ashtanga.yoga

Primary Series · Seated

Supta Pādāṅguṣṭhāsana

सुप्त पादाङ्गुष्ठासन

Vinyāsa
28
State
9 and 11 right · 17 and 19 left
Dṛṣṭi
pādayoragra, then pārśva
Grip
Big toe; the other hand holds the grounded thigh

The count

  1. 7sapta↑ injump through, lie down
  2. ·↓ exexhale
  3. 8aṣṭau↑ inright hand catches the right big toe, both legs straight
  4. 9nava↓ exchin rises to the knee — 5 breaths
  5. 10daśa↑ inhead lowers to the floor
  6. 11ekādaśa↓ exright leg opens to the side, gaze left — 5 breaths
  7. 12dvādaśa↑ inleg returns to centre
  8. 13trayodaśa↓ exchin to the knee
  9. 14caturdaśa↑ inhead down
  10. 15pañcadaśa↓ exrelease, leg lowers
  11. 16ṣoḍaśa↑ inleft hand catches the left big toe
  12. 17saptadaśa↓ exchin rises to the knee — 5 breaths
  13. 18aṣṭādaśa↑ inhead lowers
  14. 19ekonaviṃśatiḥ↓ exleft leg opens to the side, gaze right — 5 breaths
  15. 20viṃśatiḥ↑ inleg returns to centre
  16. 21ekaviṃśatiḥ↓ exchin to the knee
  17. 22dvāviṃśatiḥ↑ inhead down
  18. 23trayoviṃśatiḥ↓ exrelease, leg lowers
  19. 24caturviṃśatiḥ↑ infeet over the head — cakrāsana to caturaṅga
  20. 25pañcaviṃśatiḥ↑ inupward dog
  21. 26ṣaḍviṃśatiḥ↓ 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.