rdhva Mukha vnsana) tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana ( , Adho Mukha vnsana) jump feet between hands, straighten the spine half way up, lift your head, bring chest all the way in, Uttanasana (, Uttnsana) lift the head again, straighten spine, palms or finger tips remain on the
12
IN
bhrmadhye
13
EX
nbicakre
14 15 -
IN EX IN
Vinysa
breath
Di
explanation of movement ground
EX
nsgre
stand all the way up, arms on sides, Samasthitih (, Samasthiti)
The grey part of the table is performed in Aga-Yoga practice. Yellow marked is the position depicted on the photo. Vinysa:1 = ekam; 2 = dve; 3 = tri; 4 = catvri; 5 = paca; 6 = a; 7 = sapta; 8 = aau; 9 = nava; 10 = daa; 11 = ekdaa; 12 = dvdaa; 13 = trayodaa; 14 = caturdaa; 15 = pacadaa; 16 = oaa; 17 = saptadaa; 18 = aadaa; 19 = ekonavimati; 20 = vimati; 21 = ekvimati; 22 = dvvimati; 23 = trayovimati; 24 = caturvimati; 25 = pacavimati; 26 = oavimati; 27 = saptavimati; 28 = aovim ati breath: IN = Inhalation; EX = exhalation; 5BR = five breaths Di: nsgre = to the nose; aguhamadhye = to the middle of the thumb; bhrmadhye = in the middle of the eye brows; nbicakre = to the navel; rdhvadi = upwards; hastgre = to the tip of the hand; pdayoragre = to the tip of the foot; prvadi = sidewards
Urdhva Kukkutasana C

Vinysa
breath
Di
IN
aguhamadhye
raise arms overhead
Vinysa
breath
Di
EX
nsgre
IN
bhrmadhye
EX
nsgre
IN
bhrmadhye
EX
nbicakre
IN
(EX)
(IN)
EX
nsgre
fold legs into Padmasana (, Padmsana), place hands in front of your knees, shift weight to your hands
IN
nsgre
slide upwards Urdhva Kukkutasana c="" of=""> ( , rdhva Kukkusana)
5BR
10
IN
11
EX
nsgre
12
IN
bhrmadhye
13
EX
nbicakre
14
IN
bhrmadhye
15
EX
nsgre
IN
bhrmadhye
EX
nsgre
Galavasana
Glavsana Info about sequence|Asana overview|Vinyasa overview
Galava (, Glava) = The name of a sage and, depending on the legend, the student or son ofVishvamitra (, Vivmitra). Asana (, sana) = Pose, Posture, Seat Galavasana (, Glavsana) = Posture-dedicated-to-Galava
Vinysa
breath
Di
IN
aguhamadhye
raise arms overhead
EX
nsgre
IN
bhrmadhye
EX
nsgre
hands down, float back, ellbows close to chest Chaturanga
Vinysa
breath
Di
explanation of movement Dandasana ( , Caturga Dasana)
IN
bhrmadhye
EX
nbicakre
IN
(EX)
lower the head Mukta Hasta Shirshasana ( , Mukta Hasta rsana)
(IN)
(EX)
place right lower leg on the upper arms close to the axles
IN
nsgre
lift the head up, straighten the arms, left leg faces upwards Galavasana (, Glavsana)
5BR
(EX)
lower the head down again again lift up into Mukta Hasta Shirshasana ( , Mukta Hasta rsana)
IN
10
(EX)
place left lower leg on the upper arms close to the axles
IN
nsgre
lift the head up, straighten the arms, right leg faces upwards Galavasana (, Glavsana)
5BR
(EX)
lower the head down again again lift up into Mukta Hasta Shirshasana ( , Mukta Hasta rsana)
11
IN
12
EX
nsgre
13
IN
bhrmadhye
14
EX
nbicakre
15
IN
bhrmadhye
16
EX
nsgre
IN
bhrmadhye
lift the head again, straighten spine, palms or finger tips remain on the ground
Vinysa
breath
Di
nsgre
explanation of movement stand all the way up, arms on sides, Samasthitih (, Samasthiti)
EX
Eka Pada Bakasana A

Eka-Pda Baksana Info about sequence|Asana overview|Vinyasa overview
Ekam (, Ekam) = one Baka (, Baka) = Crane
Pada (, Pda) = Foot, Leg Asana (, sana) = Pose, Posture, Seat Eka Pada Bakasana A ( , Eka-Pda Baksana) = One -Legged-Crane-Posture
Vinysa
breath
Di
IN
aguhamadhye
raise arms overhead
Vinysa
breath
Di
EX
nsgre
IN
bhrmadhye
EX
nsgre
IN
bhrmadhye
EX
nbicakre
IN
(EX)
(IN)
(EX)
lower right knee, place it on the right axle
IN
nsgre
lift the head up, straighten your arms Eka Pada Bakasana A ( , Eka-Pda Baksana)
5BR
(EX)
lower the head again again lift up into Mukta Hasta Shirshasana ( , Mukta Hasta rsana)
IN
10
(EX)
lower left knee towards the left axle
IN
nsgre
lift the head up, straighten the arms Eka Pada Bakasana A ( , Eka-Pda Baksana)
5BR
(EX)
11
IN
12
EX
nsgre
13
IN
bhrmadhye
14
EX
nbicakre
15
IN
bhrmadhye
jump feet between hands, straighten the spine half way up, lift your head,
Vinysa
breath
Di
explanation of movement bring chest all the way in, Uttanasana (, Uttnsana)
16
EX
nsgre
IN
bhrmadhye
EX
nsgre
Eka Pada Bakasana B

