ashtanga.yoga

Primary Series · Seated

Nāvāsana

नावासन

Vinyāsa
13
State
7
Dṛṣṭi
pādayoragra
Grip
No grip. Arms parallel to the floor; the hands press down to lift between rounds

The count

  1. 7sapta↑ injump through — legs lift straight, arms straight — 5 breaths
  2. 8aṣṭau↑ inhands press down, lift; lower
  3. 7sapta↑ inboat — second — 5 breaths
  4. 8aṣṭau↑ inlift; lower
  5. 7sapta↑ inboat — third — 5 breaths
  6. 8aṣṭau↑ inlift; lower
  7. 7sapta↑ inboat — fourth — 5 breaths
  8. 8aṣṭau↑ inlift; lower
  9. 7sapta↑ inboat — fifth — 5 breaths
  10. 8aṣṭau↑ inlift
  11. 9nava↓ excaturaṅga
  12. 10daśa↑ inupward dog
  13. 11ekādaśa↓ exdownward dog

Five boats. The lift between them is aṣṭau each time.

Counts from Sharath Jois, Aṣṭāṅga Yoga Anuṣṭhāna. Where teachers count it differently, the outline says so. Hear it at speed in the count trainer.