ASHTANGA YOGA INTERMEDIATE SERIES Surya Namaskar A&B Opening Invocation OM Vande Gurunam Charanaravinde Sandarsita Svatma Sukava Bodhe Nih Sreyase Jangalikayamane Samsara Halahala Mohasantyai Abahu Purusakaram Sankhacakrasi Dharinam Sahasra Sirasam Svatam Pranamami Pantanjalim OM Surya Namaskara A x 5 Surya Namaskara B x 5 1. ekam 2. dve 3. trini 4. catvari 5. panca 6. sat + 5 breaths drishti: navel 7. sapta 8. astau 9. nava 1. ekam 2. dve 3. trini 4. catvari 5. panca 6. sat drishti: navel 7. sapta 8. astau 9. nava 10. dasa drishti: navel 11. ekadasa 12. dvadasa 13. trayodasa 14. caturdasa + 5 breaths drishti: navel 15. pancadasa 16. sodasa 17. saptadasa Page 1 Photography: Karen Yeomans
Standing Sequence 1. 2. 3. 1. 2. + 5 breaths 3. / +5 breaths change your Pada Hastasana / Pandangustasana hands 1. 2. +5 breaths Trikonasana A (R) drishti: left thumb 3. 4. +5 breaths Trikonasana A (L) drishti: right thumb 5/1. 2. +5 breaths Trikonasana B (R) drishti: right thumb 3. 4. +5 breaths Trikonasana B (L) drishti: left thumb 6. 1. 2. +5 breaths 3. 4. +5 breaths 5/1. Parsvakonasana A (R) Parsvakonasana A (L) drishti: left thumb drishti: right thumb 2. +5 breaths Parsvakonasana B (R) drishti: right thumb 3. 4. +5 breaths Parsvakonasana B (L) drishti: left thumb 5. 1. 2. hands down 3. +5 breaths 4. head up 5. / head up Prasarita Padottanasana A 1. 2. / 3. +5 breaths Prasarita Padottanasana B 4. / 1. 2. clasp hands 3. +5 breaths Prasarita Padottanasana C 4. / 1. 2. catch toes head up 3. +5 breaths Prasarita Padottanasana D 4. head up 5. 1. 2. +5 breaths 3. 4. +5 breaths Parsvottonasana (R) Parsvottonasana (L) drishti: toes drishti: toes 5. Page 2
Intermediate Series (part 1) 1. 2. 3. 4. 5. 6. 7. +5 breaths Pasasana (L) 8. +5 breaths Pasasana (R) 9. 10. 11. 12. 7. 8. +5 breaths 9. / Krounchasana (R) drishti: toes 10. 11. 12. 13. 14. 15. +5 breaths Krounchasana (L) drishti: toes 16. / 17. 18. 19. 20. / 4. 5. +5 breaths 6. +5 breaths Salabhasana A Salabhasana B 7. 8. / 4. 5. +5 breaths Bhekasana 6. 7. / 4. 5. +5 breaths Dhanurasana 6. 7. / 4. Page 3
Intermediate Series (part 2) 5. 6. +5 breaths Parsva Dhanurasana (R) 7. 8. +5 breaths Parsva Dhanurasana (L) 9 +5 breaths 10. 11. 7. 8. + 5 breaths Ustrasana 9. / 10. 11. 12. 13. 7. 8. + 5 breaths 9. / 10. 11. 12. 13. 7. Lhaguvajrasana 8. + 5 breaths Kapotasana A drishti:nose 9. / +5 breaths Kapotasana B 10. / 11. 12. 13. 14. 7. 8. / 9. + 5 breaths / up and down x5 + 5 breaths Supta vajrasana 10. 11. 12. 13. 7. / 8. + 5 breaths Bakasana A 9. 10. 11. 7. +5 breaths jump into Bakasana B 8. Page 4
Intermediate Series (part 3) 9. 10. 11. 7. 8. + 5 breaths 9. Bharadvajasana (R) 10. 11. 12. 13. 14. +5 breaths Bharadvajasana (L) 15. 16. 17. 18. 7. 8. +5 breaths Ardha Matsyendrasana (R) 9. 10. 11. 12. 13. 14. +5 breaths Ardha Matsyendrasana (L) 15. 16. 17. 18. jump 7. 8. +5 breaths Eka pada sirsasana (R) drishti: touch chin 9. / 10. 11. 12. 13. jump 14. 15. +5 breaths Eka pada sirsasana (L) drishti: touch chin 16. / 17. Page 5