Eka-Pda Baksana Info about sequence|Asana overview|Vinyasa overview
Ekam (, Ekam) = One Baka (, Baka) = Crane
Pada (, Pda) = Foot, Leg Asana (, sana) = Pose, Posture, Seat Eka Pada Bakasana B ( , Eka-Pda Baksana) = One-Legged-Crane-Posture
Vinysa
breath
Di
IN
aguhamadhye
raise arms overhead
EX
nsgre
IN
bhrmadhye
EX
nsgre
IN
bhrmadhye
EX
nbicakre
IN
(EX)
lower your head Mukta Hasta Shirshasana ( , Mukta Hasta rsana)
(IN)
(EX)
lower right knee towards the right axle, bring left leg forward over the right upper arm
IN
nsgre
lift the head up, straighten the arms Eka Pada Bakasana B ( , Eka-Pda Baksana)
5BR
(EX)
lower head again again lift up into Mukta Hasta Shirshasana ( , Mukta Hasta rsana)
IN
10
(EX)
lower left knee towards the left axle, bring right leg forward over the right upper arm
IN
nsgre
lift the head up, straighten the arms Eka Pada Bakasana B ( , Eka-Pda Baksana)
5BR
(EX)
11
IN
12
EX
nsgre
13
IN
bhrmadhye
14
EX
nbicakre
tuck toes, push back, lift hips, straight arms, Adho Mukha
Vinysa
breath
Di
explanation of movement Shvanasana ( , Adho Mukha vnsana)
15
IN
bhrmadhye
16
EX
nsgre
IN
bhrmadhye
EX
nsgre
Kaundinyasana A
Kauinysana Info about sequence|Asana overview|Vinyasa overview
Kaundinya (, Kauinya) = A Rishi (, i) from the court of Yudhishthira (, Yudhihira) in the Mahabharata. He represents one of the Buddha . Asana (, sana) = Pose, Posture, Seat Koundinyasana (, Kouinysana) = Posture -dedicated-to- Kaundinya (, Kauinya)
24 Pravaras (, Pravaras) from the Brahmanas (, Brhmaas). Also the name of one of the first students (Arahant, , Arahant) of Gautama
Vinysa
breath
Di
aguhamadhye
IN
raise arms overhead
EX
nsgre
IN
bhrmadhye
EX
nsgre
IN
bhrmadhye
EX
nbicakre
IN
(EX)
(IN)
(EX)
lower legs parallel to the floor, rotate to the right, lower down further onto the upper arm
IN
nsgre
lift the head up, upper arms parallel to the floor Kaundinyasana A (, Kauinysana)
5BR
(EX)
IN
10
(EX)
lower legs parallel to the floor, rotate to the left, again lower down onto the left upper arm
IN
nsgre
lift the head up, upper arms parallel to the floor Kaundinyasana A (, Kauinysana)
5BR
(EX)
11
IN
12
EX
nsgre
lower down slowly, elbows close to the body, Chaturanga
Vinysa
breath
Di
explanation of movement Dandasana ( , Caturga Dasana)
13
IN
bhrmadhye
14
EX
nbicakre
15
IN
bhrmadhye
16
EX
nsgre
IN
bhrmadhye
EX
nsgre
Kaundinyasana B
Kauinysana Info about sequence|Asana overview|Vinyasa overview
Kaundinya (, Kauinya) = A Rishi (, i) from the court of Yudhishthira (, Yudhihira) in the Mahabharata. He represents one of the Buddha. Asana (, sana) = Pose, Posture, Seat Kaundinyasana (, Kauinysana) = Posture -dedicated-to Kaundinya (, Kauinya)
24 Pravaras (, Pravaras) from the Brahmanas (, Brhmaas). Also the name of one of the first students (Arahant, , Arahant) of Gautama
Vinysa
breath
Di
aguhamadhye
IN
raise arms overhead
EX
nsgre
IN
bhrmadhye
EX
nsgre
IN
bhrmadhye
EX
nbicakre
IN
(EX)
(IN)
(EX)
lower legs parallel to the floor, rotate to the right, lower down further, left leg on the right upper arm, right leg back
IN
lift the head up, upper arms parallel to the floor
Vinysa
breath
Di
nsgre
explanation of movement Kaundinyasana B (, Kauinysana)
5BR
(EX)
IN
10
(EX)
lower legs parallel to the floor, rotate to the left, lower down further, right leg on the left upper arm, left leg back
IN
nsgre
lift the head up, upper arms parallel to the floor Kaundinyasana B (, Kauinysana)
5BR
(EX)
11
IN
12
EX
nsgre
13
IN
bhrmadhye
14
EX
nbicakre
15
IN
bhrmadhye
16
EX
nsgre
IN
bhrmadhye
EX
nsgre

Vinysa
breath
Di
IN
aguhamadhye
raise arms overhead
EX
nsgre
IN
bhrmadhye
EX
nsgre
IN
bhrmadhye
EX
nbicakre
IN
(EX)
(IN)
(EX)
bring legs to the right, wrap them around the right arm
Vinysa
breath
Di
IN
nsgre
lift the head up, upper arms parallel to the floor Ashtavakrasana A (, Aavakrsana)
5BR
(EX)
IN
10
(EX)
bring legs to the left, wrap them around the left arm
IN
nsgre
lift the head up. upper arms parallel to the floor Ashtavakrasana A (, Aavakrsana)
5BR
(EX)
11
IN
12
EX
nsgre
13
IN
bhrmadhye
14
EX
nbicakre
15
IN
bhrmadhye
16
EX
nsgre
IN
bhrmadhye
EX
nsgre
Ashtavakrasana A
Aavakrsana Info about sequence|Asana overview|Vinyasa overview
Ashta (, Aa) = eight Vakra (, Vakra) = Knot, bend, crooked, someone with deformities Ashtavakra (, Aavakra) = Name of a Brahman. He was the crippled son of Kahoda (, Kahoa), the best student of Uddalaka (, Uddalaka). He is considered the author of theAshtavakra Gita (, Aavakra-Gt). According to a legend from the Mahabharata he became a spiritually advanced sage in spite of his deformed body and achieved respect of others. Asana (, sana) = Pose, Posture, Seat Ashtavakrasana A (, Aavakrsana) = Posture of the Sage Ashtavakra (, Aavakra)
Vinysa
breath
Di
aguhamadhye
IN
raise arms overhead
EX
nsgre
IN
bhrmadhye
EX
nsgre
IN
bhrmadhye
EX
nbicakre
IN
(EX)
(IN)
Vinysa
breath
Di
(EX)
IN
nsgre
lift the head up, upper arms parallel to the floor Ashtavakrasana A (, Aavakrsana)
5BR
(EX)
IN
10
(EX)
bring legs to the left, wrap them around the left arm
IN
nsgre
lift the head up. upper arms parallel to the floor Ashtavakrasana A (, Aavakrsana)
5BR
(EX)
11
IN
12
EX
nsgre
13
IN
bhrmadhye
14
EX
nbicakre
15
IN
bhrmadhye
16
EX
nsgre
IN
bhrmadhye
EX
nsgre

