What to expect in this video?

Today Dr. Ronald Steiner and yogini Kumiko invite you to join in and practice along through the entire Intermediate Series of Ashtanga Vinyasa in the Basic form. Ronald will guide you through each pose step by step as Kumiko demonstrates them for you. This is an excellent way for you to develop your own personal form. 

The Intermediate Series focuses on backbends and lengthening of the spine. It is very possible to create space that can  considerably improve your range of motion. This is what sets the Intermediate Series apart from the Primary series and you may be surprised at how this new and possiby unknown direction of movement feels for you. 

The two start with Sun Salutations and standing poses up to Parsvottanasana and then following a vinyasa they begin Pashasana,  the first posture of the Intermediate Series. The practice goes all the way through the end of the series and includes the Finishing Sequence in Basic form with Savasana. 

For whom is this video? 

We recommend every practicing yogi to take up the second series at some point- regardless of their flexibility. The Intermediate Series opens up a completely new direction of movement which compliments the Primary Series. In practicing the Basic form, you can practice this series even if you are not particularly flexible. The backbends and spinal extension in this series will help you to create more space and promote the health of your back. 

Everything you need for a complete practice is in this video. Jump in an let yourself flow through this breath-led moving meditation to the rhythm of Ronald's traditional count. 

Highlights

Minute 01:00 – Opening Mantra
Minute 2:55 – Breath cultivation 
Minute 3:42 – Surya Namaskara A
Minute 9:11 – Surya Namaskara B
Minute 16:30 – Padangusthasana
Minute 17:00 – Pada-Hastasana
Minute 18:27 – Utthita Trikonasana
Minute 19:40 – Parivrititta Trikonasana
Minute 21:50 – Utthita Parshvakonasana
Minute 22:50 – Parivritta Parshvakonasana
Minute 24:35 – Prasarita Padottanasana A
Minute 25:22 – Prasarita Padottanasana B
Minute 26:12 – Prasarita Padottanasana C
Minute 27:07 – Prasarita Padottanasana D
Minute 28:30 – Parshvottanasana
Minute 29:53 – Vinyasa to the Intermediate Series
Minute 30:12 – Pashasana
Minute 31:52 – Krounchasana
Minute 33:38 - Shalabhasana A
Minute 34:08 - Shalabhasana B
Minute 34:41 - Bhekasana
Minute 36:18 - Dhanurasana
Minute 37:08 - Parshva Dhanurasana
Minute 38:45 - Ushtrasana
Minute 39:38 - Laghu-Vajrasana
Minute 40:38 - Kapotasana A
Minute 41:20 - Kapotasana B
Minute 42:02 - Supta Vajrasana
Minute 44:02 - Bakasana A
Minute 44:52 - Bakasana B
Minute 45:33 – Bharadvajasana
Minute 47:10 – Ardha Matsyendrasana
Minute 48:43 – Eka-Pada Shirshasana
Minute 50:51  – Dvi-Pada Shirshasana
Minute 51:58 – Yoga-Nidrasana
Minute 52:53 – Tittibhasana A
Minute 53:32 – Tittibhasana B
Minute 54:33 – Tittibhasana C
Minute 55:11 – Pincha Mayurasana
Minute 56:04 – Karandavasana
Minute 57:06 – Mayurasana
Minute 58:00 – Nakrasana
Minute 59:06 – Vatayanasana
Minute 1:00:52 – Parighasana
Minute 1:02:45 – Gomukhasana A
Minute 1:03:23 – Gomukhasana B
Minute 1:05:32– Supta Urdhva Pada Vajrasana
Minute 1:07:28 – Mukta Hasta Shirshasana
Minute 1:08:07 – Mukta Hasta Shirshasana B
Minute 1:08:48 – Mukta Hasta Shirshasana C
Minute 1:09:34 – Baddha Hasta Shirshasana A
Minute 1:10:12 – Baddha Hasta Shirshasana B
Minute 1:10:54 – Baddha Hasta Shirshasana C
Minute 1:11:37 – Baddha Hasta Shirshasana D
Minute 1:12:17 – Urdhva Dhanurasana
Minute 1:15:12 – Paschimottanasana
Minute 1:16:17 – Salamba Sarvangasana
Minute 1:17:37 – Halasana
Minute 1:18:05 – Karna Pidasana
Minute 1:18:46 – Urdhva Padmasana
Minute 1:19:11 – Pindasana
Minute 1:19:37 – Matsyasana
Minute 1:20:04 – Uttana Padasana
Minute 1:20:42 – Shirshasana A
Minute 1:21:37 – Shirshasana B
Minute 1:22:13 – Shirshasana C
Minute 1:22:45 - Balasana
Minute 1:23:22 – Yoga Mudrasana
Minute 1:24:10 – Padmasana
Minute 1:25:52 – Closing mantra and  Shavasana

Have fun practicing!  Let us know what you think about this video and sequence and share your experiences with the AYI Community by posting in the comments field below: 

Many thanks to  OGNX for the apparel (teacher and student).