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

Way In

Way In

Way Out [thumb mini] Way Out [thumb mini] Nakrasana [thumb mini] Way In [thumb mini] Way In [thumb mini solar] Way In [thumb mini] Way In [thumb mini] Way In [thumb mini] Way In [thumb mini] Vatayanasana [thumb mini]
Way In
Vinyāsa breath Dr̥ṣṭi explanation of movement
1 IN hastāgre right foot in lotus-position, take right hand behind the back, grab the foot, stretch the left arm straight up
2 EX nāsāgre bend forward, both hands to the floor, right foot in lotus
3 IN bhrūmadhye straighten the arms, straight back, lift the head, right foot in lotus
4 EX nāsāgre jump back into Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana), right foot in lotus
5 IN bhrūmadhye straighten the arms, open the chest wide in Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana), right foot in lotus
6 EX nābicakre roll over your feet, lift the pelvis into Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana), right foot in lotus
7 IN nāsāgre jump to the front into balance position
(EX) lower down, left foot points out, right knee next to the left foot, take right arm over left arm, interlock the arms, raise them up
5BR ūrdhvadr̥ṣṭi Vatayanasana (वातायनासन, Vātāyanāsana)
(EX) unfold the arms, place hands on the floor
8 IN nāsāgre lift into balance position
9 EX nāsāgre lower down into Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana), right foot in lotus
10 IN bhrūmadhye straighten the arms, open the chest wide in Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana), right foot in lotus
11 EX nābicakre roll over the feet, lift pelvis into Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana), right foot in lotus
(IN) bring right foot to the floor
(EX) place left foot in lotus-position
12 IN nāsāgre jump to the front into balance position
(EX) lower down, right foot points out, left knee next to the right foot, take left arm over the right arm, interlock the arms, raise them up
5BR ūrdhvadr̥ṣṭi Vatayanasana (वातायनासन, Vātāyanāsana)
(EX) unfold the arms, place hands on the floor
13 IN nāsāgre lift into balance
14 EX nāsāgre lower down into Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana), left foot in lotus
15 IN bhrūmadhye straighten the arms, open the chest wide in Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana), left foot in lotus
16 EX nābicakre roll over the feet, lift pelvis into Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana), left foot in lotus
17 IN bhrūmadhye jump to the front, make the spine long, straight arms, left foot in lotus
18 EX nāsāgre lower the head, take your chin to the shinbone, left foot in lotus
19 IN bhrūmadhye straighten the arms, straight back, lift the head, left foot in lotus
(EX) take left hand behind your back, grab the left foot
20 IN hastāgre place right hand onto your waist, straighten up, left foot in lotus, stretch right arm up
- EX nāsāgre lower left leg to the floor, let arms hang 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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