VINYASA: Adnvanced B Series (Sthira Bhaga) - aus dem Ashtanga Vinyasa Yoga

Die traditionelle Technik von Vinyasa im Ashtanga Yoga. - Atem, Bewegung, Nummerierung -
ÜBER | ASANA | VINYASA
Leitlinien für die korrekte Verwendung:
Die Vinyasas sind von Samasthitih zu Samasthitih durchnummeriert, aber nur die fettgedruckten Zeilen werden praktiziert.
Die Atmung zu dem Vinyasa wird mit IN / EX angegeben. Jedes Vinyasa wird von einem Atemzug geführt, hat jedoch weitere Atemzüge, diese sind in Klammern angegeben.
Der Name der Asana ist über der Tabelle mit iherm Vinyasa Count zusammen mit dem Dristi (= Blickrichtung), der Gesamtzahl der Vinyasas und der Nummer, die die eigentliche Position ausmacht, angegeben.
Weitere Erklärungen
Ashtanga Vinyasa Yoga; Das Kratzen an den Grenzen des Möglichen. - Advanced B Series (Sthira Bhaga).

MULHA BANDHASANA
VINYASA:
ASANA:
DRISTI:   NASAGRAI



NAHUSHASANA A
VINYASA:
ASANA:
DRISTI:   NASAGRAI


NAHUSHASANA B
VINYASA:
ASANA:
DRISTI:   NASAGRAI


NAHUSHASANA C
VINYASA:
ASANA:
DRISTI:   NASAGRAI


VRSCHIKASANA A
VINYASA:  15
ASANA:    9
DRISTI:   NASAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   up
    (EX)  prepare
8    IN   Pincha Mayurasana
9    EX   feet to head
    5BR   VRSCHIKASANA A
          
10   IN   Pincha Mayurasana
11   EX   Chaturanga Dandasana
12   IN   Urdhva Mukha Svanasana
13   EX   Adho Mukha Svanasana
14   IN   jump, head up
15   EX   Uttanasana
-    IN   come up
    (EX)  Samasthitih


SHAYANASANA
VINYASA:  15
ASANA:    9
DRISTI:   NASAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   up
    (EX)  prepare
8    IN   Pincha Mayurasana
9    EX   hands to chin
    5BR   SHAYANASANA
10   IN   Pincha Mayurasana
11   EX   Chaturanga Dandasana
12   IN   Urdhva Mukha Svanasana
13   EX   Adho Mukha Svanasana
14   IN   jump, head up
15   EX   Uttanasana
-    IN   come up
    (EX)  Samasthitih


BUDDHASANA
VINYASA:  22
ASANA:    8,15
DRISTI:   URDHVA
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   jump, right leg over right arm
    (EX)  right leg behind head
    (IN)  hands in front of chest
8    EX   left arm over right foot
    5BR   BUDDHASANA
9    IN   hands in front of chest
    (EX)  hands to the floor
10   IN   up
11   EX   Chaturanga Dandasana
12   IN   Urdhva Mukha Svanasana
13   EX   Adho Mukha Svanasana
14   IN   jump, left leg over left arm
    (EX)  right leg behind head
    (IN)  hands in front of chest
15   EX   left arm over right foot
    5BR   BUDDHASANA
16   IN   hands in front of chest
    (EX)  hands to the floor
17   IN   up
18   EX   Chaturanga Dandasana
19   IN   Urdhva Mukha Svanasana
20   EX   Adho Mukha Svanasana
21   IN   jump, head up
22   EX   Uttanasana
-    IN   come up
    (EX)  Samasthitih


KAPILASANA
VINYASA:  24
ASANA:    9,17
DRISTI:   NASAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   jump, right leg over right arm
    (EX)  right leg behind head
    (IN)  hands in front of chest
8    EX   Buddhasana
    (IN)  right hand behind back
          
9    EX   bend forward
    5BR   KAPILASANA
          
10   IN   come up
    (EX)  hands to the floor
11   IN   up
12   EX   Chaturanga Dandasana
13   IN   Urdhva Mukha Svanasana
14   EX   Adho Mukha Svanasana
15   IN   jump, left leg over left arm
    (EX)  right leg behind head
    (IN)  hands in front of chest
16   EX   Buddhasana
    (IN)  left hand behind back
17   EX   bend forward
    5BR   KAPILASANA
18   IN   hands in front of chest
    (EX)  hands to the floor
19   IN   up
20   EX   Chaturanga Dandasana
21   IN   Urdhva Mukha Svanasana
22   EX   Adho Mukha Svanasana
23   IN   jump, head up
24   EX   Uttanasana
-    IN   come up
    (EX)  Samasthitih


