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-1-Ashtanga Yoga - AshtangaYoga.infoIntermediate Series(Nadi Shodana)For proper use: Vinyasas are numbered through fromSamasthitih to Samasthitih, but only boldlines are practised.The breathing to the Vinyasa is showed asIN / EX. Every Vinyasa has one breath tolead and additional breaths printed inbrackets.Above the Vinyasa count for a position thename of the Asana is given, with thenumber of Vinyasas from Samasthitih toSamasthitih, the number which representsthe Asana, and the Dristi ( point of gaze).(IN) grab left foot, head up(EX) turn front915 EX chin to shinboneIN up5Br KROUNCHASANA10 EX Chaturanga Dandasana11 IN Urdhva Mukha Svanasana16 IN head up(EX) hands to the floor12 EX Adho Mukha Svanasana13 IN jump, head up17 IN up14 EX Uttanasana18 EX Chaturanga Dandasana--2-Ashtanga Yoga - AshtangaYoga.info(EX) Chaturanga Dandasana7IN Urdhva Mukha Svanasana8EX Adho Mukha Svanasana9IN jump, head up10 EX Uttanasana-IN come up(EX) Samasthitih19 IN Urdhva Mukha SvanasanaIN come up20 EX Adho Mukha SvanasanaBHEKASANA21 IN jump, head upVINYASA: 9KROUNCHASANA22 EX UttanasanaASANA:VINYASA: 22-DRISTI: NASAGRAI(EX) SamasthitihASANA:IN come up(EX) Samasthitih8,15DRISTI: PADHAYORAGRAI15IN hands up2EX Uttanasana3IN head up1IN hands upSALABHASANA2EX UttanasanaVINYASA: 94EX Chaturanga Dandasana3IN head upASANA:5IN lift feet4EX Chaturanga DandasanaDRISTI: NASAGRAI(EX) toes to the ground5IN Urdhva Mukha Svanasana1IN hands up(IN) lift chestVINYASA: 146EX Adho Mukha Svanasana2EX Uttanasana5BR BHEKASANAASANA:7IN jump3IN head upFurther : PARSVA(EX) land, right leg beside hip4EX Chaturanga Dandasana1(IN) grab left foot, head up5IN lift head and legsIN hands up2EX Uttanasana3IN head up4EX Chaturanga Dandasana5IN Urdhva Mukha Svanasana6EX Adho Mukha Svanasana7IN turn to the left85BR SALABHASANA AEX chin to shinbone5BR KROUNCHASANA(EX) Chaturanga Dandasana5BR PASASANA(EX) turn hands9IN head up6(EX) hands to the floorIN lift head and legs6IN Urdhva Mukha Svanasana7EX Adho Mukha Svanasana8IN jump, head up9EX Uttanasana-IN come up5BR SALABHASANA B(EX) Samasthitih10 IN up(EX) turn front8IN turn to the right5BR PASASANA11 EX Chaturanga DandasanaDHANURASANA12 IN Urdhva Mukha SvanasanaVINYASA: 913 EX Adho Mukha SvanasanaASANA:14 IN jumpDRISTI: NASAGRAI(EX) land,left leg beside hip AshtangaYoga.info15IN hands up AshtangaYoga.info

-3-Ashtanga Yoga - AshtangaYoga.info2EX Uttanasana3IN head up4EX Chaturanga Dandasana5IN lift feet-4-Ashtanga Yoga - AshtangaYoga.info5BR USTRASANA9IN come up, hands to waist,(EX) gap ancles(IN) lift upup5BR DHANURASANA7IN Dhanurasana9IN hands to waist, come up(EX) hands to ground(EX) Chaturanga Dandasana6IN Urdhva Mukha Svanasana7EX Adho Mukha Svanasana8IN jump, head up9EX Uttanasana-IN come up(EX) SamasthitihPARSVA DHANURASANA / DHANURASANAVINYASA: 