지구는 둥글다

메뉴

아쉬탕가 프라이머리 시리즈

프라이머리 시리즈 · Groningen 2023

기본 정보

Ashtanga Vinyasa; Adarsh Williams demonstration / Groningen teaching-school edition

이 판본의 범위 · 원문

Complete 99 pictured states of this published chart: Sun A/B, standing, seated, backbends, closing and rest. A teaching-school publication, not a claim of a universal or current Mysore syllabus. No unprinted Parivrtta Parsvakonasana, intervening vinyasas, repetitions or holds added.

수련 조건 · 원문

Source documentation for teacher-guided practice and individual adaptation; not an unsupervised timer or prescription. Unprinted holds, rounds and sides remain unspecified.

이 시퀀스의 확인된 부위

전체 99단계 중 자세 대응 55단계 · 부위 근거 48단계

연결된 38자세 중 35자세에 확인된 부위가 있어요. 같은 자세의 반복은 자세 수에 한 번만 세었어요.

수록 자세의 근거를 모은 자료예요. 반복 횟수·강도나 시퀀스 전체의 효과를 뜻하지 않아요. 부위 근거의 출판자는 시퀀스 판본과 다를 수 있어요.

순서 · 99단계

  1. 태양 경배

    samasthiti

    Standing neutral

    자세 목록 밖의 수련 항목

    Printed count/state label with image-described configuration, not a printed canonical pose name; no exact catalog link assumed.

    exhale · Surya Namaskara A: 9 vinyasa; samasthiti, outside numbered count; rounds and holding breaths not printed

  2. 태양 경배

    EKAM

    Standing arms raised

    자세 목록 밖의 수련 항목

    Printed count/state label with image-described configuration, not a printed canonical pose name; no exact catalog link assumed.

    inhale · Surya Namaskara A: 9 vinyasa; 1. EKAM; rounds and holding breaths not printed

  3. 태양 경배

    욷타나아사나

    DVE

    Standing forward fold

    exhale · Surya Namaskara A: 9 vinyasa; 2. DVE; rounds and holding breaths not printed

  4. 태양 경배

    TRINI

    Standing halfway lift

    자세 목록 밖의 수련 항목

    Printed count/state label with image-described configuration, not a printed canonical pose name; no exact catalog link assumed.

    inhale · Surya Namaskara A: 9 vinyasa; 3. TRINI; rounds and holding breaths not printed

  5. 태양 경배

    차투랑가 단다아사나

    CHATWARI

    Low plank

    exhale · Surya Namaskara A: 9 vinyasa; 4. CHATWARI; rounds and holding breaths not printed

  6. 태양 경배

    우르드바 무카 스바나아사나

    PANCHA

    Upward-facing dog

    inhale · Surya Namaskara A: 9 vinyasa; 5. PANCHA; rounds and holding breaths not printed

  7. 태양 경배

    아도 무카 스바나아사나

    SAT

    Downward-facing dog

    exhale · Surya Namaskara A: 9 vinyasa; 6. SAT; rounds and holding breaths not printed

  8. 태양 경배

    SAPTA

    Standing halfway lift

    자세 목록 밖의 수련 항목

    Printed count/state label with image-described configuration, not a printed canonical pose name; no exact catalog link assumed.

    inhale · Surya Namaskara A: 9 vinyasa; 7. SAPTA; rounds and holding breaths not printed

  9. 태양 경배

    욷타나아사나

    ASHTAU

    Standing forward fold

    exhale · Surya Namaskara A: 9 vinyasa; 8. ASHTAU; rounds and holding breaths not printed

  10. 태양 경배

    NAVA

    Standing arms raised

    자세 목록 밖의 수련 항목

    Printed count/state label with image-described configuration, not a printed canonical pose name; no exact catalog link assumed.

    inhale · Surya Namaskara A: 9 vinyasa; 9. NAVA; rounds and holding breaths not printed

