Primary Series · Seated
Upaviṣṭa Koṇāsana
उपविष्ट कोणासन
- Vinyāsa
- 16
- A · State
- 8
- A · Dṛṣṭi
- nāsāgra
- A · Grip
- Hands catch the outer edges of the feet
- B · State
- 10
- B · Dṛṣṭi
- ūrdhva
- B · Grip
- Catch the feet again and balance on the sitting bones
The count
- 7sapta↑ injump through — legs spread wide, catch the feet, head up
- 8aṣṭau↓ exfold — chin to the floor — 5 breaths
- 9nava↑ inhead up
- ·↓ exexhale
- 10daśa↑ inthe same shape lifts — balance, gaze up — 5 breaths
- 11ekādaśa↑ inlift up
- 12dvādaśa↓ excaturaṅga
- 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.