Eka Pada Bakasana B
एकपाद बकासन
Eka-Pāda Bakāsana
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Ekam (एकम्, Ekam) = One
Pada (पाद, Pāda) = Foot, Leg
Baka (बक, Baka) = Crane
Asana (आसन, Āsana) = Pose, Posture, Seat
Eka Pada Bakasana B (एकपाद बकासन, Eka-Pāda Bakāsana) = One-Legged-Crane-Posture
| Vinyāsa | breath | Dṛṣṭi | 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) | lower your head | ||
| (IN) | Mukta Hasta Shirshasana (मुक्त हस्त शीर्षासन, Mukta Hasta Śīrṣāsana) | ||
| 8 | (EX) | lower right knee towards the right axle, bring left leg forward over the right upper arm | |
| IN | lift the head up, straighten the arms | ||
| 5BR | nāsāgre | Eka Pada Bakasana B (एकपाद बकासन, Eka-Pāda Bakāsana) | |
| (EX) | lower head again | ||
| 9 | IN | again lift up into Mukta Hasta Shirshasana (मुक्त हस्त शीर्षासन, Mukta Hasta Śīrṣāsana) | |
| 10 | (EX) | lower left knee towards the left axle, bring right leg forward over the right upper arm | |
| IN | lift the head up, straighten the arms | ||
| 5BR | nāsāgre | Eka Pada Bakasana B (एकपाद बकासन, Eka-Pāda Bakāsana) | |
| (EX) | lower head again | ||
| 11 | IN | again lift up into Mukta Hasta Shirshasana (मुक्त हस्त शीर्षासन, Mukta Hasta Śīrṣāsana) | |
| 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) |
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:
Pada, Bakasana, Advanced, Series, Ashtanga, Yoga, Vinyasa, Sthira, Bhaga, terza, serie, Asana