13ASANA:6,8,985BR PARSVA DHANURASANA9IN hands up2EX Uttanasana3IN head up4EX Chaturanga Dandasana5IN lift feet(EX) gab ankles(IN) Dhanurasana6EX roll on right side5BR PARSVA DHANURASANAIN roll up10 IN up11 EX Chaturanga Dandasana11 EX Chaturanga Dandasana12 IN Urdhva Mukha Svanasana12 IN Urdhva Mukha Svanasana13 EX Adho Mukha Svanasana13 EX Adho Mukha Svanasana14 IN jump, head up14 IN jump, head up15 EX Uttanasana15 EX Uttanasana--(EX) Chaturanga Dandasana10 IN Urdhva Mukha Svanasana11 EX Adho Mukha Svanasana12 IN jump, head up13 EX Uttanasana-IN come up(EX) SamasthitihUSTRASANAVINYASA: 15ASANA:8DRISTI: BROOMADHYAIN hands up2EX Uttanasana3IN head up4EX Chaturanga Dandasana5IN Urdhva Mukha Svanasana6EX Adho Mukha SvanasanaIN come up(EX) SamasthitihKAPOTASANA A / BLAGHUVAJRASANA A /BVINYASA: 16VINYASA: 15ASANA:ASANA:DRISTI: BROOMADHYA88,9DRISTI: BROOMADHYA1IN hands up1IN hands up2EX Uttanasana2EX Uttanasana3IN head up3IN head up4EX Chaturanga Dandasana4EX Chaturanga Dandasana5IN Urdhva Mukha Svanasana5IN Urdhva Mukha Svanasana6EX Adho Mukha Svanasana6EX Adho Mukha Svanasana77IN upIN up(EX) land on knees(EX) land on knees17IN come up(EX) Samasthitih5BR DHANURASANADRISTI: NASAGRAI1EX roll on left side(EX) hands to ground10 IN up(IN) hands on waist, bend back(IN) hands on waist, bend back8EX hands to ankles5BR LAGHUVAJRASANAIN up8(EX) land on kneesEX hands to heels(IN) hands on waist, bend back8EX hands to heels AshtangaYoga.info AshtangaYoga.info

-5-Ashtanga Yoga - AshtangaYoga.info2EX Uttanasana13 EX Adho Mukha SvanasanaDRISTI: NASAGRAI3IN head up14 IN jump, head up1IN hands up4EX Chaturanga Dandasana15 EX Uttanasana2EX Uttanasana5IN Urdhva Mukha Svanasana-3IN head up6EX Adho Mukha Svanasana4EX Chaturanga Dandasana7IN up5IN Urdhva Mukha Svanasana5BR KAPOTASANA A8(EX) SamasthitihBAKASANA A6EX Adho Mukha Svanasana(IN) DandasanaVINYASA: 137IN upASANA:EX PadmasanaIN straight arms5BR KAPOTASANA B9IN come up(EX) land between arms(IN) Baddha Padmasana9-6-Ashtanga Yoga - AshtangaYoga.infoEX bend back7DRISTI: NASAGRAI1IN hands up2EX Uttanasana3IN head up4EX Chaturanga Dandasana5IN Urdhva Mukha Svanasana6EX Adho Mukha Svanasana7IN up(EX) knees in armpits5BR BAKASANA A(EX) feet between hands on the ground5BR SUPTA VAJRASANA(IN) knees in armpits, lift up5BR BAKASANA A(EX) hands to waist10 IN come up(EX) hands to ground11 IN up12 EX Chaturanga Dandasana13 IN Urdhva Mukha Svanasana14 EX Adho Mukha Svanasana(IN) come up(EX) bend back repeat(IN) come up(EX) hold position8IN up9EX Chaturanga DandasanaDandasana15 IN jump, head up10 IN Urdhva Mukha Svanasana16 EX Uttanasana11 EX Adho Mukha Svanasana-12 IN jump, head upIN come up(EX) Samasthitih13 EX Uttanasana-SUPTA VAJRASANAVINYASA: 15IN come up(EX) Samasthitih(EX) hands to the floor10 IN upBAKASANA BDRISTI: NASAGRAI11 EX Chaturanga DandasanaVINYASA: 13112 IN Urdhva Mukha SvanasanaASANA:ASANA:9IN hands up AshtangaYoga.infoIN up9EX Chaturanga Dandasana10 IN Urdhva Mukha Svanasana 33-7 times5BR SUPTA VAJRASANA8711 EX Adho Mukha Svanasana12 IN jump, head up13 EX Uttanasana-IN come up(EX) SamasthitihBHARDAVAJASANAVINYASA: 20ASANA:8,14DRISTI: PARSVA1IN hands up2EX Uttanasana3IN head up4EX Chaturanga Dandasana AshtangaYoga.info

