VINYASA: Intermediate Series (Nadi Shodana / second series) - from Ashtanga Vinyasa Yoga Practice
The traditional technique of Vinyasa in Ashtanga Yoga. - breathing, moving, counting -| ABOUT | ASANA | VINYASA |
- Vinyasas are numbered through from Samasthitih to Samasthitih, but only bold lines are practised.
- The breathing to the Vinyasa is showed as IN / EX. Every Vinyasa has one breath to lead and additional breaths printed in brackets.
- Above the Vinyasa count for a position the name of the Asana is given, with the number of Vinyasas from Samasthitih to Samasthitih, the number which represents the Asana, and the Dristi (= point of gaze).
Further explanations
Intermediate Series (Nadi Shodana / second series) brings the Ashtanga Vinyasa Yoga Practice from an physical to an more energetic level.
PASASANA
VINYASA: 14
ASANA: 7,8
DRISTI: PARSVA
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN turn to the left
5BR PASASANA
(EX) turn front
8 IN turn to the right
5BR PASASANA
(EX) turn front
9 IN up
10 EX Chaturanga Dandasana
11 IN Urdhva Mukha Svanasana
12 EX Adho Mukha Svanasana
13 IN jump, head up
14 EX Uttanasana
- IN come up
(EX) Samasthitih
KROUNCHASANA
VINYASA: 22
ASANA: 8,15
DRISTI: PADHAYORAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN jump
(EX) land, right leg beside hip
(IN) grab left foot, head up
8 EX chin to shinbone
5BR KROUNCHASANA
9 IN head up
(EX) hands to the floor
10 IN up
11 EX Chaturanga Dandasana
12 IN Urdhva Mukha Svanasana
13 EX Adho Mukha Svanasana
14 IN jump
(EX) land,left leg beside hip
(IN) grab left foot, head up
15 EX chin to shinbone
5Br KROUNCHASANA
16 IN head up
(EX) hands to the floor
17 IN up
18 EX Chaturanga Dandasana
19 IN Urdhva Mukha Svanasana
20 EX Adho Mukha Svanasana
21 IN jump, head up
22 EX Uttanasana
- IN come up
(EX) Samasthitih
SALABHASANA
VINYASA: 9
ASANA: 5,6
DRISTI: NASAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN lift head and legs
5BR SALABHASANA A
(EX) turn hands
6 IN lift head and legs
5BR SALABHASANA B
(EX) Chaturanga Dandasana
7 IN Urdhva Mukha Svanasana
8 EX Adho Mukha Svanasana
9 IN jump, head up
10 EX Uttanasana
- IN come up
(EX) Samasthitih
BHEKASANA
VINYASA: 9
ASANA: 5
DRISTI: NASAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN lift feet
(EX) toes to the ground
(IN) lift chest
5BR BHEKASANA
(EX) Chaturanga Dandasana
6 IN Urdhva Mukha Svanasana
7 EX Adho Mukha Svanasana
8 IN jump, head up
9 EX Uttanasana
- IN come up
(EX) Samasthitih
DHANURASANA
VINYASA: 9
ASANA: 5
DRISTI: NASAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN lift feet
(EX) gap ancles
(IN) lift up
5BR DHANURASANA
(EX) Chaturanga Dandasana
6 IN Urdhva Mukha Svanasana
7 EX Adho Mukha Svanasana
8 IN jump, head up
9 EX Uttanasana
- IN come up
(EX) Samasthitih
PARSVA DHANURASANA / DHANURASANA
VINYASA: 13
ASANA: 6,8,9
DRISTI: NASAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN lift feet
(EX) gab ankles
(IN) Dhanurasana
6 EX roll on right side
5BR PARSVA DHANURASANA
7 IN Dhanurasana
8 EX roll on left side
5BR PARSVA DHANURASANA
9 IN roll up
5BR DHANURASANA
(EX) Chaturanga Dandasana
10 IN Urdhva Mukha Svanasana
11 EX Adho Mukha Svanasana
12 IN jump, head up
13 EX Uttanasana
- IN come up
(EX) Samasthitih
USTRASANA
VINYASA: 15
ASANA: 8
DRISTI: BROOMADHYA