  11. 태양 경배

    samasthiti

    Standing neutral

    자세 목록 밖의 수련 항목

    Printed count/state label with image-described configuration, not a printed canonical pose name; no exact catalog link assumed.

    exhale · Surya Namaskara A: 9 vinyasa; samasthiti, outside numbered count; rounds and holding breaths not printed

  12. 태양 경배

    samasthiti

    Standing neutral

    자세 목록 밖의 수련 항목

    Count/state label preserved with pictured configuration; anatomical right/left and canonical pose name are not printed.

    exhale · Surya Namaskara B: 17 vinyasa; samasthiti, outside numbered count; rounds and holding breaths not printed

  13. 태양 경배

    욷카타아사나

    EKAM

    Chair with arms raised

    inhale · Surya Namaskara B: 17 vinyasa; 1. EKAM; rounds and holding breaths not printed

  14. 태양 경배

    욷타나아사나

    DVE

    Standing forward fold

    exhale · Surya Namaskara B: 17 vinyasa; 2. DVE; rounds and holding breaths not printed

  15. 태양 경배

    TRINI

    Standing halfway lift

    자세 목록 밖의 수련 항목

    Count/state label preserved with pictured configuration; anatomical right/left and canonical pose name are not printed.

    inhale · Surya Namaskara B: 17 vinyasa; 3. TRINI; rounds and holding breaths not printed

  16. 태양 경배

    차투랑가 단다아사나

    CHATWARI

    Low plank

    exhale · Surya Namaskara B: 17 vinyasa; 4. CHATWARI; rounds and holding breaths not printed

  17. 태양 경배

    우르드바 무카 스바나아사나

    PANCHA

    Upward-facing dog

    inhale · Surya Namaskara B: 17 vinyasa; 5. PANCHA; rounds and holding breaths not printed

  18. 태양 경배

    아도 무카 스바나아사나

    SAT

    Downward-facing dog

    exhale · Surya Namaskara B: 17 vinyasa; 6. SAT; rounds and holding breaths not printed

  19. 태양 경배

    SAPTA

    First pictured lunge with upright torso and arms raised

    첫 번째 그림의 동작

    자세 목록 밖의 수련 항목

    Count/state label preserved with pictured configuration; anatomical right/left and canonical pose name are not printed.

    inhale · Surya Namaskara B: 17 vinyasa; 7. SAPTA; rounds and holding breaths not printed

  20. 태양 경배

    차투랑가 단다아사나

    ASHTAU

    Low plank

    exhale · Surya Namaskara B: 17 vinyasa; 8. ASHTAU; rounds and holding breaths not printed

  21. 태양 경배

    우르드바 무카 스바나아사나

    NAVA

    Upward-facing dog

    inhale · Surya Namaskara B: 17 vinyasa; 9. NAVA; rounds and holding breaths not printed

  22. 태양 경배

    아도 무카 스바나아사나

    DASA

    Downward-facing dog

    exhale · Surya Namaskara B: 17 vinyasa; 10. DASA; rounds and holding breaths not printed

  23. 태양 경배

    EKADASA

    Second pictured lunge with upright torso and arms raised

    두 번째 그림의 동작

    자세 목록 밖의 수련 항목

    Count/state label preserved with pictured configuration; anatomical right/left and canonical pose name are not printed.

    inhale · Surya Namaskara B: 17 vinyasa; 11. EKADASA; rounds and holding breaths not printed

  24. 태양 경배

    차투랑가 단다아사나

    DVADASA

    Low plank

    exhale · Surya Namaskara B: 17 vinyasa; 12. DVADASA; rounds and holding breaths not printed

  25. 태양 경배

    우르드바 무카 스바나아사나

    TRIODASA

    Upward-facing dog

    inhale · Surya Namaskara B: 17 vinyasa; 13. TRIODASA; rounds and holding breaths not printed

