Today we invite you to practice the second part of the Intermediate Series of the Ashtanga Vinyasa system. Ronald and Kumiko will guide you step by step through this segment of the Intermediate Series. This will help you to develop a personalized form.
As you may have seen with the first video, the Intermediate Series focuses on backbends and spinal extension. In the second segment, you will find the focus includes hip-openers and twists. These types of poses are very effective in helping you to create space for new shapes.
Ronald und Kumiko start this video directly with Bharadvajasana, the first pose of the second segment of the Intermediate Series. You are welcome to practice the Sun Salutations and Fundamental poses first before practicing along with this video. From here, Ron will guide you until Karandavasana. From that point you can decide to flow further in your practice or finish directly with Savasana.
Minute 01:18: Opening mantra
Minute 3:05: Downward dog (entry to Intermediate Series)
Minute 3:47: Bharadvajasana
Minute 5:24: Ardha Matsyendrasana
Minute 6:57: Eka-Pada Shirshasana
Minute 9:05: Dvi-Pada Shirshasana
Minute 10:13: Yoga-Nidrasana
Minute 11:09: Tittibhasana A
Minute 11:46: Tittibhasana B
Minute 12:45: Tittibhasana C
Minute 13:26: Pincha Mayurasana
Minute 14:19: Karandavasana
Minute 15:15: Closing mantra & Savasana
Why we recommend this video
The Intermediate Series opens up a completely new range of motion to your yoga practice. In addition to backbends, you are able to work further on hip-openers and twists. These elements are very beneficial for people with back complaints. By practicing in the basic form as shown here, these poses are accessible to every yoga practitioner.
Jump right in and get started if you like, as this sequence can also be practiced independently. Another possibility is to add this segment at the end of your regular practice. Ron's guidance is a perfect way to immerse yourself in this flowing, breath-supported moving meditation.
Many thanks to OGNX for the apparel (teacher and student).