Vinysa
breath
Di
aguhamadhye
IN
raise arms overhead
EX
nsgre
IN
bhrmadhye
EX
nsgre
IN
bhrmadhye
EX
nbicakre
IN
EX
nsgre
bring legs to the right, wrap them around the right arm Ashtavakrasana B (, Aavakrsana)
5BR
IN
swing through into a balance position
10
EX
Vinysa
breath
Di
nsgre
explanation of movement Ashtavakrasana B (, Aavakrsana)
5BR
11
IN
lift up balancing on straight arms, bend legs in the air
12
EX
nsgre
13
IN
bhrmadhye
14
EX
nbicakre
15
IN
bhrmadhye
16
EX
nsgre
IN
bhrmadhye
EX
nsgre
Ashtavakrasana B
Aavakrsana Info about sequence|Asana overview|Vinyasa overview
Ashta (, Aa) = eight Vakra (, Vakra) = Knot, bend, crooked, someone with deformities Ashtavakra (, Aavakra) = Name of a Brahman. He was the crippled son of Kahoda (, Kahoa), the best student of Uddalaka (, Uddalaka). He is considered the author of theAshtavakra Gita (, Aavakra-Gt). According to a legend from the Mahabharata he became a spiritually advanced sage in spite of his deformed body and achieved respect of others. Asana (, sana) = Pose, Posture, Seat Ashtavakrasana B (, Aavakrsana) = Posture of the Sage Ashtavakra (, Aavakra)
Vinysa
breath
Di
IN
aguhamadhye
raise arms overhead
EX
nsgre
IN
bhrmadhye
EX
nsgre
IN
bhrmadhye
EX
nbicakre
IN
EX
nsgre
bring legs to the right, wrap them around the right arm Ashtavakrasana B (, Aavakrsana)
5BR
IN
swing through into a balance position
10
EX
Vinysa
breath
Di
nsgre
explanation of movement Ashtavakrasana B (, Aavakrsana)
5BR
11
IN
12
EX
nsgre
13
IN
bhrmadhye
14
EX
nbicakre
15
IN
bhrmadhye
16
EX
nsgre
IN
bhrmadhye
EX
nsgre
Purna Matsyendrasana

Prna Matsyendrsana Info about sequence|Asana overview|Vinyasa overview
Purna (, Prna) = full, complete
Matsyendra (, Matsyendra) = King of the Fishes, a mythological Yoga teacher, the first in the Tradition, he learned directly from Shiva (, iva) Asana (, sana) = Posture, Seat Purna Matsyendrasana ( , Prna Matsyendrsana) = Complete Posture of Matsyendra
Vinysa
breath
Di
IN
aguhamadhye
raise arms overhead
EX
nsgre
IN
bhrmadhye
EX
nsgre
IN
bhrmadhye
EX
nbicakre
IN
(EX)
swing through, get down extend legs, Dandasana (, Dasana)
(IN)
EX
put left foot into Lotus, put right foot over left knee
(IN)
turn to the right
Vinysa
breath
Di
prvadi
explanation of movement Purna Matsyendrasana ( , Prna Matsyendrsana)
5BR
(EX)
back to the front, untie legs, place hands on ground
IN
10
EX
nsgre
11
IN
bhrmadhye
12
EX
nbicakre
13
IN
(EX)
(IN)
14
EX
put right foot into Lotus, put left foot over right knee
(IN)
prvadi
turn to the left Purna Matsyendrasana ( , Prna Matsyendrsana)
5BR
(EX)
back to the front, untie legs, place hands on ground
15
IN
16
EX
nsgre
17
IN
bhrmadhye
18
EX
nbicakre
19
IN
bhrmadhye
20
EX
nsgre
IN
bhrmadhye
EX
nsgre
Viranchyasana A
Viracysana Info about sequence|Asana overview|Vinyasa overview
Viranchi (, Viraci) = A name of Brahma (, Brahma). Probably from the root rach ( , rac) = create, produce, build, form, Asana (, sana) = Posture, Seat Viranchhyasana (, Viranchysana) = Posture of Viranchi / Brahma
Vinysa
breath
Di
IN
aguhamadhye
raise arms overhead
EX
nsgre
IN
bhrmadhye
EX
nsgre
Vinysa
breath
Di
IN
bhrmadhye
EX
nbicakre
IN
(EX)
(IN)
EX
put left foot into Lotus
(IN)
put right leg over the right arm
(EX)
place right foot behind head
(IN)
nsgre
hands together in front of heart Viranchyasana A (, Viracysana)
5BR
(EX)
place hands on ground
IN
nsgre
left knee on left upper arm, lift up Viranchyasana A (, Viracysana)
5BR
10
EX
nsgre
11
IN
bhrmadhye
12
EX
nbicakre
13
IN
(EX)
(IN)
14
EX
put right foot into Lotus
(IN)
put left leg over the left arm
(EX)
place left foot behind head
(IN)
nsgre
5BR
Vinysa
breath
Di
(EX)
15
IN
nsgre
right knee on right upper arm, lift up Viranchyasana A (, Viracysana)
5BR
16
EX
nsgre
17
IN
bhrmadhye
18
EX
nbicakre
19
IN
bhrmadhye
20
EX
nsgre
IN
bhrmadhye
EX
nsgre
Way out of the Posture

