17 Apr 2020 HYN Himalayan Yoga Academy
The Ashtanga Yoga Intermediate series is the second among the six series of Ashtanga Yoga. Intermediate series is definitely more challenging than Primary Series demanding better flexibility, strength and long term practice. This is often called as Ashtanga Vinyasa Yoga since each pose is connected to the next with vinyasa flow. This series is ordered by Shri K. Pattabhi Jois (26 July 1915 – 18 May 2009). The second series is known as Nadi Shodhana – meaning Nerve Cleansing. This is because of the focus on backbend asanas.
The backbends encourage and maintain the suppleness of the spine and as well as working on opening the energy channels, allowing Prana to flow freely. Ujjayi breath, Bandha (energy control), and Drishti (focus) during the asana become deeper in experience due to long-term practice. (Nadi Shodhana is also the name given to Alternate Nostril Pranayama.) The holding duration on each pose is generally for five ujjayi breaths or as long as you can do.
While some of the earlier asanas in the sequence may be familiar to many (Locust Pose, for example), the Intermediate series sequence moves onto more intense backbends, hip-opening poses, and headstand variations. Before practicing the Intermediate series, you need to practice the Primary series for about two years. This will open you a new energetic dimension. If you get your body flexible and powerful enough and there are no more things to learn. The second series will be a novel chance for practice.
The poses have their health benefits and challenges, but the specific combination of the poses works strongly on the nervous system, so it can have a very different effect on the body than the Primary series or other dynamic yoga classes. It’s therefore really important to end your practice with a long Savasana and as you start out practicing the Intermediate series, begin on a day when you don’t have too much going on.
Asanas in The Ashtanga Yoga Intermediate Series
- Padangustasana
- Padahastasana
- Utthita Trikonasana
- Parivritta Trikonasana
- Utthita Parsvokonasana
- Parivritta Parsvokonasana
- Prasarita Padottanasana A, B, C, D
- Parsvottanasana
- Pashasana
- Krounchasana
- Shalambhasana A
- Shalambhasana B
- Bhekasana
- Dhanurasana
- Parsva Danurasana
- Ustrasana
- Laghu Vajrasana
- Kapotasana A
- Kapotasana B
- Supta Vajrasana
- Bakasana A
- Bakasana B
- Bharadvajasana
- Ardha Matsyendrasana
- Eka Pada Sirsasana A
- Eka Pada Sirsasana B
- Dvi Pada Sirsanana A
- Dvi Pada Sirsanana B
- Yoga Nidrasana
- Tittibhasana A, B, C, D
- Pincha Mayurasana
- Karandavasana
- Mayurasana
- Nakrasana Vatayanasana
- Parighasana
- Gomukhasana A, B
- Supta Urdhva Pada Vajrasana
- Mukta Hasta Sirsana A, B, C
- Baddha Hasta Sirsasana A, B, C, D
- Urdhva Danurasana
- Salamba Sarvangasana
- Halasana
- Karnapidasana
- Urdhva Padmasana
- Pindasana
- Matysasana
- Uttana Padasana
- Sirsasana
- Balasana
- Yoga Mudrasana
- Padmasana
- Utplutih
- Savasana
By Yoga Guru Subodh