  26. 태양 경배

    아도 무카 스바나아사나

    CHATURDASA

    Downward-facing dog

    exhale · Surya Namaskara B: 17 vinyasa; 14. CHATURDASA; rounds and holding breaths not printed

  27. 태양 경배

    PANCHADASA

    Standing halfway lift

    자세 목록 밖의 수련 항목

    Count/state label preserved with pictured configuration; anatomical right/left and canonical pose name are not printed.

    inhale · Surya Namaskara B: 17 vinyasa; 15. PANCHADASA; rounds and holding breaths not printed

  28. 태양 경배

    욷타나아사나

    SHODASA

    Standing forward fold

    exhale · Surya Namaskara B: 17 vinyasa; 16. SHODASA; rounds and holding breaths not printed

  29. 태양 경배

    욷카타아사나

    SAPTADASA

    Chair with arms raised

    inhale · Surya Namaskara B: 17 vinyasa; 17. SAPTADASA; rounds and holding breaths not printed

  30. 태양 경배

    samasthiti

    Standing neutral

    자세 목록 밖의 수련 항목

    Count/state label preserved with pictured configuration; anatomical right/left and canonical pose name are not printed.

    exhale · Surya Namaskara B: 17 vinyasa; samasthiti, outside numbered count; rounds and holding breaths not printed

  31. 서서 하는 자세

    파당구쉬타아사나

    Padangusthasana

    Standing fold with big toes held

    · Printed annotation: nose, 3; source vinyasa count, not holding breaths or repetitions

  32. 서서 하는 자세

    파다하스타아사나

    Pada Hastasana

    Standing fold with palms beneath feet

    · Printed annotation: nose, 3; source vinyasa count, not holding breaths or repetitions

  33. 서서 하는 자세

    Trikonasana A

    Triangle with one hand down and upper arm vertical

    대응 자세 확인 중

    The source A label and image do not settle catalog Trikonasana versus Utthita Trikonasana.

    · Printed annotation: hand, 5; source vinyasa count, not holding breaths or repetitions

  34. 서서 하는 자세

    파리브르타 트리코나아사나

    Trikonasana B

    Revolved triangle, opposite hand down and upper arm vertical

    · Printed annotation: hand, 5; source vinyasa count, not holding breaths or repetitions

  35. 서서 하는 자세

    욷티타 파르스바코나아사나

    Parsvakonasana

    Extended side angle, bent front knee and upper arm overhead

    · Printed annotation: hand, 5; source vinyasa count, not holding breaths or repetitions

  36. 서서 하는 자세

    Prasarita Padottanasana A

    Wide-leg standing forward bend, source variant A

    대응 자세 확인 중

    Source letter A is not a catalog Roman numeral. Exact Prasarita I/II identity unresolved; do not silently translate letters to numbers.

    · Printed annotation: nose, 5; source vinyasa count, not holding breaths or repetitions

  37. 서서 하는 자세

    Prasarita Padottanasana B

    Wide-leg standing forward bend, source variant B

    대응 자세 확인 중

    Source letter B is not a catalog Roman numeral. Exact Prasarita I/II identity unresolved; do not silently translate letters to numbers.

    · Printed annotation: nose, 5; source vinyasa count, not holding breaths or repetitions

  38. 서서 하는 자세

    Prasarita Padottanasana C

    Wide-leg standing forward bend, source variant C

    대응 자세 확인 중

    Source letter C is not a catalog Roman numeral. Exact Prasarita I/II identity unresolved; do not silently translate letters to numbers.

    · Printed annotation: nose, 5; source vinyasa count, not holding breaths or repetitions

  39. 서서 하는 자세

    Prasarita Padottanasana D

    Wide-leg standing forward bend, source variant D

    대응 자세 확인 중

    Source letter D is not a catalog Roman numeral. Exact Prasarita I/II identity unresolved; do not silently translate letters to numbers.