Vinysa
breath
Di
IN
aguhamadhye
raise arms overhead
EX
nsgre
IN
bhrmadhye
EX
nsgre
IN
bhrmadhye
EX
nbicakre
IN
(EX)
(IN)
EX
put left foot into Lotus
(IN)
put right leg over the right arm
(EX)
place right foot behind head
(IN)
hands together in front of heart
Vinysa
breath
Di
nsgre
explanation of movement Viranchyasana A (, Viracysana)
5BR
(EX)
IN
nsgre
left knee on left upper arm, lift up Viranchyasana A (, Viracysana)
5BR
10
EX
nsgre
11
IN
bhrmadhye
12
EX
nbicakre
13
IN
(EX)
(IN)
14
EX
put right foot into Lotus
(IN)
put left leg over the left arm
(EX)
place left foot behind head
(IN)
nsgre
5BR
(EX)
15
IN
nsgre
right knee on right upper arm, lift up Viranchyasana A (, Viracysana)
5BR
16
EX
nsgre
17
IN
bhrmadhye
18
EX
nbicakre
19
IN
bhrmadhye
20
EX
nsgre
Vinysa
breath
Di
IN
bhrmadhye
EX
nsgre
Viranchyasana B
Vinysa
breath
Di
IN
aguhamadhye
raise arms overhead
EX
nsgre
spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (, Uttnsana)
IN
bhrmadhye
EX
nsgre
IN
bhrmadhye
EX
nbicakre
IN
(EX)
swing through, get down Extend legs, Dandasana (, Dasana)
(IN)
EX
place right ball of foot on hip for Janu
Shirshasana c="" of=""> ( , Jnu
rsana)
(IN)
nsgre
continue to turn right foot, grab left big toe with straight back Viranchyasana B (, Viracysana)
5BR
EX
pdayoragre
forward and get down on left leg Viranchyasana B (, Viracysana)
5BR
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
prvadi
5BR
Viranchyasana B (, Viracysana)
(EX)
turn to the front again, untie legs, place hands on ground
Vinysa
breath
Di
11
IN
12
EX
nsgre
13
IN
bhrmadhye
14
EX
nbicakre
15
IN
(EX)
(IN)
16
EX
place left ball of foot on hip for Janu
rsana)
(IN)
nsgre
continue to turn left foot, grab right big toe with straight back Viranchyasana B (, Viracysana)
5BR
17
EX
pdayoragre
forward and get down on right leg Viranchyasana B (, Viracysana)
5BR
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
prvadi
5BR
(EX)
19
IN
20
EX
nsgre
Vinysa
breath
Di
21
IN
bhrmadhye
22
EX
nbicakre
23
IN
bhrmadhye
24
EX
nsgre
IN
bhrmadhye
lift the head again, straighten spine, palms or finger tips remain on the ground stand all the way up, arms on sides, Samasthitih(, Samasthiti)
EX
nsgre
Viranchyasana B
Vinysa
breath
Di
aguhamadhye
IN
raise arms overhead
EX
nsgre
IN
bhrmadhye
EX
nsgre
IN
bhrmadhye
EX
nbicakre
IN
(EX)
(IN)
EX
rsana)
(IN)
nsgre
5BR
EX
pdayoragre
5BR
10
IN
lift head
(EX)
Vinysa
breath
Di
(IN)
prvadi
5BR
(EX)
11
IN
12
EX
nsgre
13
IN
bhrmadhye
14
EX
nbicakre
15
IN
(EX)
(IN)
16
EX
rsana)
(IN)
nsgre
5BR
17
EX
pdayoragre
5BR
18
IN
lift head
(EX)
(IN)
prvadi
5BR
Vinysa
breath
Di
(EX)
19
IN
20
EX
nsgre
21
IN
bhrmadhye
22
EX
nbicakre
23
IN
bhrmadhye
24
EX
nsgre
IN
bhrmadhye
EX
nsgre
The grey part of the table is performed in Aga-Yoga practice. Yellow marked is the position depicted on the photo. Vinysa:1 = ekam; 2 = dve; 3 = tri; 4 = catvri; 5 = paca; 6 = a; 7 = sapta; 8 = aau; 9 = nava; 10 = daa; 11 = ekdaa; 12 = dvdaa; 13 = trayodaa; 14 = caturdaa; 15 = pacadaa; 16 = oaa; 17 = saptadaa; 18 = aadaa; 19 = ekonavimati; 20 = vimati; 21 = ekvimati; 22 = dvvimati; 23 = trayovimati; 24 = caturvimati; 25 = pacavimati; 26 = oavimati; 27 = saptavimati; 28 = aovimati breath: IN = Inhalation; EX = exhalation; 5BR = five breaths Di: nsgre = to the nose; aguhamadhye = to the middle of the thumb; bhrmadhye = in the middle of the eye brows; nbicakre = to the nave l; rdhvadi = upwards; hastgre = to the tip of the hand; pdayoragre = to the tip of the foot; prvadi = sidewards
Viranchyasana B
Vinysa
breath
Di
aguhamadhye
IN
raise arms overhead
EX
nsgre
IN
bhrmadhye
EX
nsgre
IN
bhrmadhye
EX
nbicakre
IN
(EX)
(IN)
Vinysa
breath
Di
EX
rsana)
(IN)
nsgre
5BR
EX
pdayoragre
5BR
10
IN
lift head
(EX)
(IN)
prvadi
5BR
(EX)
11
IN
12
EX
nsgre
13
IN
bhrmadhye
14
EX
nbicakre
15
IN
(EX)
(IN)
16
EX
Shirshasana c="" of="">
Vinysa
breath
Di
( , Jnu
rsana)
(IN)
nsgre
5BR
17
EX
pdayoragre
5BR
18
IN
lift head
(EX)
(IN)
prvadi
5BR
(EX)
19
IN
20
EX
nsgre
21
IN
bhrmadhye
22
EX
nbicakre
23
IN
bhrmadhye
24
EX
nsgre
IN
bhrmadhye
EX
nsgre
Way in the Posture

Vinysa
breath
Di
IN
aguhamadhye
raise arms overhead
EX
nsgre
IN
bhrmadhye
EX
nsgre
IN
bhrmadhye
roll on tops of feet, open the chest, straighten arms, Urdhva Mukha
Vinysa
breath
Di
explanation of movement Shvanasana ( , rdhva Mukha vnsana)
EX
nbicakre
IN
jump forward balancing on straight arms, bend legs in the air lower head for Mukta Hasta Shirshasana ( , Mukta Hasta rsana) hands change grip for Baddha Hasta Shirshasana ( , Baddha Hasta rsana)
(EX)
IN
EX
nsgre
into backbend until legs are on the ground, then extend legs Dvi Pada Viparita Dandasana ( , Dvi-Pda Viparta Dasana) back to the top to Baddha Hasta Shirshasana ( , Baddha Hasta rsana), change arms and lift
5BR
10
IN
11
EX
nsgre
12
IN
bhrmadhye
13
EX
nbicakre
14
IN
bhrmadhye
15
EX
nsgre
IN
bhrmadhye
EX
nsgre
Dvi Pada Viparita Dandasana

Dvi-Pda Viparta Dasana Info about sequence|Asana overview|Vinyasa overview
Dve (, Dve) = two Pada (, Pda) = foot, leg Viparita (, Viparta) = reversed, turned around Danda (, Daa) = stick Asana (, sana) = Posture, Seat Dvi Pada Viparita Dandasana ( , Dvi-Pda Viparta Dasana) = Two -legged-inverted-Stick-Posture
Vinysa
breath
Di
aguhamadhye
IN
raise arms overhead
EX
nsgre
IN
bhrmadhye
EX
nsgre
IN
bhrmadhye
EX
nbicakre
IN
jump forward balancing on straight arms, bend legs in the air lower head for Mukta Hasta Shirshasana ( , Mukta
(EX)
Vinysa
breath
Di
explanation of movement Hasta rsana) hands change grip for Baddha Hasta Shirshasana ( , Baddha Hasta rsana)
IN
EX
nsgre
into backbend until legs are on the ground, then extend legs Dvi Pada Viparita Dandasana ( , Dvi-Pda Viparta Dasana) back to the top to Baddha Hasta Shirshasana ( , Baddha Hasta rsana), change arms and lift
5BR
10
IN
11
EX
nsgre
12
IN
bhrmadhye
13
EX
nbicakre
14
IN
bhrmadhye
15
EX
nsgre
IN
bhrmadhye
EX
nsgre
Eka Pada Viparita Dandasana

Eka-Pda Viparta Dasana Info about sequence|Asana overview|Vinyasa overview
Ekam (, Ekam) = one
Pada (, Pda) = foot, leg Viparita (, Viparta) = reversed, turned around Danda (, Daa) = stick Asana (, sana) = Posture, Seat Eka Pada Viparita Dandasana ( , Eka-Pda Viparta Dasana) = One-legged-reversed-Stick-Posture
Vinysa
breath
Di
IN
aguhamadhye
raise arms overhead
EX
nsgre
IN
bhrmadhye
EX
nsgre
IN
bhrmadhye
EX
nbicakre
Vinysa
breath
Di
IN
jump forward balancing on straight arms, bend legs in the air lower head for Mukta Hasta Shirshasana ( , Mukta Hasta rsana)
(EX)
IN
hands change grip for Baddha Hasta Shirshasana ( , Baddha Hasta rsana)
EX
into backbend until legs are on the ground, then extend legs
in Dvi Pada Viparita Dandasana( , Dvi-Pda Viparta Dasana)
10
IN
nsgre
extend right leg to the top Eka Pada Viparita Dandasana ( , Eka-Pda Viparta Dasana) lower leg to Dvi Pada Viparita Dandasana ( , Dvi-Pda Viparta Dasana)
5BR
11
EX
12
IN
nsgre
extend left leg Eka Pada Viparita Dandasana ( , Eka-Pda Viparta Dasana) lower leg to Dvi Pada Viparita Dandasana ( , Dvi-Pda Viparta Dasana)
5BR
13
EX
14
IN
again to the top to Baddha Hasta Shirshasana ( , Baddha Hasta rsana), change arms and lift
15
EX
nsgre
16
IN
bhrmadhye
17
EX
nbicakre
18
IN
bhrmadhye
19
EX
nsgre
Vinysa
breath
Di
IN
bhrmadhye
EX
nsgre
Viparita Shalabhasana

