ashtanga.yoga

Primary Series · Seated

Triyaṅga Mukhaikapāda Paścimottānāsana

त्रियङ्ग मुखैकपाद पश्चिमोत्तानासन

Vinyāsa
22
State
8 right, 15 left
Dṛṣṭi
pādayoragra
Grip
Both hands take the extended foot; wrist grasp as it deepens

The count

  1. 7sapta↑ injump through — right leg folds back, shin beside the hip, catch the foot
  2. 8aṣṭau↓ exfold — chin to the knee — 5 breaths
  3. 9nava↑ inhead up
  4. ·↓ exexhale
  5. 10daśa↑ inlift up
  6. 11ekādaśa↓ exjump back — caturaṅga
  7. 12dvādaśa↑ inupward dog
  8. 13trayodaśa↓ exdownward dog
  9. 14caturdaśa↑ injump through — left leg folds back, catch the foot
  10. 15pañcadaśa↓ exfold — chin to the knee — 5 breaths
  11. 16ṣoḍaśa↑ inhead up
  12. ·↓ exexhale
  13. 17saptadaśa↑ inlift up
  14. 18aṣṭādaśa↓ exjump back — caturaṅga
  15. 19ekonaviṃśatiḥ↑ inupward dog
  16. 20viṃśatiḥ↓ 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.