This is the last of three videos which introduce you to the complete Intermediate Series of Ashtanga yoga and it will certainly offer you new inspiration and have you moving in a whole new direction. Dr. Ronald Steiner and Kumiko guide you step-by-step through this final section of the series and support you as you add a new dimension to your own personal practice through the Basic form.
As you were able to see in the first two videos, the Intermediate Series focuses mainly on backbends and spinal extension. In addition, the final third of the series offers you the chance to build strength as well.
Kumiko and Ronald start directly with the first pose, Mayurasana. If you want, you can warm up first with some Sun Salutations and Fundamentals before playing the video. Ron will guide you through the practice until Paschimottanasana. From here you can decide to keep flowing, practice the finishing sequence or simply finish in Savasana.
Minute 1:00: Opening mantra
Minute 3:59: Samstitih - Mayurasana
Minute 4:59: Nakrasana
Minute 6:00: Vatayanasana
Minute 7:44: Parighasana
Minute 9:38: Gomukhasana A
Minute 10:15: Gomukhasana B
Minute 12:25: Supta Urdhva Pada Vajrasana
Minute 14:22: Mukta Hasta Shirshasana
Minute 15:00: Mukta Hasta Shirshasana B
Minute 15:40: Mukta Hasta Shirshasana C
Minute 16:28: Baddha Hasta Shirshasana A
Minute 17:05: Baddha Hasta Shirshasana B
Minute 17:48: Baddha Hasta Shirshasana C
Minute 18:30: Baddha Hasta Shirshasana D
Minute 19:10: Urdhva Dhanurasana
Minute 22:06: Paschimottanasana
Minute 23:36: Closing mantra & Savasana
Why we recommend this video
We recommend trying out the Intermediate series at some point if you are practicing yoga regularly, and that is regardless of your flexibility. This series opens up a new range of motion which will balance out the forward bending of the primary series. The Basic Form makes this accessible to meet you where you are. Backbends and spinal extensions are very healthy for the back. Moreover, this new spectrum of poses will help you to diversify your practice.
You can jump right in and get started. You can practice this sequence independently, and you can also add it to the end of your regular practice. Another option is to combine all three segments and practice the entire Intermediate series together. Ronald's guidance is a great way to follow a flowing, breath-based moving meditation on the mat. Have fun!
Many thanks to OGNX for the apparel (teacher and student).