Familiar with the primary series? - intermediate Series, also Shodhana Nadi (Nadi Sodhana), opens with 40 yoga asanas, an energetic dimension of Ashtanga Yoga.

Traditional Practice Series

Dvi-Pada Shirshasana

द्विपाद शीर्षासन

Dvi-Pāda Śīrṣāsana

Ardha  Matsyendrasana [thumb mini] Way In [thumb mini] Eka-Pada Shirshasana [thumb mini] Way Out [thumb mini] Dvi-Pada Shirshasana [thumb mini solar] Way Out [thumb mini] Yoga-Nidrasana [thumb mini] Tittibhasana   [A] [thumb mini] Tittibhasana [B] [thumb mini] 5 steps forward [thumb mini]
Dvi-Pada Shirshasana

Dve (द्वे, Dve) = two
Pada (पाद, Pāda) = Feet, Leg
Shirsha (शीर्ष, Śīrṣa) = Head
Asana (आसन, Āsana) = Pose, Posture, Seat
Eka-Pada Shirshasana (एकपाद शीर्षासन, Eka-Pāda Śīrṣāsana) = Two-Feet-behind-Head-Posture

Vinyāsa breath Dr̥ṣṭi explanation of movement
1 IN añguṣṭhamadhye raise arms overhead
2 EX nāsāgre spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana)
3 IN bhrūmadhye come half-way up with straight spine, lift head
4 EX nāsāgre hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
7 IN nāsāgre jump forward balancing on straight arms, bend legs in the air
(EX) place straight legs on you upper arms into Tittibhasana (टिट्टिभासन, Ṭiṭṭibhāsana), then sit down, shift your feet behind the head, bring hands together in front of your heart
5BR nāsāgre Dvi-Pada Shirshasana (द्विपाद शीर्षासन, Dvi-Pāda Śīrṣāsana)
8 IN place hands on the floor
(EX) lift up with your feet behind the head
(IN) straighten the legs into Tittibhasana (टिट्टिभासन, Ṭiṭṭibhāsana)
9 EX bend the legs into Bakasana (बकासन, Bakāsana)
(IN) nāsāgre lift up balancing on straight arms, bend legs in the air
10 EX nāsāgre lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
11 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
12 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
13 IN bhrūmadhye jump feet between hands, straighten the spine half way up, lift your head,
14 EX nāsāgre bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana)
- IN bhrūmadhye lift the head again, straighten spine, palms or finger tips remain on the ground
EX nāsāgre stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ)

legend for the Vinyāsa table:

  • The grey part of the table is performed in Aṣṭāṅga-Yoga practice.
  • Yellow marked is the position depicted on the photo.
  • Vinyāsa:1 = ekam; 2 = dve; 3 = trīṇi; 4 = catvāri; 5 = pañca; 6 = ṣaṭ; 7 = sapta; 8 = aṣṭau; 9 = nava; 10 = daśa; 11 = ekādaśa; 12 = dvādaśa; 13 = trayodaśa; 14 = caturdaśa; 15 = pañcadaśa; 16 = ṣoḍaśa; 17 = saptadaśa; 18 = aṣṭadaśa; 19 = ekonavimśatiḥ; 20 = vimśatiḥ; 21 = ekāvimśatiḥ; 22 = dvāvimśatiḥ; 23 = trayovimśatiḥ; 24 = caturvimśatiḥ; 25 = pañcavimśatiḥ; 26 = ṣoḍavimśatiḥ; 27 = saptavimśatiḥ; 28 = aṣṭovimśatiḥ
  • breath: IN = Inhalation; EX = exhalation; 5BR = five breaths
  • Dr̥ṣṭi: nāsāgre = to the nose; añguṣṭhamadhye = to the middle of the thumb; bhrūmadhye = in the middle of the eye brows; nābicakre = to the navel; ūrdhvadr̥ṣṭi = upwards; hastāgre = to the tip of the hand; pādayoragre = to the tip of the foot; pārśvadr̥ṣṭi = sidewards
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