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN up
(EX) land on knees
(IN) hands on waist, bend back
8 EX hands to heels
5BR USTRASANA
9 IN hands to waist, come up
(EX) hands to ground
10 IN up
11 EX Chaturanga Dandasana
12 IN Urdhva Mukha Svanasana
13 EX Adho Mukha Svanasana
14 IN jump, head up
15 EX Uttanasana
- IN come up
(EX) Samasthitih
LAGHUVAJRASANA A /B
VINYASA: 15
ASANA: 8
DRISTI: BROOMADHYA
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN up
(EX) land on knees
(IN) hands on waist, bend back
8 EX hands to ankles
5BR LAGHUVAJRASANA
9 IN come up, hands to waist,
(EX) hands to ground
10 IN up
11 EX Chaturanga Dandasana
12 IN Urdhva Mukha Svanasana
13 EX Adho Mukha Svanasana
14 IN jump, head up
15 EX Uttanasana
- IN come up
(EX) Samasthitih
KAPOTASANA A / B
VINYASA: 16
ASANA: 8,9
DRISTI: BROOMADHYA
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN up
(EX) land on knees
(IN) hands on waist, bend back
8 EX hands to heels
5BR KAPOTASANA A
9 IN straight arms
5BR KAPOTASANA B
(EX) hands to waist
10 IN come up
(EX) hands to ground
11 IN up
12 EX Chaturanga Dandasana
13 IN Urdhva Mukha Svanasana
14 EX Adho Mukha Svanasana
15 IN jump, head up
16 EX Uttanasana
- IN come up
(EX) Samasthitih
SUPTA VAJRASANA
VINYASA: 15
ASANA: 9
DRISTI: NASAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN up
(EX) land between arms
(IN) Dandasana
8 EX Padmasana
(IN) Baddha Padmasana
9 EX bend back
5BR SUPTA VAJRASANA
(IN) come up | repeat
(EX) bend back | 3-7 times
5BR SUPTA VAJRASANA
(IN) come up
(EX) hands to the floor
10 IN up
11 EX Chaturanga Dandasana
12 IN Urdhva Mukha Svanasana
13 EX Adho Mukha Svanasana
14 IN jump, head up
15 EX Uttanasana
- IN come up
(EX) Samasthitih
BAKASANA A
VINYASA: 13
ASANA: 7
DRISTI: NASAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN up
(EX) feet between hands on the ground
(IN) knees in armpits, lift up
5BR BAKASANA A
(EX) hold position
8 IN up
9 EX Chaturanga Dandasana
10 IN Urdhva Mukha Svanasana
11 EX Adho Mukha Svanasana
12 IN jump, head up
13 EX Uttanasana
- IN come up
(EX) Samasthitih
BAKASANA B
VINYASA: 13
ASANA: 7
DRISTI: NASAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN up
(EX) knees in armpits
5BR BAKASANA A
8 IN up
9 EX Chaturanga Dandasana
10 IN Urdhva Mukha Svanasana
11 EX Adho Mukha Svanasana
12 IN jump, head up
13 EX Uttanasana
- IN come up
(EX) Samasthitih
BHARDAVAJASANA
VINYASA: 20
ASANA: 8,14
DRISTI: PARSVA
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN up
(EX) land between arms
(IN) Dandasana
8 EX left leg beside hip, right leg in lotus
(IN) turn right
5BR BHARDAVAJASANA
(EX) turn front, hands to ground
9 IN up
10 EX Chaturanga Dandasana
11 IN Urdhva Mukha Svanasana
12 EX Adho Mukha Svanasana
13 IN up
(EX) land between arms
(IN) Dandasana
14 EX right leg beside hip, left leg in lotus
(IN) turn left
5BR BHARDAVAJASANA
(EX) turn front, hands to ground
15 IN up
16 EX Chaturanga Dandasana
17 IN Urdhva Mukha Svanasana
18 EX Adho Mukha Svanasana
19 IN jump, head up
20 EX Uttanasana
- IN come up
(EX) Samasthitih
ARDHA MATSYENDRASANA
VINYASA: 20
ASANA: 8,14
DRISTI: PARSVA
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN up
(EX) land between arms
(IN) Dandasana
8 EX right leg over left leg
(IN) turn right
5BR ARDHA MATSYENDRASANA