AKARNA DHANURASANA A, B
VINYASA:
ASANA:
DRISTI:   Padahayoragrai, NASAGRAI


PADANGUSTHA DHANURASANA A
VINYASA:  9
ASANA:    5
DRISTI:   NASAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   lift feet
    (EX)  gab ankles
    (IN)  lift up
    5BR   PADANGUSTHA DHANURASANA A
          
    (EX)  Chaturanga Dandasana
6    IN   Urdhva Mukha Svanasana
7    EX   Adho Mukha Svanasana
8    IN   jump, head up
9    EX   Uttanasana
-    IN   come up
    (EX)  Samasthitih


PADANGUSTHA DHANURASANA B
VINYASA:  11
ASANA:    6
DRISTI:   NASAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   lift feet
    (EX)  gab ankles
    (IN)  Padangustha Dhanurasana A
6    EX   feet to shoulders
    5BR   PADANGUSTHA DHANURASANA B
          
7    IN   Padangustha Dhanurasana A
    (EX)  Chaturanga Dandasana
8    IN   Urdhva Mukha Svanasana
9    EX   Adho Mukha Svanasana
10   IN   jump, head up
11   EX   Uttanasana
-    IN   come up
    (EX)  Samasthitih


PADANGUSTHA DHANURASANA A
VINYASA:  9
ASANA:    5
DRISTI:   NASAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   lift feet
    (EX)  gab ankles
    (IN)  lift up
    5BR   PADANGUSTHA DHANURASANA A
          
    (EX)  Chaturanga Dandasana
6    IN   Urdhva Mukha Svanasana
7    EX   Adho Mukha Svanasana
8    IN   jump, head up
9    EX   Uttanasana
-    IN   come up
    (EX)  Samasthitih


MARICHYASANA E
VINYASA:  22
ASANA:    8,15
DRISTI:   PADHAYORAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   up
    (EX)  land, left leg beside hip
    (IN)  head up
8    EX   bend forward
    5BR   MARICHYASANA E
          
9    IN   head up
    (EX)  hands to the floor
10   IN   up
11   EX   Chaturanga Dandasana
12   IN   Urdhva Mukha Svanasana
13   EX   Adho Mukha Svanasana
14   IN   up
    (EX)  right leg beside hip
    (IN)  head up
15   EX   bend forward
    5BR   MARICHYASANA E
16   IN   head up
    (EX)  hands to the floor
17   IN   up
18   EX   Chaturanga Dandasana
19   IN   Urdhva Mukha Svanasana
20   EX   Adho Mukha Svanasana
21   IN   jump, head up
22   EX   Uttanasana
-    IN   come up
    (EX)  Samasthitih


MARICHYASANA F
VINYASA:  18
ASANA:    7,12
DRISTI:   PARSVA
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   up
    (EX)  land, left leg beside hip
    (IN)  turn right
    5BR   MARICHYASANA F
          
    (EX)  hands to the floor,
8    IN   up
9    EX   Chaturanga Dandasana
10   IN   Urdhva Mukha Svanasana
11   EX   Adho Mukha Svanasana
12   IN   up
    (EX)  land, right leg beside hip
    (IN)  turn left
    5BR   MARICHYASANA F
    (EX)  hands to the floor
13   IN   Up
14   EX   Chaturanga Dandasana
15   IN   Urdhva Mukha Svanasana
16   EX   Adho Mukha Svanasana
17   IN   jump, head up
18   EX   Uttanasana
-    IN   come up
    (EX)  Samasthitih


MARICHYASANA G
VINYASA:  22
ASANA:    8,15
DRISTI:   PADHAYORAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   jump, left leg over left arm
    (EX)  left leg behind head, arms around right knee
    (IN)  head up
8    EX   bend forward
    5BR   MARICHYASANA G
          
