Today we invite you to practice the first part of the second series. Ronald and Kumiko will guide you step by step through the first part of the Intermediate series. The goal is to help you to identify a form of the practice that is right for your.
The Intermediate Series, also known as Nadi-Shodhana (energy channel purification), focuses on backbends and extension of the spine. In practicing this series you might be able to create more length and space in your back. The postures are very different from those of the Primary series and you will get a very new impression of the practice as you start moving in perhaps unfamiliar directions.
Please note that this video begins at Pashasana, meaning that the typical Sun Salutations and Standing postures which are usually first practiced have been omitted. Feel free to practice this segment independently before practicing with the video. Here you will practice with Ron's guidance until Bakasana B. From there, you can continue your flow or end your practice with your own Finishing Sequence and Savasana.
Minute 01:15: Opening Mantra
Minute 2:56: Vinyasa entry to the beginning of the Intermediate Series
Minute 3:22: Pashasana
Minute 5:00: Krounchasana
Minute 6:46: Shalabhasana A
Minute 7:16: Shalabhasana B
Minute 7:48: Bhekasana
Minute 9:28: Dhanurasana
Minute 10:16: Parshva Dhanurasana
Minute 11:53: Ushtrasana
Minute 12:46: Laghu-Vajrasana
Minute 13:46: Kapotasana A
Minute 14:30: Kapotasana B
Minute 15:12: Supta Vajrasana
Minute 17:11: Bakasana A
Minute 18:00: Bakasana B
Minute 19:10: Closing Mantra & Savasana
Why we recommend this video
We recommend that at some point all yoga practitioners learn and add some parts of the Intermediate Series to their practice - regardless of your flexibility level. The Intermediate Series is full of movements which are not found in the Primary Series, and which are key to maintaining physical balance. By starting out in the Basic Form which is shown here, the practice becomes accessible to every yogi. Extension of the spine is extremely healthy for the back and will definitely allow for more space. We recommend this video especially for those who have been working the Primary Series for a while, because you will be surprised how this can affect your current practice.
You can also just jump in and start practicing along with the video if you like. The way that we organized the video was intended to allow you to choose how and when you add these postures to your practice.
Furthermore, Ronald's guidance offers the perfect setting for your to immerse yourself in the breath-led moving meditation.
Enjoy the effects of purifying your energy channels!
Many thanks to OGNX for the apparel (teacher and student).