Uttanasana B

उत्तानासन

Uttānāsana

Ud (उद्, Ud) = prefix used for verbs and nouns, conveys a sense of superiority in place and rank, power and intensity
Tana (तान, Tāna) = stretched
Uttana (उत्तान, Uttāna) = intense stretch, extension, straight, stretched
Asana (आसन, Āsana) = posture, pose, seat
Uttanasana (उत्तानासन, Uttānāsana) = Intense Stretch

Vinyāsa	breath	Dṛṣṭi	explanation of movement
1	Wd	añguṣṭhamadhye	bend your knees until your fingertips reach the floor, then raise both arms sideways Utkatasana (उत्कटासन, Utkaṭāsana)
2	Wy	nāsāgre	spread the fingers, bend forward, then place the hands onto the floor Uttanasana (उत्तानासन, Uttānāsana)
3	Wd	bhrūmadhye	lift the head, straighten the spine
4	Wy	nāsāgre	firmly ground your hands onto the floor, float back, elbows hug the body Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
5	Wd	bhrūmadhye	roll onto the tops of your feet, straighten the arms, open your chest wide, stretch the arms, roll the shoulders back and down Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
6	Wy	nābicakre	roll back onto your soles, raise your buttocks to the sky, straighten the spine, stretch the arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
			position the left foot at a 45 ° angle, place the right foot forward between the hands
7	Wd	añguṣṭhamadhye	raise your arms sideways
8	Wy	nāsāgre	place the arms down onto the floor, step your right foot back, lower down slowly
9	Wd	bhrūmadhye	roll onto the tops of your feet, open the chest, stretch the arms, roll the shoulders back and down
10	Wy	nābicakre	roll back onto your soles, raise your buttocks to the sky, straighten the spine, stretch the arms
			position the right foot at a 45 ° angle, place the left foot forward between the hands
11	Wd	añguṣṭhamadhye	raise your arms sideways
12	Wy	nāsāgre	bend forward, place your hands onto the floor, step your left foot back, lower down slowly
13	Wd	bhrūmadhye	roll onto the tops of your feet, straighten the arms, open your chest wide, stretch the arms, roll the shoulders back and down Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
14	Wy	nābicakre	roll back onto your soles, raise your buttocks to the sky, straighten the spine, stretch the arms
	5OD		Adho Mukha Svanasana (अधो मुख स्वानासन, Adho Mukha Svānāsana)
15	Wd	bhrūmadhye	float forward, lift the head, lengthen the spine
16	Wy	nāsāgre	take your head towards the knees, Uttanasana (उत्तानासन, Uttānāsana)
17	Wd	añguṣṭhamadhye	bend the knees, lengthen the spine with the fingers grounded, then raise the arms sideways Utkatasana (उत्कटासन, Utkaṭāsana)
-	Wy	nāsāgre	straighten the legs, lower the arms sideways 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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