fundamentalpositions en
DESCRIPTION
AshtangaTRANSCRIPT
Pādānguṣṭhāsana Pāda Hastāsana Utthita Trikoṇāsana Parivṛtta Trikoṇāsana Utthita Pārśvakoṇāsana Parivṛtta Pārśvakoṇāsana
Fundamental Positions
Prasārita Pādottānāsana C
Prasārita Pādottānāsana D
2 1 2 2(4) 2(4)
1 2 3 4 5 2(4)
S
S S
S S
out 5x out 5x out 5x out 5x
2(4)out 5x
2(4)out 5xin
... ... ......
......
... ...
1 2 3 4out 5xin inout in out
out 5xin ininout in out out 5x
nose nose
nose
nose
hand hand hand hand
foot
3. eye 3. eye
3. eye 3. eye
UjjAYIVINYĀSA
DṚṢṬI
UjjĀYī VINYĀSA
DṚṢṬI
UjjĀYī VINYĀSA
DṚṢṬI
UjjĀYī VINYĀSA
DṚṢṬI
UjjĀYī VINYĀSA
DṚṢṬI
Pārśvottānāsana
1 2 3 4 5out 5xin inout in inout out
nose
3. eye 3. eye
Prasārita Pādottānāsana A
3 4out 5x in out
nose 3. eye
S
1 2in inout
Prasārita Pādottānāsana B
3. eye
© ashtangayoga.info Dr. Ronald Steiner, 2015This is part of the light version of the practice sheet. The coloured, foldable original is available on ashtangayoga.info
The Fundamental Positions (Āsana)bring the energetic and physical bodyin balance (alignment). The dynamicsof the Sun Salutations (see there)transform into new sequences of movements (Vinyāsa). just as beforeeach sequence begins and ends in astanding position. Counting everymovement from there, you will arrivein the pictured positions with the respective numbers shown below (leftside, not pictured, shown in paren-theses). However once the rhythm isfamiliar, the sequences partiallymerge with each other. Once in a while you will still pass throughSamasthitiḥ (Samasthitiḥ ). Never-theless the numbers for the individualmovements are not changed.
Whenever you pass through the stan-ding position ( ) ), it is an opportunity,especially for beginners, to obtain thewarmth and dynamics of the practicethrough a connecting sequence ofmovements (Basic-Vinyāsa).
You may add these six FundamentalPositions after Sūrya Namaskāra Aand B (see there) once you are wellfamiliarized with their practice.
S
S
6 7 8in inout out
S21 3 4 5in outout in inout out
S
DṚṢṬI
UjjĀYīVINYĀSA
nose nosenose 3. eye 3. eye3. eye navel
thumb
3. eye
nose noseBasic-Vinyāsa Sequence (can be integrated after every standing position)