    · Printed annotation: nose, 5; source vinyasa count, not holding breaths or repetitions

  40. 서서 하는 자세

    파르스보타나아사나

    Parsvottanasana

    Standing asymmetric forward fold

    · Printed annotation: nose, 5; source vinyasa count, not holding breaths or repetitions

  41. 서서 하는 자세

    욷티타 하스타 파당구쉬타아사나

    Utthita Hasta Padangusthasana A

    Standing big-toe hold, leg forward

    · Printed annotation: foot & side, 14; source vinyasa count, not holding breaths or repetitions

  42. 서서 하는 자세

    Utthita Hasta Padangusthasana B

    Standing big-toe hold with leg to side

    대응 자세 확인 중

    Lateral source variant not established as the catalog forward big-toe hold; combined gaze is not split by inference.

    · Printed annotation: foot & side, 14; source vinyasa count, not holding breaths or repetitions

  43. 서서 하는 자세

    Utthita Hasta Padangusthasana C

    Standing raised leg without hand-to-toe hold

    대응 자세 확인 중

    Source C releases the foot. Catalog generic big-toe-hold equivalence is unconfirmed.

    · Printed annotation: foot & side, 14; source vinyasa count, not holding breaths or repetitions

  44. 서서 하는 자세

    아르다 받다 파드모타나아사나

    Ardha Baddha Padmottanasana

    Standing bound half-lotus forward fold

    · Printed annotation: nose, 9; source vinyasa count, not holding breaths or repetitions

  45. 서서 하는 자세

    욷카타아사나

    Utkatasana

    Chair with arms raised

    · Printed annotation: up, 13; source vinyasa count, not holding breaths or repetitions

  46. 서서 하는 자세

    up

    Pictured bent-arm lift after Utkatasana

    자세 목록 밖의 수련 항목

    Printed up labels a pictured transition, not a gaze direction or a separate canonical asana.

  47. 서서 하는 자세

    Virabhadrasana A

    Lunge with torso upright and arms raised

    대응 자세 확인 중

    A/B lettering and the shared up & hand annotation are source-specific; catalog I/II correspondence not independently established here.

    · Printed annotation: up & hand, 16; source vinyasa count, not holding breaths or repetitions

  48. 서서 하는 자세

    Virabhadrasana B

    Lunge with arms extended horizontally

    대응 자세 확인 중

    A/B lettering and shared gaze annotation are preserved without transferring catalog numbering.

    · Printed annotation: up & hand, 16; source vinyasa count, not holding breaths or repetitions

  49. 서서 하는 자세

    up

    Pictured inverted lift after Virabhadrasana

    자세 목록 밖의 수련 항목

    A transition labelled up, not a gaze or a sustained catalog handstand.

  50. 앉아서 하는 자세

    Jump through to seated

    Pictured jump-through transition

    자세 목록 밖의 수련 항목

    Movement into the seated section, not a named catalog hold.

  51. 앉아서 하는 자세

    파스치모타나아사나

    Paschimottanasana

    First pictured seated straight-leg forward fold

    · Printed annotation: foot, 16; source vinyasa count, not holding breaths or repetitions

  52. 앉아서 하는 자세

    파스치모타나아사나

    Paschimottanasana

    Second pictured seated straight-leg forward fold with changed hand grip

    · Printed annotation: foot, 16; source vinyasa count, not holding breaths or repetitions

  53. 앉아서 하는 자세

    푸르보타나아사나

    Purvottanasana

    Straight-leg reverse plank

    · Printed annotation: nose, 15; source vinyasa count, not holding breaths or repetitions

  54. 앉아서 하는 자세

    아르다 받다 파드마 파스치모타나아사나

    Ardha Baddha Padma Paschimottanasana

    Bound half-lotus seated forward fold

    · Printed annotation: foot, 22; source vinyasa count, not holding breaths or repetitions

  55. 앉아서 하는 자세

    트리앙가 무카이카파다 파스치모타나아사나

    Triang Mukhaikapada Paschimottanasana

    Seated forward fold with one leg folded back

    · Printed annotation: foot, 22; source vinyasa count, not holding breaths or repetitions

