Purvattanasana | Upward Facing Plank Pose | Ashtanga Yoga Seated Sequence | Primary Series

Welcome back to Puzzle Fit, where we are putting the pieces together for total, mind, body, and fitness!
Benefits of Purvattanasana is that it stretches the lower back, hamstrings and hips. Massages and tones the abdominal and pelvic organs as well as tones the shoulders.

Today we will learn all about Purvattanasana!
Purvattanasana | Upward Facing Plank Pose | 13 Vinyasas | Drishti: Broommadhya (Eyebrow Center) (MacGregor, 2013, pg 99-101)

Appendix B Sanskrit Vinyasa Count:
Purvattanasana (13 Vinyasas & Drishti: Eyebrow center)
Sapta Inhale-Jump through
Exhale, hands on the floor behind hips
Astau Inhale, Up
Nava Exhale, down
Dasa Inhale, lift Up
Ekadasa Exhale, Jump back, Chaturanga
Duadasa Inhale, Upward Facing Dog
Trayodasa Exhale Downward-facing the Dog

“When practiced with Dandasana and Paschimattanasa, this pose completes the full range of movement in the spine by extending it” (Pg 99, MacGregor)

In this series of videos, we will delve into the Ashtanga Primary Series. Throughout this series, we will be using Kino MacGregor's book, "The Power of Ashtanga Yoga," as a valuable reference.

I highly recommend getting a copy of her book as it provides exceptional tools to deepen your asana practice. In each tutorial, we will focus on various aspects, including proper pronunciation, vinyasa count, drishti, and alignment cues. These tutorials will be concise and informative, short and sweet, ensuring an exciting learning experience in the upcoming weeks!

📘Purchase book here: https://shorturl.at/dAHX0

The Drishti, is a pertinent part of the practice. Each asana has a specific gaze point. Focus & concentration should be at the forefront.

Below are the 9 Drishtis.
1. Angustha – thumb
2. Broomadhya– third eye
3. Nasagrai– tip of nose
4. Parsva – right side
5. Parsva – left side
6. Nabi chakra– navel
7. Hastagrai– finger
8. Padha– big toe
9. Urdhva – up
(MacGregor, 2013, pg 22)


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