Supta Urdhva Pada Vajrasana
सुप्त ऊर्ध्व पाद वज्रासन
Supta Ūrdhva Pāda Vajrāsana
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Supta (सुप्त, Supta) = lying sleeping
Urdhva (ऊर्ध्व, Ūrdhva) = facing up, upward
Pada (पाद, Pāda) = Foot, Leg
Asana (आसन, Āsana) = Pose, Posture, Seat
Vajra (वज्र, Vajra) = Thunderbolt (weapon of god Indra)
Supta Urdhva Pada Vajrasana (सुप्त ऊर्ध्व पाद वज्रासन, Supta Ūrdhva Pāda Vajrāsana) = Sleeping-Upward-Lifting-Leg-Thunderbolt
| 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 | nāsāgre | jump forward balancing on straight arms, bend legs in the air |
| (EX) | swing through, lie down | ||
| 8 | IN | lift both legs | |
| (EX) | nāsāgre | right foot in lotus-position, take right hand behind your back, grab the right foot, left hand grabs the left big toe, left foot on the floor, left leg straight | |
| 9 | IN | ūrdhvadṛṣṭi | roll up, balance on your buttocks briefly |
| (EX) | nāsāgre | bend left leg, roll, place left foot next to the left hip | |
| (IN) | bring left hand under right knee, turn to the right | ||
| 5BR | pārśvadṛṣṭi | Supta Urdhva Pada Vajrasana (सुप्त ऊर्ध्व पाद वज्रासन, Supta Ūrdhva Pāda Vajrāsana) | |
| (EX) | nāsāgre | turn back to the centre, place hands on the floor | |
| 10 | IN | nāsāgre | lift up balancing on straight arms, bend legs in the air |
| 11 | EX | nāsāgre | lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
| 12 | IN | bhrūmadhye | roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
| 13 | EX | nābicakre | tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
| 14 | IN | nāsāgre | jump forward balancing on straight arms, bend legs in the air |
| (EX) | swing through, lie down | ||
| 15 | IN | lift both legs | |
| (EX) | nāsāgre | left foot in lotus-position, take left hand behind your back, grab the left foot, left hand grabs the left big toe, right foot on the floor, right leg straight | |
| 16 | IN | ūrdhvadṛṣṭi | roll up, balance on your buttocks |
| (EX) | nāsāgre | bend right leg, roll, place right foot next to the right hip | |
| (IN) | bring right hand under the left knee, turn to the left | ||
| 5BR | pārśvadṛṣṭi | Supta Urdhva Pada Vajrasana (सुप्त ऊर्ध्व पाद वज्रासन, Supta Ūrdhva Pāda Vajrāsana) | |
| (EX) | nāsāgre | turn back to the centre, place hands on the floor | |
| 17 | IN | nāsāgre | lift up balancing on straight arms, bend legs in the air |
| 18 | EX | nāsāgre | lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
| 19 | IN | bhrūmadhye | roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
| 20 | EX | nābicakre | tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
| 21 | IN | bhrūmadhye | jump feet between hands, straighten the spine half way up, lift your head, |
| 22 | 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:
Supta, Urdhva, Pada, Vajrasana, Intermediate, Series, secondo, gruppo, sequenza, Nadi, Shodhana, Energia, Ashtanga, Yoga, Vinyasa, Asana
