Paschimottanasana
Paschima (पश्चिम, Paścima) = Back, West, Back 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
Paschimottanasana (पश्चिमोत्तानासन, Paścimottānāsana) = Intense-Stretch-of-Back-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 | jump forward balancing on straight arms, bend legs in the air | |
| (EX) | jump through, get down slowly | ||
| (IN) | put hands to the ground, to the left and right beside the body, back straight, legs straight | ||
| 5BR | nāsāgre | Dandasana (दण्डासन, Daṇḍāsana) | |
| 8 | IN | bhrūmadhye | [A] grab big toes, back straight [B] Outside of Feet [C] Interlaced fingers, hands flipped out, past feet [D] Catch Wrists [E] Forearms over feet, catch heels |
| 9 | EX | lean elbows to the side, top of head goes in direction big toes | |
| 5BR | pādayoragre | Paschimottanasana [A] (पश्चिमोत्तानासन [अ], Paścimottānāsana [A]) | |
| 10 | IN | bhrūmadhye | stretch arms, straighten back |
| EX | put hands onto the floor | ||
| 11 | IN | nāsāgre | lift up balancing on straight arms, bend legs in the air |
| 12 | EX | nāsāgre | lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
| 13 | IN | bhrūmadhye | roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
| 14 | EX | nābicakre | tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
| 15 | IN | bhrūmadhye | jump feet between hands, straighten the spine half way up, lift your head, |
| 16 | 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) |