Viparta alabhsana Info about sequence|Asana overview|Vinyasa overview
Viparita (, Viparta) = reversed, turned around Shalabha (, alabha) = Locust, also name of the Goddess Deva Gandharva ( , Deva-Gandharva)<br />
Asana (, sana) = Posture, Seat Viparita Shalabhasana ( , Viparta alabhsana) = Reversed Locust Posture</br
Vinysa
breath
Di
IN
aguhamadhye
lift arms over the side
EX
nsgre
splay out fingers, arms far forward, extend arms to the ground, knees to chinbones
IN
bhrmadhye
lift head, long back
EX
nsgre
glide backward, slowly lower down, elbows close to body, Chaturanga Dandasana ( , Caturga Dasana), lower down
IN
nsgre
lift legs to the back Viparita Shalabhasana ( , Viparta alabhsana)
5BR
EX
nsgre
IN
bhrmadhye
EX
nbicakre
IN
bhrmadhye
10
EX
nsgre
IN
bhrmadhye
EX
nsgre
Di: nsgre = to the nose; aguhamadhye = to the middle of the thumb; bhrmadhye = in the middle of the eye brows; n bicakre = to the navel; rdhvadi = upwards; hastgre = to the tip of the hand; pdayoragre = to the tip of the foot; prvadi = sidewards frightening, bad; Bird species; a form of Shiva (, iva) Ganda Bherunda (, Gaa-Bherua) = two-headed brid from Indian Mythology. Said to feed on Elephants. The Ganda Bherunda (, Gada-Bherua) was the coat of arms of the royal family of Mysore. Asana (, sana) = Posture, Seat Ganda Bherundasana ( , Ganda Bherusana) = Posture of Ganda-Bherunda
Vinysa
breath
Di
Vinysa
breath IN EX IN EX
Di
aguhamadhye nsgre
explanation of movement lift arms over the side splay out fingers, arms far forward, extend arms to the ground, knees to chinbones lift head, long back glide backward, slowly lower down, elbows close to body, Chaturanga Dandasana ( , Caturga Dasana), lower down lift legs backward for Viparita Shalabhasana ( , Viparta alabhsana) backbend, feet close to head toward ground, grab feet with hands
1 2 3 4
bhrmadhye nsgre
IN
(EX) 5BR 6 7 IN EX
nsgre nsgre
Ganda Bherundasana ( , Gaa Bherusana) lift, balance on arms lower down slowly, elbows close to the body, Chaturanga Dandasana ( , Caturga Dasana) roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana ( , rdhva Mukha vnsana) tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana ( , Adho Mukha vnsana) jump feet between hands, straighten the spine half way up, lift your head, bring chest all the way in, Uttanasana (, Uttnsana) lift the head again, straighten spine, palms or finger tips remain on the ground stand all the way up, arms on sides, Samasthitih (, Samasthiti)
IN
bhrmadhye
EX
nbicakre
10 11 -
IN EX IN EX
nsgre
Ganda Bherundasana

Gaa Bherusana Info about sequence|Asana overview|Vinyasa overview
Ganda (, Gaa) = cheek, pat of face including forehead Bherunda (, Bherua) = Literally: terrible, frightening, bad; Bird species; a form of Shiva (, iva) Ganda Bherunda (, Gaa-Bherua) = two-headed brid from Indian Mythology. Said to feed on Elephants. The Ganda Bherunda (, Gada-Bherua) was the coat of arms of the royal family of Mysore. Asana (, sana) = Posture, Seat Ganda Bherundasana ( , Ganda Bherusana) = Posture of Ganda-Bherunda
Vinysa
breath
Di
aguhamadhye
IN
lift arms over the side
EX
nsgre
splay out fingers, arms far forward, extend arms to the ground, knees to chinbones
IN
bhrmadhye
lift head, long back
EX
nsgre
glide backward, slowly lower down, elbows close to body, Chaturanga Dandasana ( , Caturga Dasana), lower down lift legs backward for Viparita Shalabhasana ( , Viparta alabhsana)
IN
(EX)
nsgre
backbend, feet close to head toward ground, grab feet with hands Ganda Bherundasana ( , Gaa Bherusana)
5BR
IN
lift, balance on arms
EX
nsgre
Vinysa
breath
Di
IN
bhrmadhye
EX
nbicakre
10
IN
bhrmadhye
11
EX
nsgre
IN
bhrmadhye
EX
nsgre
Hanumanasana
Hanumansana Info about sequence|Asana overview|Vinyasa overview
Hanuman (, Hanuman) = Indian God in the shape of an Ape Ramayana (, Rmyaa) Epos (and the like) Asana (, sana) = Posture, Seat Hanumanasana (, Hanumansana) = Posture of Hanuman
Vinysa
breath
Di
IN
aguhamadhye
raise arms overhead
EX
nsgre
IN
bhrmadhye
EX
nsgre
IN
bhrmadhye
EX
nbicakre
IN
right leg through arms
(EX)
aguhamadhye
hip parallel forward
(IN)
arms to top
EX
pdayoragre
lower down over right leg Hanumanasana (, Hanumansana)
5BR
IN
lift head, extend arms
(EX)
10
IN
nsgre
swing into handstand lower into Chaturanga Dandasana ( , Caturga Dasana)
(EX)
11
IN
bhrmadhye
roll on back of feet, open chest, extend arms, shoulder to the back and down Urdhva Mukha Shvanasana ( , rdhva Mukha vnsana)
12
EX
nbicakre
roll on soles of feet, coccyx to top, long back, extend arms Adho Mukha Shvanasana ( , Adho Mukha vnsana)
13
IN
bring left leg through arms to front
(EX)
aguhamadhye
align hip parallel to front
(IN)
arms to top
Vinysa
breath
Di
14
EX
pdayoragre
lower down over left leg Hanumanasana ( , Hanumansana)
5BR
15
IN
lift head, extend arms
(EX)
16
IN
nsgre
swing into handstand lower down in Chaturanga Dandasana ( , Caturga Dasana)
(EX)
17
IN
bhrmadhye
roll on back of feet, open chest, extend arms, shoulder to the back and down Urdhva Mukha Shvanasana ( , rdhva Mukha vnsana)
18
EX
nbicakre
roll on soles of feet, coccyx to top, long back, extend arms Adho Mukha Shvanasana ( , Adho Mukha vnsana)
19
IN
bhrmadhye
20
EX
nsgre
IN
bhrmadhye
EX
nsgre
Supta Trivikramasana

