Supta Vajrasana
The Ashtanga Intermediate Series, or Second Series, is called Nadi Shodhana, “cleansing of the channels”. It follows the Primary Series in the Ashtanga vinyasa system of K. Pattabhi Jois and is built around deep backbends (Kapotasana), legs-behind-the-head postures, arm balances, forearm and head balances. This page lists its order as given on the AshtangaYoga.info practice sheet (Dr. Ronald Steiner), which matches the posture-by-posture contents of Gregor Maehle’s book Ashtanga Yoga: The Intermediate Series (twenty-seven postures, Pasasana to Baddha Hasta Sirsasana). It is meant as a reference for practitioners who are already learning the series with a teacher.
Not the breathing practice of the same name
Nadi Shodhana is also the name of an alternate-nostril breathing practice. The series and the breathing exercise share the idea of purifying the energy channels (nadis) but are entirely different practices. When someone says “I practise Nadi Shodhana” in an Ashtanga shala, they usually mean the Second Series.
How it is learned
According to the AshtangaYoga.info sheet, Second Series postures are added one by one to the end of the Primary Series, just before the closing backbend, under the guidance of an experienced teacher; over time the Second Series replaces Primary on most practice days (traditionally Sunday to Thursday, with Primary on Friday). Students are generally given Intermediate only after Primary is well established, which often takes years.
The shape of the series
The twenty-seven postures are easier to understand in groups. Gregor Maehle’s introduction to the series sorts them roughly like this:
- Opening: Pasasana (noose) and Krounchasana (heron), a deep twisting squat and a seated forward bend with one leg lifted.
- Eight backbends: from Salabhasana (locust) through Bhekasana, Dhanurasana, Parsva Dhanurasana, Ustrasana, Laghu Vajrasana and Kapotasana to Supta Vajrasana. This block is the heart of the series and the part that asks the most of the spine.
- Bakasana and two twists: the arm balance Bakasana, then the seated twists Bharadvajasana and Ardha Matsyendrasana.
- Three leg-behind-head postures: Eka Pada Sirsasana, Dwi Pada Sirsasana and Yoganidrasana, followed by Tittibhasana.
- Four arm balances: Pincha Mayurasana (forearm stand), Karandavasana, Mayurasana (peacock) and Nakrasana.
- Wind-down: Vatayanasana, Parighasana, Gomukhasana and Supta Urdhva Pada Vajrasana, then the headstand variations, Mukta Hasta and Baddha Hasta Sirsasana.
Seen this way, the series moves from a strong backbending section, through twists and leg-behind-head work, to strength and balance on the arms, and ends with quieter postures, the headstand variations and the finishing sequence.
A practice week
The AshtangaYoga.info sheet describes Second Series practice from Sunday to Thursday, leaving out the new- and full-moon days that many Ashtanga students take off (see our moon-day calendar). While the series is being learned, the new postures sit at the end of Primary, so for a long time the daily practice is Primary plus a growing tail of Second Series postures. Over time, as the sheet describes, Second Series gradually replaces Primary on five days a week.
How the counting and sides work
As in Primary, most postures are held for five breaths with ujjayi breathing and a set gaze point, asymmetric postures are done right then left, and a vinyasa links postures. Some postures follow their own rhythm: Bharadvajasana and Ardha Matsyendrasana are twists on each side; Mukta Hasta and Baddha Hasta Sirsasana are a group of seven headstand variations near the end. After the series, the practice continues with Urdhva Dhanurasana and the finishing sequence.
Differences between sources
The order of the twenty-seven postures is the same on the AshtangaYoga.info sheet and in Maehle’s book, but lettered variations differ between lists: AshtangaYoga.info and Maehle describe Tittibhasana A, B and C, while some other lists add a D; Eka Pada Sirsasana appears with or without A and B; Gomukhasana is given as A and B (some lists add C). Maehle notes that many of these postures have A, B, C or even D versions. Follow your teacher’s version.
Precautions
Every posture in this series is advanced. Kapotasana and the other deep backbends, the legs-behind-the-head postures (Eka Pada and Dwi Pada Sirsasana, Yoganidrasana), Karandavasana and the headstand variations carry real risk to the spine, neck, knees and hips. Learn them only with an experienced Ashtanga teacher, and not at all with neck or back injuries, high blood pressure, glaucoma or during pregnancy unless your doctor and teacher agree. This page has not yet been reviewed by a qualified teacher.
Not ready for this series? Stay with the Primary Series, or see the Ashtanga overview.