9    IN   head up
    (EX)  hands to the floor
10   IN   up
11   EX   Chaturanga Dandasana
12   IN   Urdhva Mukha Svanasana
13   EX   Adho Mukha Svanasana
14   IN   jump, right leg over right arm
    (EX)  right leg behind head, arms around left knee
    (IN)  head up
15   EX   bend forward
    5BR   MARICHYASANA G
16   IN   head up
    (EX)  hands to the floor
17   IN   up
18   EX   Chaturanga Dandasana
19   IN   Urdhva Mukha Svanasana
20   EX   Adho Mukha Svanasana
21   IN   jump, head up
22   EX   Uttanasana
-    IN   come up
    (EX)  Samasthitih


MARICHYASANA H
VINYASA:  18
ASANA:    7,12
DRISTI:   PARSVA
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   jump, left leg over left arm
    (EX)  left leg behind head, arms around right knee
    (IN)  turn right
    5BR   MARICHYASANA H
          
    (EX)  hands to the floor,
8    IN   up
9    EX   Chaturanga Dandasana
10   IN   Urdhva Mukha Svanasana
11   EX   Adho Mukha Svanasana
7    IN   jump, left leg over left arm
    (EX)  right leg behind head, arms around left knee
    (IN)  turn left
    5BR   MARICHYASANA H
    (EX)  hands to the floor
13   IN   up
14   EX   Chaturanga Dandasana
15   IN   Urdhva Mukha Svanasana
16   EX   Adho Mukha Svanasana
17   IN   jump, head up
18   EX   Uttanasana
-    IN   come up
    (EX)  Samasthitih


TADASANA
VINYASA:
ASANA:
DRISTI:   NASAGRAI


SAMANASNANA
VINYASA:
ASANA:
DRISTI:   Padahayoragrai


PARSVA BAKASANA
VINYASA:  15
ASANA:    8,10
DRISTI:   NASAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   up
    (EX)  head to ground
    (IN)  Muka hasta Sirsasana
8   (EX)  knees to right armpit
     IN   lift head
    5BR   PARSVA BAKASANA
    (EX)  head to the ground
9    IN   Muka hasta Sirsasana
10  (EX)  knees to left armpit
     IN   lift head
    5BR   PARSVA BAKASANA
    (EX)  head to the ground
11   IN   Muka hasta Sirsasana
12   EX   Chaturanga Dandasana
13   IN   Urdhva Mukha Svanasana
14   EX   Adho Mukha Svanasana
15   IN   jump, head up
16   EX   Uttanasana
-    IN   come up
    (EX)  Samasthitih


PUNGA KUKUTASANA
VINYASA:  15
ASANA:    8,10
DRISTI:   NASAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   up
    (EX)  head to ground
    (IN)  Muka hasta Sirsasana
8   (EX)  legs in lotus, to the right
     IN   lift head
    5BR   PUNGA KUKUTASANA
    (EX)  head to the ground
9    IN   Muka hasta Sirsasana
10  (EX)  legs in lotus, to the left
     IN   lift head
    5BR   PUNGA KUKUTASANA
    (EX)  head to the ground
11   IN   Muka hasta Sirsasana
12   EX   Chaturanga Dandasana
13   IN   Urdhva Mukha Svanasana
14   EX   Adho Mukha Svanasana
15   IN   jump, head up
16   EX   Uttanasana
-    IN   come up
    (EX)  Samasthitih


EKA PADA DHANURASANA
VINYASA:  10
ASANA:    5,6
DRISTI:   NASAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   lift right foot
    (EX)  gab ankle
    (IN)  lift up
    5BR   EKA PADA DHANURASANA
    (EX)  Chaturanga Dandasana
6    IN   lift left foot
    (EX)  gab ankle
    (IN)  lift up
    5BR   EKA PADA DHANURASANA
    (EX)  Chaturanga Dandasana
7    IN   Urdhva Mukha Svanasana
8    EX   Adho Mukha Svanasana
9    IN   jump, head up
10   EX   Uttanasana
-    IN   come up
    (EX)  Samasthitih