(EX) turn front, hands to ground
9 IN up
10 EX Chaturanga Dandasana
11 IN Urdhva Mukha Svanasana
12 EX Adho Mukha Svanasana
13 IN up
(EX) land between arms
(IN) Dandasana
14 EX left leg over right leg
(IN) turn left
5BR ARDHA MATSYENDRASANA
(EX) turn front, hands to ground
15 IN up
16 EX Chaturanga Dandasana
17 IN Urdhva Mukha Svanasana
18 EX Adho Mukha Svanasana
19 IN jump, head up
20 EX Uttanasana
- IN come up
(EX) Samasthitih
EKA PADA SIRSASANA
VINYASA: 22
ASANA: 8,15
DRISTI: NASAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN jump, right leg over right arm
(EX) right leg behind head
(IN) hands in front of chest
8 EX bend forward
5BR EKA PADA SIRSASANA
9 IN come up
(EX) hands to the floor
10 IN up
11 EX Chaturanga Dandasana
12 IN Urdhva Mukha Svanasana
13 EX Adho Mukha Svanasana
14 IN jump, left leg over left arm
(EX) right leg behind head
(IN) hands in front of chest
15 EX bend forward
5BR EKA PADA SIRSASANA
16 IN come up
(EX) hands to the floor
17 IN up
18 EX Chaturanga Dandasana
19 IN Urdhva Mukha Svanasana
20 EX Adho Mukha Svanasana
21 IN jump, head up
22 EX Uttanasana
- IN come up
(EX) Samasthitih
DWI PADA SIRSASANA
VINYASA: 14
ASANA: 7
DRISTI: NASAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN Tittibhasana
(EX) legs behind head, hands in front of chest
5BR DWI PADA SIRSASANA
8 IN up
(EX) hold position
(IN) Tittibhasana
9 EX Bakasana
(IN) up
10 EX Chaturanga Dandasana
11 IN Urdhva Mukha Svanasana
12 EX Adho Mukha Svanasana
13 IN jump, head up
14 EX Uttanasana
- IN come up
(EX) Samasthitih
YOGANIDRASANA
VINYASA: 13
ASANA: 8
DRISTI: NASAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN up
(EX) lie down
8 IN legs up
(EX) legs behind head
5BR YOGANIDRASANA
9 IN Chakrasana
(EX) Chaturanga Dandasana
10 IN Urdhva Mukha Svanasana
11 EX Adho Mukha Svanasana
12 IN jump, head up
13 EX Uttanasana
- IN come up
(EX) Samasthitih
TITTIBHASANA A / B / C
VINYASA: 16
ASANA: 7,8,9
DRISTI: NASAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN legs over arms
5BR TITTIBHASANA A
8 EX TITTIBHASANA B
9 (IN) foot up | 5 steps vorward
(EX) foot down | 5 steps backward
(IN) Tittibhasana B
EX TITTIBHASANA C
10 IN Tittibhasana A
11 EX Bakasana
(IN) up
12 EX Chaturanga Dandasana
13 IN Urdhva Mukha Svanasana
14 EX Adho Mukha Svanasana
15 IN jump, head up
16 EX Uttanasana
- IN come up
(EX) Samasthitih
PINCHA MAYURASANA
VINYASA: 13
ASANA: 8
DRISTI: NASAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN up
(EX) prepare
8 IN lift up
5BR PINCHA MAYURASANA
12 EX Chaturanga Dandasana
13 IN Urdhva Mukha Svanasana
14 EX Adho Mukha Svanasana
15 IN jump, head up
16 EX Uttanasana
- IN come up
(EX) Samasthitih
KARANDAVASANA
VINYASA: 15
ASANA: 9
DRISTI: NASAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN up
(EX) prepare
8 IN Pincha Mayurasana
9 EX fold legs to lotus, downs
5BR KARANDAVASANA
10 IN come up again
11 EX Chaturanga Dandasana
12 IN Urdhva Mukha Svanasana
13 EX Adho Mukha Svanasana
14 IN jump, head up
15 EX Uttanasana
- IN come up
(EX) Samasthitih
MAYURASANA
VINYASA: 9
ASANA: 5
DRISTI: NASAGRAI
1 IN open feet, hands turned to floor, head up
2 EX head between the arms
3 IN head up
4 EX jump back
5 IN MAYURASANA
(EX) feet to the ground
6 IN Urdhva Mukha Svanasana - with turned hands
7 EX Adho Mukha Svanasana - with turned hands