  56. 앉아서 하는 자세

    자누 시르사아사나

    Janu Sirsasana A

    One-leg forward fold with bent knee opening sideways

    · Printed annotation: foot, 22; source vinyasa count, not holding breaths or repetitions

  57. 앉아서 하는 자세

    Janu Sirsasana B

    One-leg forward fold with heel beneath seat

    대응 자세 확인 중

    Source B heel/seat arrangement is not established as catalog unlettered Janu Sirsasana.

    · Printed annotation: foot, 22; source vinyasa count, not holding breaths or repetitions

  58. 앉아서 하는 자세

    Janu Sirsasana C

    One-leg forward fold with turned foot/toe support

    대응 자세 확인 중

    Source C turned-foot arrangement is not established as catalog unlettered Janu Sirsasana.

    · Printed annotation: foot, 22; source vinyasa count, not holding breaths or repetitions

  59. 앉아서 하는 자세

    Marichyasana A

    Source A seated bound forward fold

    대응 자세 확인 중

    The source letter A and leg arrangement are preserved. Catalog I–IV correspondence needs independent variant evidence; no number inferred.

    · Printed annotation: foot & nose, 22; source vinyasa count, not holding breaths or repetitions

  60. 앉아서 하는 자세

    Marichyasana B

    Source B seated bound forward fold

    대응 자세 확인 중

    The source letter B and leg arrangement are preserved. Catalog I–IV correspondence needs independent variant evidence; no number inferred.

    · Printed annotation: foot & nose, 22; source vinyasa count, not holding breaths or repetitions

  61. 앉아서 하는 자세

    Marichyasana C

    Source C seated bound twist

    대응 자세 확인 중

    The source letter C and leg arrangement are preserved. Catalog I–IV correspondence needs independent variant evidence; no number inferred.

    · Printed annotation: side, 18; source vinyasa count, not holding breaths or repetitions

  62. 앉아서 하는 자세

    Marichyasana D

    Source D seated bound twist

    대응 자세 확인 중

    The source letter D and leg arrangement are preserved. Catalog I–IV correspondence needs independent variant evidence; no number inferred.

    · Printed annotation: side, 18; source vinyasa count, not holding breaths or repetitions

  63. 앉아서 하는 자세

    Navasana

    Straight-leg boat balancing on seat

    대응 자세 확인 중

    Both Navasana and Paripurna Navasana exist in the catalog; the image alone does not settle the separate catalog identities.

    · Printed annotation: nose, 13; source vinyasa count, not holding breaths or repetitions

  64. 앉아서 하는 자세

    up

    Pictured hand-supported lift following Navasana

    자세 목록 밖의 수련 항목

    Transition labelled up; no repeated boat rounds or hold counts printed.

  65. 앉아서 하는 자세

    부자피다아사나

    Bhujapidasana

    Crossed-ankle shoulder-pressure arm balance

    · Printed annotation: nose, 15; source vinyasa count, not holding breaths or repetitions

  66. 앉아서 하는 자세

    쿠르마아사나

    Kurmasana

    Seated tortoise with arms under extended legs

    · Printed annotation: eyebrow center, 16; source vinyasa count, not holding breaths or repetitions

  67. 앉아서 하는 자세

    숩타 쿠르마아사나

    Supta Kurmasana

    Bound reclining tortoise with legs behind head

    · Printed annotation: eyebrow center, 16; source vinyasa count, not holding breaths or repetitions

  68. 앉아서 하는 자세

    up

    First pictured hand-supported lift after Supta Kurmasana

    자세 목록 밖의 수련 항목

    First of two transition images sharing up and an arrow; no independent canonical name is printed.

  69. 앉아서 하는 자세

    Return transition (image description)

    Second pictured bent-arm return after the first lift

    자세 목록 밖의 수련 항목

    Second image of the arrow-linked up transition; English label is editorial image description, not a source Sanskrit name.

