B

ASHTANGA YOGA INTERMEDIATE SERIES by Clayton Horton of

B

B

C DA

AA

Vinyasa Chakrasana Samastitihih

samasthitiḥ ekam

ekam

dve trīni catvāri

samasthitiḥ dve trīni catvāri

pañca śat

pañca śat

samasthitiḥx5

samasthitiḥx5

sapta aśtau

sapta aśtau

nava

nava

Sūrya Namaskara A

Standing asanas

Sūrya Namaskara B

daśa ekadaśa dvadaśa trayodaśa caturdaśa pañcadaśa śodaśa saptadśa

pādāṅguṣthāsana pādahastāsana Utthita trikoṇāsana Utthita parśvakoṇāsana

prasārita pādotānāsana pārśvottānāsana

B C D

rest (10-15 min)padmāsana (10+)

yogamudrā(10)

baddha-padmāsanaPrepare (10)

A (10-25) B (10) C rest utplutiḥ(10)

prayer

ūrdhva dhanurāsana(3x5 breaths)

Finishing asanas

Backbending

pāśāsana

Intermediate Series

krounchāsana śalabhāsana BA

BA

prepare

prepare

Lift

BA

A

bhekāsana dhanurāsana pārśvadhanurāsana

uṣṭrāsana

laghuvajrāsana kapotāsana supta vajrāsana bakāsana bharadvājāsana ardhamatsyendrāsana

ekapādaśirṣāsana

dwi pādaśīrṣāsana

tittibhāsanaWalk

Jump

B C DAB CA

pinchamayūrāsana

karāndāvāsana gomukhāsana A

gomukhāsana B supta ūrdhvapāda vajrāsana

mukta hastaśīrṣāsana

baddha hastaśīrṣāsana

sarvāṅgāsana(10-25)

dropback and stand up by yourself x3 pascimattānāsana(10)

uttānapādāsana (8)

marsyāsana (8) piṇḍāsana (8) ūrdhvapadmāsana (8)

karṇapīḍāsana (8) halāsana (8)

śīrṣāsana

yoganidrāsana

mayūrāsana parighāsananakrāsana vātāyanāsana