8 IN jump, head up
9 EX head between the arms
- IN come up
(EX) Samasthitih
NAKRASANA
VINYASA: 9
ASANA: 4
DRISTI: NASAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX NAKRASANA
5 (IN) push up | 5 hops forward
(EX) land | 5 hops backward
6 IN Urdhva Mukha Svanasana
7 EX Adho Mukha Svanasana
8 IN jump, head up
9 EX Uttanasana
- IN come up
(EX) Samasthitih
VATAYANASANA
VINYASA: 20
ASANA: 7,12
DRISTI: URDHVA
1 IN right leg bound lotus
2 EX Uttanasana - right leg in lotus
3 IN head up - right leg in lotus
4 EX Chaturnaga Dandasana - right leg in lotus
5 IN Urdhva Mukha Svanasana - right leg in lotus
6 EX Adho Mukha Svanasana - right leg in lotus
7 IN up
(EX) right knee beside left foot
5BR VATAYANASANA
(EX) hands to the ground
8 IN up
9 EX Chaturnaga Dandasana - right leg in lotus
10 IN Urdhva Mukha Svanasana - right leg in lotus
11 EX Adho Mukha Svanasana - right leg in lotus
(IN) right leg down
(EX) left leg in lotus
12 IN up
(EX) left knee beside right foot
5BR VATAYANASANA
(EX) hands to the ground
13 IN up
14 EX Chaturnaga Dandasana - left leg in lotus
15 IN Urdhva Mukha Svanasana - left leg in lotus
16 EX Adho Mukha Svanasana - left leg in lotus
17 IN jump, head up - left leg in lotus
18 EX Uttanasana - left leg in lotus
19 IN head up - left leg in lotus
(EX) hold position - left leg in lotus
20 IN come up - left leg in lotus
- EX Samasthitih
PARIGHASANA
VINYASA: 22
ASANA: 8,15
DRISTI: URDHVA
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN jump
(EX) land, right leg beside hip
(IN) head up
8 EX bend forward
5BR PARIGHASANA
9 IN head up
(EX) hands to the floor
10 IN up
11 EX Chaturanga Dandasana
12 IN Urdhva Mukha Svanasana
13 EX Adho Mukha Svanasana
7 IN jump
(EX) land, left leg beside hip
(IN) head up
8 EX bend forward
5BR PARIGHASANA
16 IN head up
(EX) hands to the floor
17 IN up
18 EX Chaturanga Dandasana
19 IN Urdhva Mukha Svanasana
20 EX Adho Mukha Svanasana
21 IN jump, head up
22 EX Uttanasana
- IN come up
(EX) Samasthitih
GOMUKHASANA A / B
VINYASA: 22
ASANA: 8,9,15,16
DRISTI: NASAGRAI, URDHVA
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN up
(EX) land between arms
(IN) Dandasana
8 EX right leg over left leg, hands to knees
5BR GOMUKHASANA A
9 IN right arm up, left arm down
5BR GOMUKHASANA B
(EX) hands to ground
10 IN up
11 EX Chaturanga Dandasana
12 IN Urdhva Mukha Svanasana
13 EX Adho Mukha Svanasana
14 IN up
(EX) land between arms
(IN) Dandasana
15 EX left leg over right leg, hands to knees
5BR GOMUKHASANA A
16 IN left arm up, right arm down
5BR GOMUKHASANA B
(EX) hands to ground
17 IN up
18 EX Chaturanga Dandasana
19 IN Urdhva Mukha Svanasana
20 EX Adho Mukha Svanasana
21 IN jump, head up
22 EX Uttanasana
- IN come up
(EX) Samasthitih
SUPTA URDHVA PADA VAJRASANA
VINYASA: 22
ASANA: 9,16
DRISTI: NASAGRAI, PARSVA
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN up
(EX) lie down
8 IN legs up
(EX) right leg in lotus, bind
9 IN roll up
(EX) land
(IN) turn to right
5BR SUPTA URDHVA PADA VAJRASANA
(EX) turn front, hands to ground
10 IN up
11 EX Chaturanga Dandasana
12 IN Urdhva Mukha Svanasana
13 EX Adho Mukha Svanasana
14 IN up
(EX) lie down
15 IN legs up
(EX) right leg in lotus, bind
16 IN roll up
(EX) land
(IN) turn to right
5BR SUPTA URDHVA PADA VAJRASANA
