Primary Series · Seated
Paścimottānāsana B
पश्चिमोत्तानासन
- Vinyāsa
- 16
- B · Dṛṣṭi
- pādayoragra
- B · Grip
- Hands take the sides of the feet
- C · Dṛṣṭi
- pādayoragra
- C · Grip
- Hands clasped beyond the feet
- D · Dṛṣṭi
- pādayoragra
- D · Grip
- One hand grasps the other wrist beyond the feet
The count
- 8aṣṭau↑ inhands lock around the feet, head up
- 9nava↓ exfold — 5 breaths
- 10daśa↑ inhead up
- ·↓ exexhale
- 11ekādaśa↑ inlift up
- 12dvādaśa↓ exjump back — caturaṅga
- 13trayodaśa↑ inupward dog
- 14caturdaśa↓ exdownward dog
Take the deepest grip that leaves the breath long.
Counts from Sharath Jois, Aṣṭāṅga Yoga Anuṣṭhāna. Where teachers count it differently, the outline says so. Hear it at speed in the count trainer.