Supta Trivikramsana Info about sequence|Asana overview|Vinyasa overview
Supta (, Supta) = reclining, sleeping
Trivikrama (, Trivikrama) = Literally: 3 Steps; Name of 5. Avatar (, Avatar) of Vishnu (, Vinu). 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 (, sana) = Posture, Seat Supta Trivikrimasana ( , Supta Trivikmsana) = Position of Trivikrama while reclining
Vinysa
breath
Di
IN
aguhamadhye
raise arms overhead
EX
nsgre
IN
bhrmadhye
EX
nsgre
IN
bhrmadhye
EX
nbicakre
IN
(EX)
lay down on your back
IN
lift right leg
(EX)
nsgre
grab right big toe and pull to the ground Supta Trivikramasana ( , Supta Trivikramsana)
5BR
IN
lift right leg again
Vinysa
breath
Di
(EX)
lower down flat on your back
10
IN
lift left leg
(EX)
nsgre
grab left big toe and pull to the ground Supta Trivikramasana ( , Supta Trivikramsana)
5BR
11
IN
lift right leg again
(EX)
lower down flat on your back roll back, lift up, Chakrasana (, Cakrasana)
12
IN
nsgre
EX
13
IN
bhrmadhye
14
EX
nbicakre
15
IN
bhrmadhye
16
EX
nsgre
IN
bhrmadhye
EX
nsgre
Digasana A
Digsana Info about sequence|Asana overview|Vinyasa overview
Dish (, Di) = Quarter, Cardinal Point, Direction, Time (Kala, , Kla) and Space (Dish, , Di) Asana (, sana) = Posture, seat Digasana (, Digsana) = Posture of Cardinal Point
Vinysa
breath
Di
aguhamadhye
IN
lift arms over side
EX
nsgre
spread fingers, extend far to front, hands left and right beside feet to the ground
IN
aguhamadhye
lift right leg straight backward, extend arms forward Digasana A (, Digsana)
5BR
EX
nsgre
extend hands like wings to the side Digasana B (, Digsana)
5BR
IN
aguhamadhye
hands again to the front Digasana A (, Digsana)
5BR
EX
nsgre
right foot and hands again to the ground
IN
aguhamadhye
lift left leg straight backward, extend arms forward Digasana A (, Digsana)
5BR
EX
nsgre
5BR
IN
hands again to the front
Vinysa
breath
Di
aguhamadhye
explanation of movement Digasana A (, Digsana)
5BR
10
EX
nsgre
IN
bhrmadhye
lift head, hands stay on ground come to standing in Samasthitih (, Samasthiti)
(EX)
Digasana B
Digsana Info about sequence|Asana overview|Vinyasa overview
Dish (, Di) = Quarter, Cardinal Point, Direction, Time (Kala, , Kla) and Space (Dish, , Di) Asana (, sana) = Posture, seat Digasana (, Digsana) = Posture of Cardinal Point
Vinysa
breath
Di
IN
aguhamadhye
lift arms over side
EX
nsgre
spread fingers, extend far to front, hands left and right beside feet to the ground
IN
aguhamadhye
lift right leg straight backward, extend arms forward Digasana A (, Digsana)
5BR
EX
nsgre
5BR
IN
aguhamadhye
5BR
EX
nsgre
IN
aguhamadhye
lift left leg straight backward, extend arms forward Digasana A (, Digsana)
5BR
EX
nsgre
5BR
IN
aguhamadhye
5BR
10
EX
nsgre
IN
bhrmadhye
lift head, hands stay on ground come to standing in Samasthitih (, Samasthiti)
(EX)
Utthita Trivikrimasana

Utthita Trivikmsana Info about sequence|Asana overview|Vinyasa overview
utthita (, utthita) = raised, high, lifted Trivikrama (, Trivikrama) = Literally: 3 steps; name of 5. Avatar (, Avatar) of Vishnu (, Vinu). In a time when a demon ruled over earth, as gnome he stepped in front of him and asked land from him. The demon lau ghed 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 (, sana) = Posture, seat Utthita Trivikrimasana ( , Utthita Trivikmsana) = Position of Trivikrama while standing
Vinysa
breath
Di
IN
lift right leg forward and grab with hands
(EX)
nsgre
pull right leg close to body Utthita Trivikrimasana ( , Utthita Trivikmsana)
5BR
IN
nsgre
extend arms again place right foot down again in Samasthitih (, Samasthiti)
(EX)
IN
lift left leg forward and grab with hands
Vinysa
breath
Di
(EX)
nsgre
pull left leg close to body Utthita Trivikrimasana ( , Utthita Trivikmsana)
5BR
IN
nsgre
extend arms again place left foot down again in Samasthitih (, Samasthiti)
(EX)
Natha Rajasana A

Ntha Rjsana Info about sequence|Asana overview|Vinyasa overview
Natha (, Ntha) = Lord, God Raja (, Rja) = King, Ruler Natha Raja ( , Ntha Rja) = Name of God Shiva (, iva), in his form as Cosmic Dance. He creates and destroys the Univers. Asana (, sana) = Posture, seat Natha Rajasana ( , Ntha Rjsana) = Posture of dancing Shiva
Vinysa
breath
Di
IN
lift right leg forward and grab with right hand
EX
right leg to the side and then to the back
(IN)
both hands grab the right foot behind the head
(EX)
nsgre
pull right foot to head Natha Rajasana A ( , Ntha Rjsana)
5BR
IN
hastgre
extend left arm forward Natha Rajasana B ( , Ntha Rjsana)
5BR
4 Samasthitih(, Samasthiti)
EX
nsgre
lower right leg, arms at side to
IN
lift left leg forward and grab with left hand
EX
left leg to the side and then to the back
(IN)
both hands grab the left foot behind the head
(EX)
nsgre
pull left foot to head Natha Rajasana A ( , Ntha Rjsana)
5BR
IN
hastgre
5BR
Samasthitih(, Samasthiti)
EX
nsgre
lower left leg, arms to the side in
Di: nsgre = to the nose; aguhamadhye = to the middle of the thumb; bhrmadhye = in the middle of the eye brows; nbicakre = to the navel; rdhvadi = upwards; hastgre = to the tip of the hand; pdayoragre = to the tip of the foot; prvadi = sidewards
Natha Rajasana B

