03 Intermediate Series Ashtanga Yoga

Ni odhana - 2nd Series (Sheet 1)
DI
side
foot
nose
Ujjy in
5x ex
7(8)
VINySA
Psana
...
nose
nose
ex 5x
8(15)
Krouncsana
nose
in
...
5x ex
5x ex
in
alabhsana A B
...
in
5x ex
Bheksana
DI
nose
Ujjy
VINySA
ex
3-5x
down/up*
in
ex 5x
nose
nose
5x in
Supta Vajrsana
in
in ex 5x
5x
...
Baksana A B
8(14)
Bharadvjsana
6(8)
Prva Dhanursana
side
ex 5x in
ex 5x
nose
5x ex
...
ex 5x in
Ursana
ex 5x in
8(14)
...
Ardha Matsyendrsana
ex 5x
in
nose
ex 5x
...
Laghu Vajrsana
nose
ex 5x
in
8(15)
7(14)
Ekapda rsana
...
in
10(17)
...
in
5x ex
...
Kapotsana A + B
3rd eye
nose
...
...
nose
in
ex 5x
5x
ex 5x
...
Dvi Pda rsana A + B
yoga-Nidrsana
...
Upon further learning, the 2nd Series is practiced separately,

without the 1st Series beforehand
nose
nose
nose
nose
nose
nose
VINySA
...
in
nose
foot
DI
Ujjy
3rd eye
nose
5x ex
in
Dhanursana
side
nose
...
From here the positions of 2nd Series are added just before rdhva Dhanursana to the end of 1st Series
nose
up
in
5x
ex 5x
5x
iibhsana A B C
ex 5x
...
nose
in
5x
Pinca
Mayrsana
...
3rd eye
nose
ex 5x
Karndvsana
in
10
nose
3rd eye
navel
in
nose
...
Nose
in
ex
ashtangayoga.info Dr. Ronald Steiner, 2015

This is part of the light version of the practice sheet. The coloured, foldable original is available on ashtangayoga.info
in
5x ex
Mayrsana
in
ex
...
in
ex
5x
Nakrsana
...
Ni odhana - 2nd Series (Sheet 2)

DI
3rd eye
3. eye
nose
navel
up
up
Ujjy
ex
in
4(9)
VINySA 3
DI
nose
Ujjy
nose
ein 5x
VINySA
5(10)
nose
ex
in
ein 5x
ein
6(11)
nose
5x
...
Mukta Hasta rsana A, B + C
in
in
5x
nose
8(15)
Parighsana
3. eye
in
5x
Baddha Hasta rsana A, B, C + D
5x
ex 5x
in
5x ex
9(16)
in
up
side
...
rdhva Dhanursana
ex
8(15)
in
ex 5x
9(16)
Supta rdhva Pda Vajrsana
ex
...
foot
5x
ex
in
...
Gomukhsana A + B
nose
5x ex
in
8(15)
...
...
nose
in
5x
ex 5x in
nose
up
...
7(12)
Vtyansana
nose
in
5x ex
nose
ex 5-10x
Pacimottnsana
...
Replaces rdhva Dhanursana

as practiced in 1st Series
DI
nose
Vinysa & Chakrsana
nose
nose
3. eye
nose
navel
Ujjy
VINySA
DI
C
Ujjy
VINySA
in
ex
nose
ex
ex
in
nose
in
ex
ex
in
nose
3. eye
in
in
navel
ex
ex
in
nose
in
ex
in
After about two years of constant practice a new energetic dimension unfolds for
you. This phase on the path of Yoga is called Ni odhana, the cleansing of the
energetic channels. Breath (Ujjy in ex ), energy control (Bandha) and focus
(ti
) become continuously more deep in experience. Sometimes at this
point the physical body is so flexible and powerful that the 1st Series (see there)
is no longer adequate as a field for learning. Then 2nd Series forms a new opportunity for practice.
The transitions between positions follow the same logic as in the series before.
The new positions of 2nd Series are added (Sunday to Thursday, except on moon
days) to the 1st Series just before rdhva Dhanursana. Following the outlined
steps, you can build up your practice, together with an experienced teacher. In
this manner 2nd Series will slowly replace 1st Series on five days per week.
ashtangayoga.info Dr. Ronald Steiner, 2015

This is part of the light version of the practice sheet. The coloured, foldable original is available on ashtangayoga.info

03 Intermediate Series Ashtanga Yoga

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Ni odhana - 2nd Series (Sheet 1)

Dvi Pda rsana A + B

Upon further learning, the 2nd Series is practiced separately,

ashtangayoga.info Dr. Ronald Steiner, 2015

Ni odhana - 2nd Series (Sheet 2)

Mukta Hasta rsana A, B + C

Baddha Hasta rsana A, B, C + D

Supta rdhva Pda Vajrsana

Replaces rdhva Dhanursana

Vinysa & Chakrsana

ashtangayoga.info Dr. Ronald Steiner, 2015

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