(EX) turn front, hands to ground
17 IN up
18 EX Chaturanga Dandasana
19 IN Urdhva Mukha Svanasana
20 EX Adho Mukha Svanasana
21 IN jump, head up
22 EX Uttanasana
- IN come up
(EX) Samasthitih
MUKTA HASTA SIRSASANA A
VINYASA: 13
ASANA: 8
DRISTI: NASAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN up
(EX) take position
8 IN lift legs
5BR MUKTA HASTA SIRSASANA A
9 EX Chaturanga Dandasana
10 IN Urdhva Mukha Svanasana
11 EX Adho Mukha Svanasana
12 IN jump, head up
13 EX Uttanasana
- IN come up
(EX) Samasthitih
MUKTA HASTA SIRSASANA B
VINYASA: 13
ASANA: 8
DRISTI: NASAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN up
(EX) take position
8 IN lift legs
5BR MUKTA HASTA SIRSASANA B
9 EX Chaturanga Dandasana
10 IN Urdhva Mukha Svanasana
11 EX Adho Mukha Svanasana
12 IN jump, head up
13 EX Uttanasana
- IN come up
(EX) Samasthitih
MUKTA HASTA SIRSASANA C
VINYASA: 13
ASANA: 8
DRISTI: NASAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN up
(EX) take position
8 IN lift legs
5BR MUKTA HASTA SIRSASANA C
9 EX Chaturanga Dandasana
10 IN Urdhva Mukha Svanasana
11 EX Adho Mukha Svanasana
12 IN jump, head up
13 EX Uttanasana
- IN come up
(EX) Samasthitih
BADDHA HASTA SIRSASANA A
VINYASA: 13
ASANA: 8
DRISTI: NASAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN up
(EX) take position
8 IN lift legs
5BR BADDHA HASTA SIRSASANA A
9 EX Chaturanga Dandasana
10 IN Urdhva Mukha Svanasana
11 EX Adho Mukha Svanasana
12 IN jump, head up
13 EX Uttanasana
- IN come up
(EX) Samasthitih
BADDHA HASTA SIRSASANA B
VINYASA: 13
ASANA: 8
DRISTI: NASAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN up
(EX) take position
8 IN lift legs
5BR BADDHA HASTA SIRSASANA B
9 EX Chaturanga Dandasana
10 IN Urdhva Mukha Svanasana
11 EX Adho Mukha Svanasana
12 IN jump, head up
13 EX Uttanasana
- IN come up
(EX) Samasthitih
BADDHA HASTA SIRSASANA C
VINYASA: 13
ASANA: 8
DRISTI: NASAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN up
(EX) take position
8 IN lift legs
5BR BADDHA HASTA SIRSASANA C
9 EX Chaturanga Dandasana
10 IN Urdhva Mukha Svanasana
11 EX Adho Mukha Svanasana
12 IN jump, head up
13 EX Uttanasana
- IN come up
(EX) Samasthitih
BADDHA HASTA SIRSASANA D
VINYASA: 13
ASANA: 8
DRISTI: NASAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN up
(EX) take position
8 IN lift legs
5BR BADDHA HASTA SIRSASANA D
9 EX Chaturanga Dandasana
10 IN Urdhva Mukha Svanasana
11 EX Adho Mukha Svanasana
12 IN jump, head up
13 EX Uttanasana
- IN come up
(EX) Samasthitih
URDHVA DHANURASANA
VINYASA: 15
ASANA: 9
DRISTI: NASAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN up
(EX) lie down
8 IN lift legs and hands
(EX) prepare | Repeat 3 times;
9 IN lift up | Each time hands
5BR URDHVA DHANURASANA | nearer to feet
- IN come up
(EX) Samasthitih
PASCHIMATTANASANA
VINYASA: 16
ASANA: 9
DRISTI: PADHAYORAGRAI
1 IN hands up
2 EX Uttanasana
3 IN head up
4 EX Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
7 IN up
(EX) Dandasana
8 IN take big toes, arms straight, head up
9 EX end forward
5BR PASCHIMATTANASANA
10 IN head up, Arms straight
(EX) hands to the floor
11 IN up
12 EX Chaturanga Dandasana
13 IN Urdhva Mukha Svanasana
14 EX Adho Mukha Svanasana
15 IN jump, head up
16 EX Uttanasana
- IN come up
(EX) Samasthitih
Surya Namaskara A
Intermediate Series (2)