Ntha Rjsana Info about sequence|Asana overview|Vinyasa overview
Natha (, Ntha) = Lord, God Raja (, Rja) = King, Ruler Natha Raja ( , Ntha Rja) = Name of God Shiva (, iva), in his form as Cosmic Dance. He creates and destroys the Univers. Asana (, sana) = Posture, seat Natha Rajasana ( , Ntha Rjsana) = Posture of dancing Shiva
Vinysa
breath
Di
IN
lift right leg forward and grab with right hand
EX
right leg to the side and then to the back
(IN)
both hands grab the right foot behind the head
Vinysa
breath
Di
(EX)
nsgre
pull right foot to head Natha Rajasana A ( , Ntha Rjsana)
5BR
IN
hastgre
5BR
4 Samasthitih(, Samasthiti)
EX
nsgre
lower right leg, arms at side to
IN
lift left leg forward and grab with left hand
EX
left leg to the side and then to the back
(IN)
both hands grab the left foot behind the head
(EX)
nsgre
pull left foot to head Natha Rajasana A ( , Ntha Rjsana)
5BR
IN
hastgre
5BR
Samasthitih(, Samasthiti)
EX
nsgre
lower left leg, arms to the side in
Raja Kapotasana

Rja Kapotsana Info about sequence|Asana overview|Vinyasa overview
Raja (, Rja) = King, Ruler Kapota (, Kapota) = Pigeon Asana (, sana) = Posture, seat Raja Kapotasana ( , Rja Kapotsana) = King Pidgeon Posture
Vinysa
breath
Di
bhrmadhye
IN
lift arms over side
2 Uttanasana(, Uttnsana)
EX
nsgre
spread fingers, far farword and to the ground
IN
bhrmadhye
lift head, extend back
EX
nsgre
weight on arms, glide backward, elbows close to body,Chaturanga Dandasana ( , Caturga Dasana), lower down
IN
bhrmadhye
lift chest and feet, bring head and feet closer together Raja Kapotasana ( , Rja Kapotsana)
5BR
EX
nsgre
IN
bhrmadhye
EX
nbicakre
IN
bhrmadhye
jump feet between hands, straighten the spine half way up,
Vinysa
breath
Di
lift your head, bring chest all the way in, Uttanasana (, Uttnsana)
10
EX
nsgre
IN
bhrmadhye
EX
nsgre
Eka Pada Raja Kapotasana

Eka-Pda Rja Kapotsana Info about sequence|Asana overview|Vinyasa overview
Ekam (, Ekam) = One
Pada (, Pda) = Foot, Leg
Raja (, Rja) = King, Ruler Kapota (, Kapota) = Pigeon Asana (, sana) = Posture, seat Eka Pada Raja Kapotasana ( , Eka-Pda Rja Kapotsana) = One -legged King Pidgeon Posture
Vinysa
breath
Di
IN
aguhamadhye
raise arms overhead
EX
nsgre
IN
bhrmadhye
EX
nsgre
IN
bhrmadhye
EX
nbicakre
IN
right leg with bend knee forward between arms
EX
bend left knee, grab left foot with left hand
(IN)
grab foot with both hands, open chest
(EX)
bhrmadhye
pull foot to head Eka Pada Raja Kapotasana ( , EkaPda Rja Kapotsana)
5BR
IN
lift head again
(EX)
place hands down to ground
10
IN
nsgre
lift right knee
(EX)
walk through backward and lower down to
Chaturanga Dandasana( , Caturga Dasana)
11
IN
bhrmadhye
roll on back of feet, open chest, extend arms,
shoulder back and downUrdhva Mukha Shvanasana( , rdhva Mukha
Vinysa
breath
Di
vnsana)
12
EX
nbicakre
roll on soles of feet, coccyx to top, long back, extend armsAdho Mukha Shvanasana ( , Adho Mukha vnsana)
13
IN
left leg with bend knee forward between arms
14
EX
bend right knee, grab right foot with right hand
(IN)
grab feet with both hands, open chest
(EX)
bhrmadhye
pull foot to head Eka Pada Raja Kapotasana ( , EkaPda Rja Kapotsana)
5BR
15
IN
lift head again
(EX)
place hands down to ground
16
IN
nsgre
lift left knee
(EX)
walk through backward and lower down to
Chaturanga Dandasana( , Caturga Dasana)
17
IN
bhrmadhye
roll on back of feet, open chest, extend arms,
shoulder back and downUrdhva Mukha Shvanasana( , rdhva Mukha vnsana)
18
EX
nbicakre
roll on soles of feet, coccyx to top, long back, extend armsAdho Mukha Shvanasana ( , Adho Mukha vnsana)
19
IN
bhrmadhye
20
EX
nsgre
IN
bhrmadhye
EX
nsgre
The grey part of the table is performed in Aga-Yoga practice. Yellow marked is the position depicted on the photo. Vinysa:1 = ekam; 2 = dve; 3 = tri; 4 = catvri; 5 = paca; 6 = a; 7 = sapta; 8 = aau; 9 = nava; 10 = daa; 11 = ekdaa; 12 = dvdaa; 13 = trayodaa; 14 = caturdaa; 15 = pacadaa; 16 = oaa; 17 = saptadaa; 18 = aadaa; 19 = ekonavimati; 20 = vimati; 21 = ekvimati; 22 = dvvimati; 23 = trayovimati; 24 = caturvimati; 25 = pacavimati; 26 = oavimati; 27 = saptavimati; 28 = aovimati breath: IN = Inhalation; EX = exhalation; 5BR = five breaths Di: nsgre = to the nose; aguhamadhye = to the middle of the thu mb; bhrmadhye = in the middle of the eye brows; nbicakre = to the navel; rdhvadi = upwards; hastgre = to the tip of the hand; pdayoragre = to the tip of the foot; prvadi = sidewards
Urdhva Dhanurasana

rdhva Dhanursana Info about sequence|Asana overview|Vinyasa o verview
Urdhva (, rdhva) = upward directed, pointed upward Dhanura (, Dhanura) = Bow Asana (, sana) = Posture, seat Urdhva Dhanurasana ( , rdhva Dhanursana) = Posture-of-upward-pointing-Bow
Vinysa
breath
Di
IN
aguhamadhye
raise arms overhead
EX
nsgre
Vinysa
breath
Di
IN
bhrmadhye
EX
nsgre
IN
bhrmadhye
EX
nbicakre
IN
(EX)
get down on back
IN
lift arms and legs
(EX)
hands beside ears, place feet close to the bottom
IN
bhrmadhye
lift body in backbend Urdhva Dhanurasana ( , rdhva Dhanursana)
5BR
IN
nsgre
stand up
EX
bend forward, hands to ground
IN
Handstand, Backbend
EX
bhrmadhye
place feet in front of hands on ground Urdhva Dhanurasana ( , rdhva Dhanursana), repeat 3 times
5BR
IN
nsgre
stand up feet together in Samasthitih (, Samasthiti)
(EX)
Way in the Posture