-7-Ashtanga Yoga - AshtangaYoga.info-8-Ashtanga Yoga - AshtangaYoga.info5IN Urdhva Mukha Svanasana1IN hands upEKA PADA SIRSASANA13 EX Adho Mukha Svanasana6EX Adho Mukha Svanasana2EX UttanasanaVINYASA: 2214 IN jump, left leg over left arm7IN up3IN head upASANA:(EX) land between arms4EX Chaturanga DandasanaDRISTI: NASAGRAI(IN) Dandasana5IN Urdhva Mukha Svanasana1IN hands up6EX Adho Mukha Svanasana2EX Uttanasana7IN up3IN head up(EX) land between arms4EX Chaturanga Dandasana(IN) Dandasana5IN Urdhva Mukha Svanasana17 IN up6EX Adho Mukha Svanasana18 EX Chaturanga Dandasana7IN jump, right leg over right arm8EX left leg beside hip, right leg in lotus(IN) turn right5BR BHARDAVAJASANABHARDAVAJASANA8EX right leg over left leg(IN) turn right5BR ARDHA MATSYENDRASANA8,15(EX) right leg behind head(IN) hands in front of chest15 EX bend forward5BR EKA PADA SIRSASANA16 IN come up(EX) hands to the floor19 IN Urdhva Mukha Svanasana(EX) right leg behind head20 EX Adho Mukha Svanasana(IN) hands in frontfront of chest21 IN jump, head up22 EX Uttanasana-(EX) turn front, hands to ground9IN up10 EX Chaturanga DandasanaDWI PADA SIRSASANA11 IN Urdhva Mukha Svanasana12 EX Adho Mukha Svanasana13 IN up9IN up810 EX Chaturanga Dandasana(IN) Dandasana11 IN Urdhva Mukha Svanasana(IN) turn left(EX) land between arms(EX) turn front, hands to ground(IN) Dandasana14 EX left leg over right leg(IN) turn left17 IN Urdhva Mukha Svanasana5BR ARDHA MATSYENDRASANA18 EX Adho Mukha Svanasana(EX) turn front, hands to groundground19 IN jump, head up15 IN up20 EX Uttanasana16 EX Chaturanga DandasanaIN come up(EX) Samasthitih5BR EKA PADA SIRSASANA13 IN up16 EX Chaturanga Dandasana-EX bend forward12 EX Adho Mukha Svanasana5BR BHARDAVAJASANA15 IN upVINYASA: 14(EX) turn front, hands to ground(EX) land between arms14 EX right leg besidebeside hip, left leg in lotusIN come up(EX) SamasthitihASANA:1IN hands up2EX Uttanasana3IN head up4EX Chaturanga Dandasana5IN Urdhva Mukha Svanasana6EX Adho Mukha Svanasana79IN come up(EX) hands to the floor7DRISTI: NASAGRAIIN Tittibhasana(EX) legs behind head, hands in frontfront ofchest10 IN up5BR DWI PADA SIRSASANA17 IN Urdhva Mukha Svanasana18 EX Adho Mukha Svanasana19 IN jump, head upARDHA MATSYENDRASANA20 EX UttanasanaVINYASA: 20-ASANA:8,14IN come up11 EX Chaturanga Dandasana(EX) Samasthitih8IN up12 IN Urdhva Mukha SvanasanaDRISTI: PARSVA AshtangaYoga.info AshtangaYoga.info

