| Vinyāsa |
breath |
Dr̥ṣṭi |
explanation of movement |
| 1 |
IN |
añguṣṭhamadhye |
bend your knees until your fingertips reach the floor, then raise both arms sideways Utkatasana (उत्कटासन, Utkaṭāsana) |
| 2 |
EX |
nāsāgre |
spread the fingers, bend forward, then place the hands onto the floor Uttanasana (उत्तानासन, Uttānāsana) |
| 3 |
IN |
bhrūmadhye |
lift the head, straighten the spine |
| 4 |
EX |
nāsāgre |
firmly ground your hands onto the floor, float back, elbows hug the body Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
| 5 |
IN |
bhrūmadhye |
roll onto the tops of your feet, straighten the arms, open your chest wide, stretch the arms, roll the shoulders back and down Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
| 6 |
EX |
nābicakre |
roll back onto your soles, raise your buttocks to the sky, straighten the spine, stretch the arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
|
|
|
position the left foot at a 45 ° angle, place the right foot forward between the hands |
| 7 |
IN |
añguṣṭhamadhye |
raise your arms sideways |
| 8 |
EX |
nāsāgre |
place the arms down onto the floor, step your right foot back, lower down slowly |
| 9 |
IN |
bhrūmadhye |
roll onto the tops of your feet, open the chest, stretch the arms, roll the shoulders back and down |
| 10 |
EX |
nābicakre |
roll back onto your soles, raise your buttocks to the sky, straighten the spine, stretch the arms |
|
|
|
position the right foot at a 45 ° angle, place the left foot forward between the hands |
| 11 |
IN |
añguṣṭhamadhye |
raise your arms sideways |
| 12 |
EX |
nāsāgre |
bend forward, place your hands onto the floor, step your left foot back, lower down slowly |
| 13 |
IN |
bhrūmadhye |
roll onto the tops of your feet, straighten the arms, open your chest wide, stretch the arms, roll the shoulders back and down Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
| 14 |
EX |
nābicakre |
roll back onto your soles, raise your buttocks to the sky, straighten the spine, stretch the arms |
|
5BR |
|
Adho Mukha Svanasana (अधो मुख स्वानासन, Adho Mukha Svānāsana) |
| 15 |
IN |
bhrūmadhye |
float forward, lift the head, lengthen the spine |
| 16 |
EX |
nāsāgre |
take your head towards the knees, Uttanasana (उत्तानासन, Uttānāsana) |
| 17 |
IN |
añguṣṭhamadhye |
bend the knees, lengthen the spine with the fingers grounded, then raise the arms sideways Utkatasana (उत्कटासन, Utkaṭāsana) |
| – |
EX |
nāsāgre |
straighten the legs, lower the arms sideways Samasthitih (समस्थितिः, Samasthitiḥ) |