  70. 앉아서 하는 자세

    가르바 핀다아사나

    Garbha Pindasana

    Seated lotus embryo with arms threaded through legs

    · Printed annotation: nose, 15; source vinyasa count, not holding breaths or repetitions

  71. 앉아서 하는 자세

    rock & roll 9x

    Pictured rocking/rolling of lotus embryo

    자세 목록 밖의 수련 항목

    Source explicitly prints nine rocking/rolling repetitions; no breath hold inferred.

    · Printed annotation: rock & roll 9x

    반복 9회

  72. 앉아서 하는 자세

    쿸쿠타아사나

    Kukkutasana

    Lotus rooster hand balance with arms threaded through legs

    · Printed annotation: nose, 15; source vinyasa count, not holding breaths or repetitions

  73. 앉아서 하는 자세

    받다 코나아사나

    Baddha Konasana

    Bound-angle seated forward bend

    · Printed annotation: nose, 15; source vinyasa count, not holding breaths or repetitions

  74. 앉아서 하는 자세

    우파비스타 코나아사나

    Upavistha Konasana A

    Wide-leg seated forward fold

    · Printed annotation: eyebrow center, 15; source vinyasa count, not holding breaths or repetitions

  75. 앉아서 하는 자세

    Upavistha Konasana B

    Upright balance with both legs raised wide

    대응 자세 확인 중

    Raised-leg source B differs from catalog wide-leg seated forward-fold identity.

    · Printed annotation: eyebrow center, 15; source vinyasa count, not holding breaths or repetitions

  76. 앉아서 하는 자세

    숩타 코나아사나

    Supta Konasana

    Wide-leg plough with toes held

    · Printed annotation: nose, 16; source vinyasa count, not holding breaths or repetitions

  77. 앉아서 하는 자세

    숩타 파당구쉬타아사나

    Supta Padangusthasana

    First pictured supine big-toe hold, leg raised

    · Printed annotation: foot & side, 28 vinyasa; source vinyasa count, not holding breaths or repetitions

  78. 앉아서 하는 자세

    Supta Padangusthasana

    Second pictured supine big-toe hold, leg opened sideways

    대응 자세 확인 중

    Lateral picture is not the catalog forward-raised-leg identity. Preserve combined annotation without allocating each gaze.

    · Printed annotation: foot & side, 28 vinyasa; source vinyasa count, not holding breaths or repetitions

  79. 앉아서 하는 자세

    chakrasana

    Pictured backward roll transition

    자세 목록 밖의 수련 항목

    Catalog Chakrasana has wheel/backward-roll identity conflict in prior ledger; no FK to wheel and no unverified pose alias.

  80. 앉아서 하는 자세

    우바야 파당구쉬타아사나

    Ubhaya Padangusthasana

    Seated balance holding both big toes

    · Printed annotation: nose, 15; source vinyasa count, not holding breaths or repetitions

  81. 앉아서 하는 자세

    Urdhva Mukha Paschimottanasana

    Seated balance with legs held upright near torso

    대응 자세 확인 중

    Catalog I/II distinction noted in prior ledger, but no independently reverified numbered identity in this source; no generic-to-numbered FK.

    · Printed annotation: foot, 16; source vinyasa count, not holding breaths or repetitions

  82. 후굴과 마무리

    Setu Bandhasana

    Head-supported backbend, straight legs and crossed arms

    대응 자세 확인 중

    Head support visibly differs from bent-knee shoulder bridge Setu Bandha Sarvangasana. Separate catalog Setu Bandhasana identity remains unresolved in prior ledger; no forced FK.

    · Printed annotation: nose, 15; source vinyasa count, not holding breaths or repetitions

  83. 후굴과 마무리

    Urdhva Dhanurasana

    Pictured wheel backbend

    대응 자세 확인 중

    Catalog I/II identity unresolved; source unnumbered wheel does not justify a numbered FK.

