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

Urdhva Dhanurasana

ऊर्ध्व धनुरासन

Ūrdhva Dhanurāsana

Bridge

Mukta Hasta Shirshasana [A] [thumb mini] Mukta Hasta Shirshasana [B] [thumb mini] Mukta Hasta Shirshasana ["] [thumb mini] Baddha Hasta Shirshasana [A] [thumb mini] Baddha Hasta Shirshasana [B] [thumb mini] Baddha Hasta Shirshasana ["] [thumb mini] Baddha Hasta Shirshasana [D] [thumb mini] Urdhva Dhanurasana [thumb mini solar] Way Out [thumb mini] Paschimottanasana [thumb mini]
Urdhva Dhanurasana

Urdhva (ऊर्ध्व, Ūrdhva) = facing up, upward
Dhanura (धनुर, Dhanura) = Bow
Asana (आसन, Āsana) = Pose, Posture, Seat
Urdhva Dhanurasana (ऊर्ध्व धनुरासन, Ūrdhva Dhanurāsana) = Upward-Facing-Bow-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) lay down on your back
8 IN lift arms and legs
(EX) place hands next to your ears on the ground, feet next to your buttocks
9 IN lift the body into a backbend
5BR bhrūmadhye Urdhva Dhanurasana (ऊर्ध्व धनुरासन, Ūrdhva Dhanurāsana)
EX Again come down on your back and repeat 5 times Urdhva Dhanurasana (ऊर्ध्व धनुरासन, Ūrdhva Dhanurāsana)
- IN come back up to standing
(EX) nāsāgre bring your feet together in 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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