EKA PADA KAPOTASANA
VINYASA:
ASANA:
DRISTI:   NASAGRAI


PARIANGASANA
VINYASA:
ASANA:
DRISTI:   NASAGRAI




PARIVRTTASANA A
VINYASA:
ASANA:
DRISTI:   NASAGRAI



PARIVRTTASANA B
VINYASA:
ASANA:
DRISTI:   NASAGRAI



YONI DANDASANA
VINYASA:
ASANA:
DRISTI:   NASAGRAI


YOGA DANDASANA
VINYASA:
ASANA:
DRISTI:   Hastagrai



BHUJA DANDASANA
VINYASA:  22
ASANA:    8,15
DRISTI:   NASAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   Titibhasana
8    EX   left leg behind head
    5BR   BHUJA DANDASANA
9    IN   Titibhasana
    (EX)  Bakasana
10   IN   up
11   EX   Chaturanga Dandasana
12   IN   Urdhva Mukha Svanasana
13   EX   Adho Mukha Svanasana
7    IN   Titibhasana
8    EX   right leg behind head
    5BR   BHUJA DANDASANA
          
9    IN   Titibhasana
    (EX)  Bakasana
10   IN   up
18   EX   Chaturanga Dandasana
19   IN   Urdhva Mukha Svanasana
20   EX   Adho Mukha Svanasana
21   IN   jump, head up
22   EX   Uttanasana
-    IN   come up
    (EX)  Samasthitih


PARSVA DANDASANA
VINYASA:  18
ASANA:    8,13
DRISTI:   NASAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   jump, right leg over right arm
    (EX)  right leg behind head
    (IN)  hands in front of chest
8    EX   twist
    (IN)  up
    5BR   PARSVA DANDASANA
          
9    EX   Chaturanga Dandasana
10   IN   Urdhva Mukha Svanasana
11   EX   Adho Mukha Svanasana
12   IN   jump, left leg over left arm
    (EX)  left leg behind head
    (IN)  hands in front of chest
13   EX   twist
    (IN)  up
    5BR   PARSVA DANDASANA
14   EX   Chaturanga Dandasana
15   IN   Urdhva Mukha Svanasana
16   EX   Adho Mukha Svanasana
17   IN   jump, head up
18   EX   Uttanasana
-    IN   come up
    (EX)  Samasthitih


URDHVA DANDASANA B
VINYASA:
ASANA:
DRISTI:   NASAGRAI


ADHO DANDASANA
VINYASA:  20
ASANA:    8,14
DRISTI:   NASAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   jump, left leg over left arm
    (EX)  left leg behind head
    (IN)  hands in front of chest
8    EX   right leg up
    5BR   ADHO DANDASANA
9    IN   Chakorasana
10   EX   Chaturanga Dandasana
11   IN   Urdhva Mukha Svanasana
12   EX   Adho Mukha Svanasana
13   IN   jump, right leg over right arm
    (EX)  right leg behind head
    (IN)  hands in front of chest
14   EX   left leg up
    5BR   ADHO DANDASANA
15   IN   Chakorasana
16   EX   Chaturanga Dandasana
17   IN   Urdhva Mukha Svanasana
18   EX   Adho Mukha Svanasana
19   IN   jump, head up
20   EX   Uttanasana
-    IN   come up
    (EX)  Samasthitih


SAMAKONASANA
VINYASA:
ASANA:
DRISTI:   NASAGRAI



OMKARASANA
VINYASA:
ASANA:
DRISTI:   NASAGRAI


URDHVA DHANURASANA
VINYASA:  15
ASANA:    9
DRISTI:   NASAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   up
    (EX)  lie down
8    IN   lift legs and hands
    (EX)  prepare
9    IN   lift up
    5BR   URDHVA DHANURASANA     |    Repeat
          
     IN   handstand              |    3 times
     EX   forward bend           |
     IN   handstand              |
          
     EX   back bend              |
          
    5BR   URDHVA DHANURASANA     |
          
-    IN   stand up
    (EX)  Samasthitih


PASCHIMATTANASANA
VINYASA: 16
ASANA:   9
DRISTI:  PADHAYORAGRAI
1    IN   hands up
2    EX   Uttanasana
3    IN   head up
4    EX   Chaturanga Dandasana
5    IN   Urdhva Mukha Svanasana
6    EX   Adho Mukha Svanasana
7    IN   up
    (EX)  Dandasana
8    IN   take big toes, arms straight, head up
9    EX   bend forward
    5BR   PASCHIMATTANASANA
          
10   IN   head up, arms straight
    (EX)  hands to the floor
11   IN   up
12   EX   Chaturanga Dandasana
13   IN   Urdhva Mukha Svanasana
14   EX   Adho Mukha Svanasana
15   IN   jump, head up
16   EX   Uttanasana
-    IN   come up
    (EX)  Samasthitih
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