Intermediate Series (part 4) 18. 19. 20. jump 7. Dwi pada sirsana A +5 breaths 8. Dwi pada sirsana B +5 breaths 9. Bakasana 10. 11. 12. 7. legs back 8. + 5x breaths Yoganidrasana drishti: brow 9. 10. 11. jump 7. Tittibhasana A 8. Tittibhasana B 9. walk forward (R-L =1) x5 walk backward (R-L = 1) x5 10. + 5xbreaths Tittibhasana C 11. Bakasana 12. 13. 14. 7. 8. + 5 breaths Pinca Mayurasana 9. 10. 11. 7. 8. + 5x breaths Karandavasana 9. Page 6
Intermediate Series (part 5) 10. 11. 12. 13. 14. 1. 2. 3. 4. 5. + 5 breaths Mayurasana 6. 7. 8. 9. 1. 2. 3. 4. Nakrasana 5. 5x jumps forward 5x jumps back 6. 7. 8. 9. 1. 2. 3. 4. 5. 6. 7. + 5 breaths both hands to floor Vatayanasana (R) 8. Up / 9. 10. 11. 12. +5 breaths 13. Up / 14. 15. 16. 17. 18. 19. look up 20. Vatayanasana (L) both hands down Page 7
Intermediate Series (part 6) 1. 2. 3. 4. 5. 6. 7. 8. + 5x breaths Parighasana (R) 9. / 10. 11. 12. 13. 14. 15. + 5x breaths 16. / Parighasana (L) 17. 18. 19. 20. 7. 5x breaths Gomukhasana A (R) 8. 5x breaths Gomukhasana B (R) drishti: up 9. 10. 11. 12. 13. 5x breaths Gomukhasana A (L) 14. 5x breaths Gomukhasana B (L) drishti: up 15. 16. 17. 18. 7. 8. 9. + 5 breaths Supta Urdhva Pada Vajrasana (R) 10. 11. 12. 13. 14. 15. 16. + 5 breaths Supta Urdhva Pada Vajrasana (L) Page 8
Intermediate Series (part 7) 17. 18. 19. 20. 7. prepare 8. + 5 breaths Mukta Hasta Sirsasana A 9. 10. 11. 7. prepare 8. + 5 breaths Mukta Hasta Sirsasana B 9. 10. 11. 7. prepare 8. + 5 breaths Mukta Hasta Sirsasana B 9. 10. 11. 7. prepare 8. + 5 breaths Baddha Hasta Sirsasana A 9. 10. 11. 7. prepare 8. + 5 breaths 9. 10. 11. 7. prepare Baddha Hasta Sirsasana B 8. + 5 breaths Baddha Hasta Sirsasana C 9. 10. 11. 7. prepare 8. + 5 breaths Baddha Hasta Sirsasana D 9. 10. 11. Page 9
Backbends and Finishing Sequence 7. 8. bend knees prepare 9. + 5 breaths Urdhva Danurasana 10. head to floor 9. + 5 breaths 10. 9. walk hands to heels + 5 breaths 10. 10. come up drop back and up three times hands to heels (or catching) Pascimottanasana 5x breaths 7. jump through/ lay down 8. +10-25 breaths Salamba Sarvangasana 8. + 8-10 breaths Halasana 8. + 8-10 breaths Karnapidasana 9. + 8-10 breaths Urdhva Padmasana 9. + 8-10 breaths Pindasana 9. + 8-10 breaths Matsyasana 9. +8-10 breaths Uttana Padasana 10. Cakorasana and Vinyasa 8. +15-25 breaths Sirsasana 9. + 10 breaths back up 10. 5-10 breaths (take head off floor optional) Balasana 11. Vinyasa 8. Baddha Padmasana 9. + 10 breaths Yoga Mudra 10. + 10 breaths Padmasana 11. + 10-25 breath Utpluthi 12. Vinyasa Closing Chant (Mangala Mantra) Svasti Prajabhyah Paripalayantam Nyayena Margena Mahim Mahisah Go Brahmanebhyah Subhamastu Nityam Lokah Samastah Sukhino Bhavantu Om Santih Santihi Santihi Take rest (10 mins) Page 10