"Some important": Nadi Shodana (Nerve Cleansing)
Ashtanga yoga according to K.P. Jois is divided today into six series of asanas (yoga
postures) in ascending difficulty:
For a long time, there were only the Primary, Intermediate and Advanced A and B
Series. The Primary and Intermediate Series have been taught for decades without too
many changes, only the Advanced Series have undergone major changes - the former
Advanced Series A and B were rearranged by K.P. Jois in different "chunks" a few years
ago and now form the Advanced Series A, B, C, D. The modification of the arrangement
did not add anything new.
The Intermediate (Second) Series of Ashtanga yoga is "nadi shodana", that is, "Nerve
Cleansing". It bears this name because of the many asanas that bend and twist the
spine, the largest nerve channel in the body. And many yogi(ni)s did, in fact,
experience increased sensitivity, intensive dreams and emotions, the return of old
memories etc. - just as if the nerves were cleansed.
These effects of the Intermediate Series can be very strong. One should not start
practising it too early. Anyway, you should be able to practise the Primary Series
without support or stopping. It does not have to be perfect, though ....
The Intermediate Series takes proficient yogi(ni)s about 100 minutes to complete at
regular speed (five breaths per side and asana). The Fundamental asanas and the
Finishing asanas are practically the same as for the Primary Series - the most
important difference is in urdhva dhanurasana.
The asanas of the Intermediate Series comprise:
(asanas that have not always been taught appear in brackets)
surya namaskar A, B
padangushtasana
padahastasana
trikonasana
(parivritta trikonasana)
parsvakonasana
(parivritta parsvakonasana)
prasarita padottanasana A, B, C, D
parsvottanasana
utthita hasta padangushtasana A, B, (C <=> trvikramasana,) D
ardha baddha padmottanasana
pashasana
krounchasana
shalabhasana A, B
bhekasana
dhanurasana
parsva dhanurasana
dhanurasana
ushtrasana
laghuvajrasana
kapotasana A (, B)
supta vajrasana
bakasana A, B
bharadvajasana
ardha matsyendrasana
eka pada sirsasana A, B(, C)
dwi pada sirsasana A, B
yoganidrasana
tittibhasana A, B, C, D
pincha mayurasana
karandavasana
(vrishchikasana)
mayurasana
nakrasana
vatayanasana
parighasana
gomukhasana A, B
supta urdhva pada vajrasana
(rajakapotasana)
(adho mukha vrksasana)
(baddha hasta sirsasana A, B, C, D
mukta hasta sirsasana A, B, C
-baddha hasta sirsasana and mukta hasta sirsasana
are taught in reverse sequence, too-)
urdhva dhanurasana
Drop back from standing into the pose with an exhale.
Stay 5 breaths.
Come back up to samasthiti with an inhale.
Three repetitions.
(adho mukha vrksasana)
paschimottanasana
salamba sarvangasana
halasana
karnapidasana
urdhva padmasana
pindasana
matsyasana
uttana padasana
baddha hasta sirsasana <=> kapalasana
(urdhva dandasana)
balasana
(baddha padmasana)
yoga mudrasana
padmasana
utpluthi <=> tolasana
sukhasana <=> "savasana"
Ashtanga yoga according to K.P. Jois is divided today into six series of asanas (yoga
postures) in ascending difficulty:
- Roga Chikitsa (Disease Treatment, Primary or First Series)
- Nadi Shodana (Nerve Cleansing, Intermediate or Second Series) and
- Sthira Bhaga (Divine Steadiness, Advanced Series A, B, C, D or Third, Fourth,
Fifth and Sixth Series)
For a long time, there were only the Primary, Intermediate and Advanced A and B
Series. The Primary and Intermediate Series have been taught for decades without too
many changes, only the Advanced Series have undergone major changes - the former
Advanced Series A and B were rearranged by K.P. Jois in different "chunks" a few years
ago and now form the Advanced Series A, B, C, D. The modification of the arrangement
did not add anything new.
The Intermediate (Second) Series of Ashtanga yoga is "nadi shodana", that is, "Nerve
Cleansing". It bears this name because of the many asanas that bend and twist the
spine, the largest nerve channel in the body. And many yogi(ni)s did, in fact,
experience increased sensitivity, intensive dreams and emotions, the return of old
memories etc. - just as if the nerves were cleansed.
These effects of the Intermediate Series can be very strong. One should not start
practising it too early. Anyway, you should be able to practise the Primary Series
without support or stopping. It does not have to be perfect, though ....
The Intermediate Series takes proficient yogi(ni)s about 100 minutes to complete at
regular speed (five breaths per side and asana). The Fundamental asanas and the
Finishing asanas are practically the same as for the Primary Series - the most
important difference is in urdhva dhanurasana.
The asanas of the Intermediate Series comprise:
(asanas that have not always been taught appear in brackets)
surya namaskar A, B
padangushtasana
padahastasana
trikonasana
(parivritta trikonasana)
parsvakonasana
(parivritta parsvakonasana)
prasarita padottanasana A, B, C, D
parsvottanasana
utthita hasta padangushtasana A, B, (C <=> trvikramasana,) D
ardha baddha padmottanasana
pashasana
krounchasana
shalabhasana A, B
bhekasana
dhanurasana
parsva dhanurasana
dhanurasana
ushtrasana
laghuvajrasana
kapotasana A (, B)
supta vajrasana
bakasana A, B
bharadvajasana
ardha matsyendrasana
eka pada sirsasana A, B(, C)
dwi pada sirsasana A, B
yoganidrasana
tittibhasana A, B, C, D
pincha mayurasana
karandavasana
(vrishchikasana)
mayurasana
nakrasana
vatayanasana
parighasana
gomukhasana A, B
supta urdhva pada vajrasana
(rajakapotasana)
(adho mukha vrksasana)
(baddha hasta sirsasana A, B, C, D
mukta hasta sirsasana A, B, C
-baddha hasta sirsasana and mukta hasta sirsasana
are taught in reverse sequence, too-)
urdhva dhanurasana
Drop back from standing into the pose with an exhale.
Stay 5 breaths.
Come back up to samasthiti with an inhale.
Three repetitions.
(adho mukha vrksasana)
paschimottanasana
salamba sarvangasana
halasana
karnapidasana
urdhva padmasana
pindasana
matsyasana
uttana padasana
baddha hasta sirsasana <=> kapalasana
(urdhva dandasana)
balasana
(baddha padmasana)
yoga mudrasana
padmasana
utpluthi <=> tolasana
sukhasana <=> "savasana"
Fundamental asanas
(circa 25 min.)
Intermediate asanas
(circa 50 min.)
Finishing asanas
(circa 25 min.)
(circa 25 min.)
Intermediate asanas
(circa 50 min.)
Finishing asanas
(circa 25 min.)
Ashtanga Yoga Intermediate Series (Second Series)
| "Primary Series - very important! Intermediate Series - some important! Advanced Series - only for demonstration!" Shri K.P. Jois (quoted according to David Swenson) "Proficiency in primary and intermediate asanas is sufficient attainment for most practitioners." Shri B.N.S. Iyengar |
End of "Half Intermediate"
End of "Full Intermediate"
