Primary Series · Finishing
Śīrṣāsana
शीर्षासन
- Vinyāsa
- 13
- Śīrṣāsana · State
- 8, fifteen breaths
- Śīrṣāsana · Dṛṣṭi
- nāsāgra
- Śīrṣāsana · Grip
- Fingers interlaced, forearms down, the crown cradled in the cupped hands. Straight up for fifteen breaths
- Ardha Śīrṣāsana · State
- 9, ten breaths, then ten with the head lifted
- Ardha Śīrṣāsana · Dṛṣṭi
- nāsāgra
- Ardha Śīrṣāsana · Grip
- Same base. The legs lower halfway, toes pointed, for ten breaths; back up, then ten more with the head lifted off the floor, chin tucked
The count
- 7sapta↑ inforearms down, fingers interlace, crown to the hands
- 8aṣṭau↑ inlegs lift — headstand — 15 breaths
- 9nava↓ exlegs lower halfway, toes pointed — hold — 10 breaths
- ·↑ inlegs rise again
- ·↓ exchin tucked, head lifts off the floor — hold — 10 breaths
- 10daśa↓ excome down — sit on the heels, head down, and rest
- 11ekādaśa↓ exjump back — caturaṅga
- 12dvādaśa↑ inupward dog
- 13trayodaśa↓ 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.