Janu Sirsasana B | Ashtanga Primary Seated Sequence । Puzzle Fit

Welcome back to Puzzle Fit, where we are putting the pieces together for total, mind, body, and fitness!
Today we will learn all about Janu Sirsasana B
Janu Sirsasana B | Head to Knee Pose B | 20 Vinyasas | Drishti: Padha (Toes) (MacGregor, 2013, pg 105-106)
Appendix B Sanskrit Vinyasa Count:
Janu Sirsasana B (20 Vinyasas & Drishti:Toes)
Sapta Inhale-Jump through, right foot in
Astau Exhale, fold
Nava Inhale, look up
Exhale
Dasa Inhale, lift Up
Ekadasa Exhale, Jump back, Chaturanga
Duadasa Inhale, Upward Facing Dog
Trayodasa Exhale Downward Facing Dog
Caturdasa Inhale, Jump through, left foot in
Pancadasa Exhale, fold
Sodasa Inhale, look up
Exhale
Saptadasa Inhale, lift up
Astaudasa Exhale Jump back, Chaturanga
Ekunavimsatih, Inhale Upward Facing Dog
Vimsatih Exhale Downward Facing Dog
“If you are a total beginner and have advanced this far in the seated poses, you might want tot stop here and get used to maintaining a daily practice before learning the remainder of the seated poses.”” (Pg 105, 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: 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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Great Coach ❤😊 I can learn from you.

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Happy to hear that! Stick around there’s more to come.

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I've said it before but calling out the Sanskrit count and each inhale and exhale in your vids is so helpful for learning ..thanks as always Puzzle Fit 🤜🏾🤛 😁

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