Primary Series · Backbends
Paścimottānāsana
पश्चिमोत्तानासन
- Vinyāsa
- 16
- State
- 9, ten breaths
- Dṛṣṭi
- pādayoragra
- Grip
- Wrist grasp beyond the feet
The count
- 7sapta↑ injump through, legs straight
- 8aṣṭau↑ inhands lock around the feet, head up
- 9nava↓ exfold — ten breaths — 10 breaths
- 10daśa↑ inhead up
- ·↓ exexhale
- 11ekādaśa↑ inlift up
- 12dvādaśa↓ exjump back — caturaṅga
- 13trayodaśa↑ inupward dog
- 14caturdaśa↓ 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.