ashtanga.yoga

Primary Series · Backbends

Ūrdhva Dhanurāsana

ऊर्ध्व धनुरासन

Vinyāsa
15
State
9, five breaths a lift — three lifts here; the book gives three to five
Dṛṣṭi
nāsāgra
Grip
Palms beside the ears, fingers to the shoulders; press up

The count

  1. 7sapta↑ injump through, lie down
  2. 8aṣṭau↓ exknees bend, hands plant behind the shoulders
  3. 9nava↑ inpress up to the backbend — 5 breaths
  4. 10daśa↓ excome down
  5. 9nava↑ inpress up — second — 5 breaths
  6. 10daśa↓ excome down
  7. 9nava↑ inpress up — third — 5 breaths
  8. 10daśa↓ excome down
  9. 11ekādaśa↑ incakrāsana to caturaṅga
  10. 12dvādaśa↑ inupward dog
  11. 13trayodaśa↓ exdownward dog

Three lifts, five breaths each.

Counts from Sharath Jois, Aṣṭāṅga Yoga Anuṣṭhāna. Where teachers count it differently, the outline says so. Hear it at speed in the count trainer.