Utthita Hasta Padangushthasana

उत्थित हस्त पादान्गुष्ठासन

Utthita Hasta Pādānguṣṭhāsana

utthita (उत्थित, utthita) = stretched
hasta (हस्त, hasta) = hand
padangushtha (पादान्गुष्थ, pādānguṣtha) = big toe
asana (आसन, āsana) = Posture
Utthita Hasta Padangushthasana (उत्थित हस्त पादान्गुष्ठासन, Utthita Hasta Pādānguṣṭhāsana) = stretched-hand-grasps-big-toe

Vinyāsa	breath	Dṛṣṭi	explanation of movement
1	Wd	nāsāgre	lift right leg, take big toe
2	Wy		bend forward, chin to shinbone
	5OD	pādayoragre	Utthita Hasta Padangushthasana (उत्थित हस्त पादान्गुष्ठासन, Utthita Hasta Pādānguṣṭhāsana) (right side)
3	Wd	nāsāgre	lift head
4	Wy		leg to the right, look over left shoulder
	5OD	pārśvadṛṣṭi	Utthita Parshvasahita (उत्थित पार्श्वसहित, Utthita Pārśvasahita) (right side)
5	Wd	nāsāgre	leg forward
6	Wy	pādayoragre	leg far up to the top, to forehead
7	Wd		hands to waist
	5OD	nāsāgre	Utthita Hasta Padangushthasana (उत्थित हस्त पादान्गुष्ठासन, Utthita Hasta Pādānguṣṭhāsana) (right side)
	(Wy)		lower leg
8	Wd	nāsāgre	lift left leg, take big toe
9	Wy		bend forward
	5OD	pādayoragre	Utthita Hasta Padangushthasana (उत्थित हस्त पादान्गुष्ठासन, Utthita Hasta Pādānguṣṭhāsana) (left side)
10	Wd	nāsāgre	lift head
11	Wy		leg to the left
	5OD	pārśvadṛṣṭi	Utthita Parshvasahita (उत्थित पार्श्वसहित, Utthita Pārśvasahita) (left side)
12	Wd	nāsāgre	leg again forward
13	Wy	pādayoragre	leg far up to the top, to forehead
14	Wd		hands to waist
	5OD	nāsāgre	Utthita Hasta Padangushthasana (उत्थित हस्त पादान्गुष्ठासन, Utthita Hasta Pādānguṣṭhāsana) (left side)
-	Wy	nāsāgre	Samasthitih (समस्थितिः, Samasthitiḥ)

Legenda tabeli Vinyāsa:

Szara część tabeli jest wykonywana w praktyce Aṣṭāṅgi jogi.
Na żółto podświetlone są pozycje przedstawione na zdjęciu.
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
Oddech: Wd = wdech; Wy = wydech; 5OD = pięć oddechów
Dṛṣṭi: nāsāgre = na nos; añguṣṭhamadhye = na środek kciuka; bhrūmadhye = na środkowy punkt między brwiami; nābicakre = na pępek; ūrdhvadṛṣṭi = do góry; hastāgre = na koniec dłoni; pādayoragre = na koniec stopy; pārśvadṛṣṭi = w bok

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