03 intermediate series ashtanga yoga

VINyāSA

Nāḍi Śodhana - 2nd Series (Sheet 1)

From here the positions of 2nd Series are added just before Ūrdhva Dhanurāsana to the end of 1st Series

Upon further learning, the 2nd Series is practiced separately, without the 1st Series beforehand

DṚṢṬI

Ujjāyī

© ashtangayoga.info Dr. Ronald Steiner, 2015This is part of the light version of the practice sheet. The coloured, foldable original is available on ashtangayoga.info

Ujjāyī VINyāSA

DṚṢṬI

7(8) 8(15) 5 6 5 5 6(8) 9 8 8 9 8 9Pāśāsana

... ... ...Krouncāsana Śalabhāsana A B Bhekāsana Dhanurāsana Pārśva Dhanurāsana Uṣṭrāsana Laghu Vajrāsana Kapotāsana A + B

3rd eye

in ex5x in ex5x in ex5x in ex5x in ex5x in ex5x in ex5x

... ... ... ... ...ex 5x

side nose nose nose nose nose nose nose noseupfoot

inex 5x inex 5x ex 5x

V V V V V V V V V

ex 5x

8 9Supta Vajrāsana Ardha Matsyendrāsana

7 8(14) 8(14)inin 5xexex 5x ex 5x

... ... ...7Bakāsana A B Bharadvājāsana

nose nose nose nose

V V V

3-5xdown/up*

inex 5x inex 5x

side side

*7(14) 8(15) 10(17) 7 8 8

Ekapāda Śīrṣāsana Dvi Pāda Śīrṣāsana A + B yoga-Nidrāsana...... ... ...

ex 5x

foot

in 5x 5x

V V

in in

nose nose nose nose 3rd eye

CV

VINyāSA

DṚṢṬI

Ṭiṭṭibhāsana A B C... ... ... ...... 7 8 9

PincaMayūrāsana

Karāndāvāsana8 8 9 10

in in in

Mayūrāsana Nakrāsana3 4 5 6 7 4

ex in exin 5x in ex5xin 5x ex 5x ex 5x

V V V

nose nose nose nose nose nose nose nose nose Nosenose

ex 5x

...in

S V S V S

ex

3rd eye 3rd eye

5x

navel

Ujjāyī

in 5xex ex

5x

5xin

Nāḍi Śodhana - 2nd Series (Sheet 2)

DṚṢṬI

Ujjāyī

VINyāSA 3 4(9) 5(10) 7(12)6(11)

Vātāyanāsana Parighāsana

8(15) 8(15) 9(16) 8(15) 9(16)

Gomukhāsana A + B Supta Ūrdhva Pāda Vajrāsana

in... ... ... ...

in ex5x ininex 5x

V V V

3rd eye 3. eye

in ex in ex

nose navel up up up up

in ex5x

nose nose side

S

After about two years of constant practice a new energetic dimension unfolds foryou. This phase on the path of Yoga is called Nāḍi Śodhana, the cleansing of theenergetic channels. Breath (Ujjāyī ), energy control (Bandha) and focus(Ḍṛṣti ) become continuously more deep in experience. Sometimes at thispoint the physical body is so flexible and powerful that the 1st Series (see there)is no longer adequate as a field for learning. Then 2nd Series forms a new oppor-tunity for practice.The transitions between positions follow the same logic as in the series before.The new positions of 2nd Series are added (Sunday to Thursday, except on moondays) to the 1st Series just before Ūrdhva Dhanurāsana. Following the outlinedsteps, you can build up your practice, together with an experienced teacher. Inthis manner 2nd Series will slowly replace 1st Series on five days per week.

Vinyāsa & Chakrāsana

1

1 2 3 4 4

2 3 4 5 6

V

C

in ex in exin

in in

in in

in ex in

ex

ex ex ex

exUjjāyī VINyāSA

Ujjāyī VINyāSA

nose nose nose 3. eye navel nose

nose nose nose 3. eye navel noseDṚṢṬI

DṚṢṬI

DṚṢṬI

Ujjāyī

VINyāSA

Mukta Hasta Śīrṣāsana A, B + C Baddha Hasta Śīrṣāsana A, B, C + D Ūrdhva Dhanurāsana Paścimottānāsana

... ...

foot

ex 5-10x

8 8 8 8 8 8 8 9 9... ...ein 5x ein 5x

V V V V V V V V V VS

nose nose nose nose nose nose nose

ein 5x in 5x in 5x in 5x in 5x in ex5x

3. eye nose 5x

in ex

Replaces Ūrdhva Dhanurāsana as practiced in 1st Series

exin

5xex ex ex ex5x

© ashtangayoga.info Dr. Ronald Steiner, 2015This is part of the light version of the practice sheet. The coloured, foldable original is available on ashtangayoga.info