    · Printed annotation: nose, 15; source vinyasa count, not holding breaths or repetitions

  84. 후굴과 마무리

    stand up/drop back 3x

    Pictured standing return connected by arrow to backbend

    자세 목록 밖의 수련 항목

    Source prints three stand-up/drop-back cycles; do not translate these into breath counts or separate unprinted rounds.

    · Printed annotation: stand up/drop back 3x

    반복 3회

  85. 후굴과 마무리

    파스치모타나아사나

    Paschimottanasana

    Repeated seated forward fold after backbending

    · Printed annotation: foot, 16; source vinyasa count, not holding breaths or repetitions

  86. 후굴과 마무리

    사람바 사르반가아사나1

    Sarvangasana

    Straight-leg shoulderstand supported by hands at back

    · Printed annotation: nose, 13; source vinyasa count, not holding breaths or repetitions

  87. 후굴과 마무리

    할라아사나

    Halasana

    Plough with feet beyond head

    · Printed annotation: nose, 13; source vinyasa count, not holding breaths or repetitions

  88. 후굴과 마무리

    카르나피다아사나

    Karnapidasana

    Plough with knees alongside ears

    · Printed annotation: nose, 13; source vinyasa count, not holding breaths or repetitions

  89. 후굴과 마무리

    Urdhva Padmasana

    Lotus shoulderstand with hands supporting lotus

    대응 자세 확인 중

    Prior catalog ledger explicitly excludes hands pushing lotus for generic lotus-shoulderstand identity; the source hand support differs, so unresolved.

    · Printed annotation: nose, 13; source vinyasa count, not holding breaths or repetitions

  90. 후굴과 마무리

    사르반가아사나에서의 핀다아사나

    Pindasana

    Lotus embryo folded in shoulderstand

    · Printed annotation: nose, 13; source vinyasa count, not holding breaths or repetitions

  91. 후굴과 마무리

    물고기 자세

    Matsyasana

    Fish backbend with lotus legs

    · Printed annotation: nose, 14; source vinyasa count, not holding breaths or repetitions

  92. 후굴과 마무리

    욷타나 파다아사나

    Uttana Padasana

    Backbend with both straight legs and arms raised

    · Printed annotation: nose, 13; source vinyasa count, not holding breaths or repetitions

  93. 마무리와 휴식

    사람바 시르사아사나1

    Sirsasana A

    Forearm-supported headstand with vertical legs

    · Printed annotation: nose, 13; source vinyasa count, not holding breaths or repetitions

  94. 마무리와 휴식

    Sirsasana B

    Forearm-supported headstand with legs lowered horizontally

    대응 자세 확인 중

    Source B is a leg-height stage, not catalog Salamba Sirsasana II tripod. Unnumbered half-headstand mapping is not independently established.

    · Printed annotation: nose, 13; source vinyasa count, not holding breaths or repetitions

  95. 마무리와 휴식

    사람바 시르사아사나1

    Sirsasana C

    Return to vertical-leg forearm-supported headstand

    · Printed annotation: nose, 13; source vinyasa count, not holding breaths or repetitions

  96. 마무리와 휴식

    요가 무드라아사나

    Yoga Mudra

    Bound lotus seated forward fold

    · Printed annotation: eyebrow center, 16; source vinyasa count, not holding breaths or repetitions

  97. 마무리와 휴식

    파드마아사나

    Padmasana

    Upright lotus seat

    · Printed annotation: nose, 14; source vinyasa count, not holding breaths or repetitions

  98. 마무리와 휴식

    톨라아사나

    Uth Pluthi

    Hand-supported lifted lotus seat

    · Printed annotation: foot, 16; source vinyasa count, not holding breaths or repetitions

  99. 마무리와 휴식

    사바아사나

    Take Rest

    Supine resting figure

출처와 검토 기록 1