We are often asked how to get from Utkatasana (fierce posture), through the two variations of Virabhadrasana (warrior pose), and on to the seated postures. This particular sequence seems to cause a lot of confusion with newer students. The postures are linked with vinyasas (specific breath and movement) just like the rest of the sequence, but it can seem like you are doing another sun salutation (which is why it is sometimes called Surya Namaskar C), as you don’t come back to standing in between.
It is not often specified on the asana practice sheets, so we will go through it step by step here.
UTKATASANA – FIERCE POSTURE
| Ekam | Inhale | Hands up look to the thumbs |
| Dwe | Exhale | Fold forward, try to touch the chin on the knee |
| Trini | Inhale | Lengthen the spine, look up |
| Chatvari | Exhale | Jump the feet back, lower down Chaturanga |
| Pancha | Inhale | Upward facing dog |
| Shat | Exhale | Downward facing dog |
| Sapta | Inhale | Jump the feet forward, exactly in between the hands, bend the knees, and bring the arms up above the head. Try to keep your knees behind your toes. Use the muscles around your shoulder blades to bring your hands back. Look at your thumbs. |
| HOLD POSTURE FOR 5 BREATHS | ||
| Ashtau | Exhale | Keeping the spine extended, fold forward while straightening the legs, and try to touch the chin on the knee |
| Nava | Inhale | Lengthen the spine lookup |
| Dasha | Exhale | Jump the feet back, lower down chaturanga dandasana |
VIRABHADRASANA (A) – WARRIOR POSTURE (A)
| Ekadasha | Inhale | Upward facing dog |
| Dwadahsa | Exhale | Downward facing dog |
| Triodasha | Inhale | Pivot the left foot out 45° step the right foot forwards between the hands (heel to heel alignment) bend the right knee 90°. Bring the arms up above the head, palms together reaching upwards look to the thumbs. Keep trying to square the hips and tuck the tail bone under. |
| HOLD POSTURE FOR 5 BREATHS | ||
| Chaturdasha | Inhale | Keeping the arms raised, straighten the right knee, twist the right foot in and the left foot out. |
| Panchadasha | Exhale | Bend the left knee 90°, look up to the thumbs |
| HOLD POSTURE FOR 5 BREATHS |
VIRABHADRASANA (B) – WARRIOR POSTURE (B)
| Shodasha | Inhale | Twist the right foot slightly, open the hips and the arms out to the sides. Look at the left fingertips. Try to imagine you are between two panes of glass, pull the lower belly in, and keep bending the front knee. |
| HOLD POSTURE FOR 5 BREATHS | ||
| Saptadasha | Inhale | Keeping the arms extended to the sides, straighten the left knee, and twist the left foot in and the right foot out. |
| Asthadasha | Exhale | Bend the right knee, keep looking at the fingertips |
| HOLD POSTURE FOR 5 BREATHS | ||
| Ekona Vimshatihi | Exhale | Bring the palms down next to the right foot, step back chaturanga dandasana |
| Vimshathihi | Inhale | Upward facing dog |
| Eka Vimshathihi | Exhale | Downward facing dog |
Now jump through to the seated position which in Yoga Chikitsa (primary series) will be dandasana.
It may take a while to remember the sequence completely, but try to practice it properly every time so that it gets committed to memory. When you’ve got this down and you become more confident in your practice you can start to add in handstands and other control elements.
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Check out some more free resources on Ashtanga vinyasa yoga.