Purvottanasana
पूर्वोत्तानासन
Pūrvottānāsana
![Paschimottanasana A [thumb mini]](http://it.ashtangayoga.info/paschimottanasana-a-thumb-mini-050.jpg)
![Paschimottanasana B [thumb mini]](http://it.ashtangayoga.info/paschimottanasana-b-thumb-mini-060.jpg)
![Paschimottanasana C [thumb mini]](http://it.ashtangayoga.info/paschimottanasana-c-thumb-mini-070.jpg)
![Paschimottanasana D [thumb mini]](http://it.ashtangayoga.info/paschimottanasana-d-thumb-mini-080.jpg)
![Purvottanasana [thumb mini solar]](http://it.ashtangayoga.info/purvottanasana-thumb-mini-solar-090.jpg)
![Ardha Baddha Padma Paschimottanasana [thumb mini]](http://it.ashtangayoga.info/ardha-baddha-padma-paschimottanasana-thumb-mini-100.jpg)
![Tiryam Mukha Eka Pada Paschimottanasana [thumb mini]](http://it.ashtangayoga.info/tiryam-mukha-eka-pada-paschimottanasana-thumb-mini-110.jpg)
![Janu Shirshasana A [thumb mini]](http://it.ashtangayoga.info/janu-shirshasana-a-thumb-mini-120.jpg)
![Janu Shirshasana B [thumb mini]](http://it.ashtangayoga.info/janu-shirshasana-b-thumb-mini-130.jpg)
![Janu Shirshasana C [thumb mini]](http://it.ashtangayoga.info/janu-shirshasana-c-thumb-mini-140.jpg)
Purva (पूर्व, Pūrva) = east, front of body
ud (उद्, ud) =Prefix for Verbs or Nouns which indicates superiority in Location, Rank, Power, Intensity.
Tana (तान, Tāna) = stretched
Uttana (उत्तान, Uttāna) = intense stretch, straight, straightened
asana (आसन, āsana) = Posture
Purvottanasana (पूर्वोत्तानासन, Pūrvottānāsana) = Intense-Stretch-of-front-of-body
| 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) | jump through, get slowly down, hands behind back | ||
| 8 | IN | lift hip, stretch legs, toes to the ground | |
| 5BR | bhrūmadhye | Purvottanasana (पूर्वोत्तानासन, Pūrvottānāsana) | |
| 9 | EX | nāsāgre | lower down, contract |
| 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 | bhrūmadhye | jump feet between hands, straighten the spine half way up, lift your head, |
| 15 | 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:
Purvottanasana, prima, Serie, Ashtanga, Vinyasa, Yoga, Chikitsa, Primary, Series, Asana
