Weg heraus
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| Vinyāsa | breath | Dṛṣṭi | explanation of movement |
|---|---|---|---|
| 1 | IN | bhrūmadhye | Füße schulterbreit auseinander stellen |
| (EX) | Hände nach hinten zeigend zwischen den Füßen platzieren | ||
| (IN) | Kopf bleibt oben, gerader Rücken | ||
| 2 | EX | nāsāgre | Kopf zwischen den Armen durch |
| 3 | IN | bhrūmadhye | Kopf wieder nach vorne |
| 4 | EX | Sprung nach hingen, Ellenbogen nahe am Körper beugen, Gewicht auf den Ellenbogen ausbalancieren | |
| 5 | IN | nāsāgre | Mayurasana (मयूरासन, Mayūrāsana) |
| (EX) | Füße wieder absetzen | ||
| 6 | IN | bhrūmadhye | Arme strecken, Brustkorb öffnen in Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) mit Händen anders herum |
| 7 | EX | nābicakre | Über die Füße rollen in Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)mit Händen anders herum |
| 8 | IN | bhrūmadhye | Sprung nach vorne, Füße links und rechts neben den nach hinten zeigenden Händen |
| 9 | EX | nāsāgre | Kopf zwischen den Armen durchtauchen |
| - | IN | bhrūmadhye | Kopf heben |
| (EX) | nāsāgre | Hände zur Hüfte, nach oben kommen, Füße zusammengeben in Samasthitih (समस्थितिः, Samasthitiḥ) |
legend for the Vinyāsa table:
- The grey part of the table is performed in Aṣṭāṅga-Yoga practice.
- Yellow marked is the position depicted on the photo.
- Vinyāsa:1 = ekam; 2 = dve; 3 = trīṇi; 4 = catvāri; 5 = pañca; 6 = ṣaṭ; 7 = sapta; 8 = aṣṭau; 9 = nava; 10 = daśa; 11 = ekādaśa; 12 = dvādaśa; 13 = trayodaśa; 14 = caturdaśa; 15 = pañcadaśa; 16 = ṣoḍaśa; 17 = saptadaśa; 18 = aṣṭadaśa; 19 = ekonavimśatiḥ; 20 = vimśatiḥ; 21 = ekāvimśatiḥ; 22 = dvāvimśatiḥ; 23 = trayovimśatiḥ; 24 = caturvimśatiḥ; 25 = pañcavimśatiḥ; 26 = ṣoḍavimśatiḥ; 27 = saptavimśatiḥ; 28 = aṣṭovimśatiḥ
- breath: IN = Inhalation; EX = exhalation; 5BR = five breaths
- Dṛṣṭi: nāsāgre = to the nose; añguṣṭhamadhye = to the middle of the thumb; bhrūmadhye = in the middle of the eye brows; nābicakre = to the navel; ūrdhvadṛṣṭi = upwards; hastāgre = to the tip of the hand; pādayoragre = to the tip of the foot; pārśvadṛṣṭi = sidewards
Page keywords:
heraus, Intermediate, Series, secondo, gruppo, sequenza, Nadi, Shodhana, Energia, Ashtanga, Yoga, Vinyasa, Asana