-9-Ashtanga Yoga - AshtangaYoga.info9-10-Ashtanga Yoga - AshtangaYoga.infoIN Chakrasana3IN head up(EX) Chaturanga DandasanaDandasana4EX Chaturanga Dandasana10 IN Urdhva Mukha Svanasana5IN Urdhva Mukha Svanasana11 EX Adho Mukha Svanasana6EX Adho Mukha Svanasana12 IN jump, head up713 EX Uttanasana(EX) hold position-EX Bakasana(IN) up10 EX Chaturanga Dandasana11 IN UrdhvaUrdhva Mukha Svanasana12 EX Adho Mukha Svanasana13 IN jump, head up14 EX Uttanasana-IN come up(EX) SamasthitihYOGANIDRASANAVINYASA: 13ASANA:IN come up(EX) foot down(EX) Samasthitih(IN) Tittibhasana9IN up(EX) prepare 5 steps backward8IN lift up5BR PINCHA MAYURASANATITTIBHASANA A / B / CVINYASA: 16ASANA:7,8,9DRISTI: NASAGRAI1IN hands up2EX Uttanasana(IN) Tittibhasana B3IN head upEX TITTIBHASANA C4EX Chaturanga Dandasana5IN Urdhva Mukha Svanasana6EX Adho Mukha Svanasana7IN legs over arms13 IN Urdhva Mukha Svanasana14 EX Adho Mukha Svanasana15 IN jump, head up16 EX Uttanasana-5BR TITTIBHASANA A812 EX Chaturanga DandasanaIN come up(EX) SamasthitihDRISTI: NASAGRAI1IN hands up10 IN TittibhasanaTittibhasana AKARANDAVASANA2EX Uttanasana11 EX BakasanaVINYASA: 15(IN) upASANA:93IN head up4EX Chaturanga Dandasana12 EX Chaturanga DandasanaDRISTI: NASAGRAI5IN Urdhva Mukha Svanasana13 IN Urdhva Mukha Svanasana1IN hands up6EX Adho Mukha Svanasana14 EX Adho Mukha Svanasana2EX Uttanasana7IN up15 IN jump, head up3IN head up16 EX Uttanasana4EX Chaturanga Dandasana-5IN Urdhva Mukha Svanasana6EX Adho Mukha Svanasana8EX TITTIBHASANA B(EX) lie down8IN legs upIN come up(EX) Samasthitih(EX) legs behind head75BR YOGANIDRASANAPINCHA MAYURASANA9 (IN) foot up 5 steps forwardIN up(EX) prepareVINYASA: 138IN Pincha MayurasanaASANA:9EX fold legs to lotus, downs8DRISTI: NASAGRAI AshtangaYoga.info1IN hands up2EX Uttanasana AshtangaYoga.info

-11-Ashtanga Yoga - AshtangaYoga.info-12-Ashtanga Yoga - AshtangaYoga.info-IN come up(EX) SamasthitihNAKRASANAVINYASA: 9ASANA:5BR KARANDAVASANA(EX) feet to the ground6IN Urdhva Mukha Svanasana - withturned hands4DRISTI: NASAGRAI1IN hands up2EX Uttanasana3IN head up4EX NAKRASANA10 IN come up again3IN head up- right leg in lotus4EX Chaturnaga Dandasana - right leg inlotus7EX Adho Mukha Svanasana - with turnedhands5 (IN) push up 5 hops forward(EX) land 5 hops backward6IN Urdhva Mukha Svanasana7EX Adho Mukha Svanasana11 EX Chaturanga Dandasana8IN jump, head up12 IN Urdhva Mukha Svanasana9EX Uttanasana513 EX Adho Mukha Svanasana-IN come uplotus14 IN jump, headhead up8IN jump, head upIN Urdhva Mukha Svanasana - right leg in(EX) Samasthitih15 EX Uttanasana-IN come upVATAYANASANA(EX) SamasthitihVINYASA: 20ASANA:7,12MAYURASANADRISTI: URDHVAVINYASA: 91ASANA:5DRISTI: NASAGRAI19IN right leg bound lotus6EX head between the armsEX Adho Mukha Svanasana - right leg inlotusIN open feet, hands turned to floor, headup2EX head between the arms3IN head up4EX jump back5IN MAYURASANAMAYURASANA2 AshtangaYoga.infoEX Uttanasana- right leg in lotus AshtangaYoga.info