Chaturanga Dandasana
चतुरङ्ग दण्डासन
Caturaṅga Daṇḍāsana
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![Uttanasana A [thumb mini]](http://it.ashtangayoga.info/uttanasana-a-thumb-mini-080.jpg)
![Urdhva Vrikshasana [thumb mini]](http://it.ashtangayoga.info/urdhva-vrikshasana-thumb-mini-090.jpg)
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Chatur (चतुर्, Catur) = four
anga (अङ्ग, aṅga) = limb, body part
Danda (दण्ड, Daṇḍa) = Stick
Asana (आसन, Āsana) = Position, Posture, Pose
Chaturanga Dandasana (चतुरङ्ग दण्डासन, Caturaṅga Daṇḍāsana) = Four-Limbed-Stick-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) |
| 5BR | nābicakre | Adho Mukha Svanasana (अधो मुख स्वानासन, Adho Mukha Svānāsana) | |
| 7 | IN | bhrūmadhye | glide forward, lift Head, stretch Back |
| 8 | EX | nāsāgre | Head to knees Uttanasana (उत्तानासन, Uttānāsana) |
| 9 | IN | añguṣṭhamadhye | raise Arms over side, straighten up with straight back |
| - | EX | nāsāgre | lower Arms over side 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:
Chaturanga, Dandasana, Surya, Namaskara, Ashtanga, Yoga, Saluto, sole
