Purvottonasana
Purva (पूर्व, Pūrva) = east, front of body
ud (उद्, ud) =Prefix for Verbs or Nouns which indicates superiority in Location, Rank, Power, Intensity.
Tana (तान, Tāna) = stretched
Uttana (उत्तान, Uttāna) = intense stretch, straight, straightened
asana (आसन, āsana) = Posture
Purvottanasana (पूर्वोत्तानासन, Pūrvottānāsana) = Intense-Stretch-of-front-of-body
| Vinyāsa | breath | Dr̥ṣṭi | explanation of movement |
| 1 | IN | añguṣṭhamadhye | raise arms overhead |
| 2 | EX | nāsāgre | spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana) |
| 3 | IN | bhrūmadhye | come half-way up with straight spine, lift head |
| 4 | EX | nāsāgre | hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
| 5 | IN | bhrūmadhye | roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
| 6 | EX | nābicakre | tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
| 7 | IN | nāsāgre | jump forward balancing on straight arms, bend legs in the air |
| (EX) | jump through, get slowly down, hands behind back | ||
| 8 | IN | lift hip, stretch legs, toes to the ground | |
| 5BR | bhrūmadhye | Purvottanasana (पूर्वोत्तानासन, Pūrvottānāsana) | |
| 9 | EX | nāsāgre | lower down, contract |
| 10 | IN | nāsāgre | lift up balancing on straight arms, bend legs in the air |
| 11 | EX | nāsāgre | lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
| 12 | IN | bhrūmadhye | roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
| 13 | EX | nābicakre | tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
| 14 | IN | bhrūmadhye | jump feet between hands, straighten the spine half way up, lift your head, |
| 15 | 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) |