Primary Series · Seated
Jānu Śīrṣāsana B
जानु शीर्षासन
- Vinyāsa
- 22
- State
- 8 right, 15 left
- Dṛṣṭi
- pādayoragra
- Grip
- Both hands to the foot; sitting on the heel, at the perineum
The count
- 7sapta↑ injump through — sit on the right heel, catch the left foot
- 8aṣṭau↓ exfold — chin to the knee — 5 breaths
- 9nava↑ inhead up
- ·↓ exexhale
- 10daśa↑ inlift up
- 11ekādaśa↓ exjump back — caturaṅga
- 12dvādaśa↑ inupward dog
- 13trayodaśa↓ exdownward dog
- 14caturdaśa↑ injump through — sit on the left heel, catch the right foot
- 15pañcadaśa↓ exfold — chin to the knee — 5 breaths
- 16ṣoḍaśa↑ inhead up
- ·↓ exexhale
- 17saptadaśa↑ inlift up
- 18aṣṭādaśa↓ exjump back — caturaṅga
- 19ekonaviṃśatiḥ↑ inupward dog
- 20viṃśatiḥ↓ exdownward dog
Counts from Sharath Jois, Aṣṭāṅga Yoga Anuṣṭhāna. Where teachers count it differently, the outline says so. Hear it at speed in the count trainer.