Vinysa
breath
Di
IN
aguhamadhye
raise arms overhead
EX
nsgre
IN
bhrmadhye
EX
nsgre
IN
bhrmadhye
EX
nbicakre
IN
(EX)
get down on back
Vinysa
breath
Di
IN
lift arms and legs
(EX)
IN
bhrmadhye
5BR
IN
nsgre
stand up
EX
IN
Handstand, Backbend
EX
bhrmadhye
5BR
IN
nsgre
(EX)
The grey part of the table is performed in Aga-Yoga practice. Yellow marked is the position depicted on the photo. Vinysa:1 = ekam; 2 = dve; 3 = tri; 4 = catvri; 5 = paca; 6 = a; 7 = sapta; 8 = aau; 9 = nava; 10 = daa; 11 = ekdaa; 12 = dvdaa; 13 = trayodaa; 14 = caturdaa; 15 = pacadaa; 16 = oaa; 17 = saptadaa; 18 = aadaa; 19 = ekonavimati; 20 = vimati; 21 = ekvimati; 22 = dvvimati; 23 = trayovimati; 24 = caturvimati; 25 = pacavimati; 26 = oavimati; 27 = saptavimati; 28 = aovimati breath: IN = Inhalation; EX = exhalation; 5BR = five breaths Di: nsgre = to the nose; aguhamadhye = to the middle of the thumb; bhrmadhye = in the middle of the eye brows; n bicakre = to the navel; rdhvadi = upwards; hastgre = to the tip of the hand; pdayoragre = to the tip of the foot; prvadi = sidewards
Way in the Posture

Vinysa
breath
Di
IN
aguhamadhye
raise arms overhead
EX
nsgre
IN
bhrmadhye
EX
nsgre
IN
bhrmadhye
EX
nbicakre
IN
(EX)
get down on back
IN
lift arms and legs
(EX)
IN
bhrmadhye
5BR
IN
nsgre
stand up
Vinysa
breath
Di
EX
IN
Handstand, Backbend
EX
bhrmadhye
5BR
IN
nsgre
(EX)
Urdhva Dhanurasana

rdhva Dhanursana Info about sequence|Asana overview|Vinyasa overview
Urdhva (, rdhva) = upward directed, pointed upward Dhanura (, Dhanura) = Bow Asana (, sana) = Posture, seat Urdhva Dhanurasana ( , rdhva Dhanursana) = Posture-of-upward-pointing-Bow
Vinysa
breath
Di
IN
aguhamadhye
raise arms overhead
EX
nsgre
IN
bhrmadhye
EX
nsgre
IN
bhrmadhye
EX
nbicakre
IN
(EX)
get down on back
IN
lift arms and legs
(EX)
Vinysa
breath
Di
IN
bhrmadhye
5BR
IN
nsgre
stand up
EX
IN
Handstand, Backbend
EX
bhrmadhye
5BR
IN
nsgre
(EX)
Paschimottanasana
Pacimottnsana Info about sequence|Asana overview|Vinyasa overview
Paschima (, Pacima) = West, Back of Body, Back; Traditionally the Yoga practice is aligned toward the East. The back of the body therefore points to the West. uttana (, uttna) = intense stretch, straight, extended Asana (, sana) = Posture, seat Paschimottanasana (, Pacimottnsana) = Posture -of-intense-stretch-of-Back of Body
Vinysa
breath
Di
IN
aguhamadhye
raise arms overhead
EX
nsgre
IN
bhrmadhye
EX
nsgre
IN
bhrmadhye
EX
nbicakre
IN
jump forward balancing on straight arms, bend legs in the air swing through, get down, extend legs, Dandasana (, Dasana)
(EX)
IN
bhrmadhye
put hand around feet, lift head, straight back
EX
pdayoragre
lower down over legs Paschimottanasana (, Pacimottnsana)
5BR
10
IN
bhrmadhye
lift head, extend arms, straight back
Vinysa
breath
Di
nsgre
(EX)
place hands on ground, contract
11
IN
swing in Balance-Posture
12
EX
nsgre
13
IN
bhrmadhye
14
EX
nbicakre
15
IN
bhrmadhye
16
EX
nsgre
IN
bhrmadhye
EX
nsgre

ASANAS

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ASANAS

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ASANAS Importance Of Asanas

1. Padmasana (Lotus Pose)

2. Siddhasana (The Perfect Pose)

3. Svastikasana (Prosperous Pose)

5. Sirshasana (Topsy Turvy Pose)

6. Sarvangasana (All-Members Pose)

7. Matsyasana (Fish Posture)

9. Mayurasana (Peacock Pose)

10. Ardha Matsyendrasana

11. Vajrasana (The Adamantine Pose)

12. Urdhva Padmasana (Above Lotus Pose)

bhrmadhye nsgre bhrmadhye

legend for the Vinysa table:

Vivmitrsana Info about sequence|Asana overview|Vinyasa overview

raise arms overhead

come half-way up with straight spine, lift head

right leg over right arm

left arm lies on sidebody, balancing on right hand

extend right leg, lift left arm up Vishvamitrasana (, Vivmitrsana)

left hand back to sidebody then to floor

lift both legs

left leg over left arm

right arm lies on sidebody, balancing on left hand

extend left leg, lift right arm up Vishvamitrasana (, Vivmitrsana)

right hand back to sidebody then to floor

lift both legs

legend for the Vinysa table:

exit the pose

raise arms overhead

come half-way up with straight spine, lift head

right leg over right arm

left arm lies on sidebody, balancing on right hand

extend right leg, lift left arm up

explanation of movement Vishvamitrasana (, Vivmitrsana)

left hand back to sidebody then to floor

lift both legs

left leg over left arm

right arm lies on sidebody, balancing on left hand

extend left leg, lift right arm up Vishvamitrasana (, Vivmitrsana)

right hand back to sidebody then to floor

lift both legs

legend for the Vinysa table:

Kasyapsana Info about sequence|Asana overview|Vinyasa overview

raise arms overhead

come half-way up with straight spine, lift head

jump forward balancing on straight arms, bend legs in the air

hands into prayer in front of the heart

lying down Kasyapasana (, Kasyapsana)

lift left foot

roll up, balance on buttocks

hands down lift up into Chakorasana (, Cakorsana)

jump forward balancing on straight arms, bend legs in the air

hands into prayer in front of the heart

lying down Kasyapasana (, Kasyapsana)

lift right foot

roll up, balance on buttocks

hands down lift up into Chakorasana (, Cakorsana)

explanation of movement Shvanasana ( , rdhva Mukha vnsana)

legend for the Vinysa table:

Cakorsana Info about sequence|Asana overview|Vinyasa overview

raise arms overhead

come half-way up with straight spine, lift head

jump forward balancing on straight arms, bend legs in the air

lift up Chakorasana (, Cakorsana)