Primary Series - Ashtanga Yoga

The Asanas follow the Surya Namaskara

1) Padangushtasana - pada = foot, angushtha = finger foot

Padangushtasana as three vinyasas, of which the second is the state of Asana

Method

First, stand up straight, inhaling throught the nostril deeply, jump the legs apart as much as half a foot, slowly let the breath out, reach down and take hold of the big toes, lift the head and ches up completely without bending the knees, and stay in position while inhaling; this is the way the 1st vinyasa. Then letting the breath out, take in the lower abdomen, place the head in the region between the two knees, straighten the knees, and stay in the position, doing puraka and rechaka as much as possible; this is the 2nd Vinyasa. Next, inhaling the big toes; this is the 3rd Vinyasa. Then exhale and return to Samashiti. While in the state of this Asana the lower abdomen should be drawn in and held tightly, and rechaka and puraka should be done slowly and as much as possible. This is the way to Padangushtasana. Benefits

Padangushtasana dissolves the fat of the lower abdomen, and purifies both the kanda, or egg shaped nerve plexus in the anal region, and the rectum.

Padahastasana - padha = foot, hasta = hand

Padahastasana as three vinyasas. The 2nd vinyasa is the state of Asana.

Method

To begin stand with the legs as much as half a foot apart, as in Padangushtasana, and doing puraka and then rechaka, place the palms under the feet and, doing puraka, lift the head up and stay in position; this is the 1st vinyasa. Then doing rechaka, place the head in the region between the knees, keeping the knees straight, and hold position, doing rechaka and puraka fully as much as possible; this the 2nd vinyasa. Then, taking the breath in, lift only the head; this is the 3rd vinyasa. Then Samasthiti, as in the earlier asana. In the state of this asana, the lower abdomen should be drawn tightly, and rechaka and puraka done as much as possible.

Benefits

Padahastana purifies the anal canal, kidneys, and lower abdomen.

YOGA MALA - Sri K. Patthabi Jois