Primary Series · Seated
Ūrdhva Mukha Paścimottānāsana
ऊर्ध्व मुख पश्चिमोत्तानासन
- Vinyāsa
- 17
- State
- 10
- Dṛṣṭi
- pādayoragra
- Grip
- Heels or the sides of the feet, balancing
The count
- 7sapta↑ injump through, lie down
- ·↓ exexhale
- 8aṣṭau↑ inlegs over the head, catch the heels
- ·↓ exexhale
- 9nava↑ inroll up, legs straight
- 10daśa↓ exfold onto the legs in the balance — chin to the knees — 5 breaths
- 11ekādaśa↑ inarms straighten, head back
- ·↓ exexhale
- 12dvādaśa↑ inlift up
- 13trayodaśa↓ exjump back — caturaṅga
- 14caturdaśa↑ inupward dog
- 15pañcadaśa↓ 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.