Asana (आसन, Āsana) = Pose, Posture, Seat Parshva Dhanurasana (पार्श्व धनुरासन, Pārśva Dhanurāsana) = Sideways-Bow-Posture ...NadiShodhana(Sodhana):theintermediateseriesofAshtangaYogaFamiliarwiththeprimaryseries?-intermediateSeries,alsoShodhanaNadi(NadiSodhana),openswith40yogaasanas,anenergeticdimensionofAshtangaYoga.TraditionalPracticeSeriesParshvaDhanurasanaपार्श्वधनुरासनPārśvaDhanurāsanaInfoaboutsequence|Asanaoverview|VinyasaoverviewParshva(पार्श्व,Pārśva)=sidewaysDhanura(धनुर,Dhanura)=BowAsana(आसन,Āsana)=Pose,Posture,SeatParshvaDhanurasana(पार्श्वधनुरासन,PārśvaDhanurāsana)=Sideways-Bow-PostureVinyāsabreathDr̥ṣṭiexplanationofmovement1INbhrūmadhyeraisearmsoverhead2EXnāsāgrespreadfingers,hingingatthehipfoldforward,handstogroundUttanasana(उत्तानासन,Uttānāsana)3INbhrūmadhyecomehalf-wayupwithstraightspine,lifthead4EXnāsāgrehandsdown,floatback,ellbowsclosetochestChaturangaDandasana(चतुराङ्गदण्डासन,CaturāṅgaDaṇḍāsana)5INliftthefeetoffthefloor(EX)grabyourankles,heelstogether(IN)nāsāgreopenthechest,liftthekneesintoDhanurasana(धनुरासन,Dhanurāsana)6EXrollontotherightside5BRūrdhvadr̥ṣṭiParshvaDhanurasana(पार्श्वधनुरासन,PārśvaDhanurāsana)7INrollbackupintoDhanurasana(धनुरासन,Dhanurāsana)8EXrollontotheleftside5BRūrdhvadr̥ṣṭiParshvaDhanurasana(पार्श्वधनुरासन,PārśvaDhanurāsana)9INrollbacktowardsthecentre5BRnāsāgreDhanurasana(धनुरासन,Dhanurāsana)(EX)nāsāgrelowerdownslowly,elbowsclosetothebody,ChaturangaDandasana(चतुराङ्गदण्डासन,CaturāṅgaDaṇḍāsana)10INbhrūmadhyerollontopsoffeet,openthechest,straightenarms,UrdhvaMukhaShvanasana(ऊर्ध्वमुखश्वानासन,ŪrdhvaMukhaŚvānāsana)11EXnābicakretucktoes,pushback,lifthips,straightarms,AdhoMukhaShvanasana(अधोमुखश्वानासन,AdhoMukhaŚvānāsana)12INbhrūmadhyejumpfeetbetweenhands,straightenthespinehalfwayup,liftyourhead,13EXnāsāgrebringchestallthewayin,Uttanasana(उत्तानासन,Uttānāsana)-INbhrūmadhyelifttheheadagain,straightenspine,palmsorfingertipsremainonthegroundEXnāsāgrestandallthewayup,armsonsides,Samasthitih(समस्थितिः,Samasthitiḥ)legendfortheVinyāsatable: