Ashtanga Intermediate Series

Transition: Squat, twist and bind around the knees.

Easier option: Heels on a blanket; strap.

Teacher only.

Transition: One leg folded back, the other lifted and held.

Easier option: Strap; bent lifted leg.

Teacher only.

Transition: Prone; arms back (A), then hands under the shoulders (B).

Easier option: Half locust.

Transition: Prone, hands press the feet beside the hips, chest lifts.

Easier option: One side at a time.

Teacher only.

Transition: Hold the ankles and lift.

Easier option: Strap.

Transition: Roll onto each side holding the bow.

Easier option: Skip.

Transition: Kneel, hands to the heels.

Easier option: Hands on the back.

Transition: Hands on the ankles, lower the crown to the floor and come up.

Easier option: Skip.

Teacher only.

Transition: Kneeling backbend, hands to the heels (A) or holding the heels with the forearms down (B).

Easier option: Skip.

Deep backbend: teacher only.

Transition: Bound lotus, lean back to the crown with assistance.

Easier option: Skip.

Lotus backbend, traditionally assisted: teacher only.

Transition: Step (A) or jump (B) into the arm balance.

Easier option: Block under the feet.

Transition: Seated twist with one foot in half lotus.

Easier option: No half lotus.

Transition: Seated twist.

Easier option: Bottom leg straight.

Transition: One leg behind the head.

Easier option: Cradle the leg.

Teacher only.

Transition: Both legs behind the head.

Easier option: Skip.

Teacher only.

Transition: Lying, both legs behind the head, hands bound.

Easier option: Happy baby.

Teacher only. Not the guided practice Yoga Nidra.

Transition: Arm balance with legs straight (A), folded forward (B, C).

Easier option: Skip.

Some lists add D (walking).

Transition: Forearm balance.

Easier option: Dolphin; at a wall.

Inversion: teacher.

Transition: From forearm balance, lotus legs lower to the upper arms and lift back up.

Easier option: Skip.

No pose record yet. Teacher only.

Transition: Hands under the belly, body horizontal.

Easier option: Feet on the floor.

Transition: Low plank (crocodile), hopping forward and back.

Easier option: Hold chaturanga.

No pose record yet.

Transition: Half lotus with the knee on the floor, standing leg bent, arms bound in eagle.

Easier option: Skip.

No pose record yet. Lotus: teacher.

Transition: Seated, one leg folded back, side bend over the straight leg.

Easier option: Smaller side bend.

Differs from the kneeling gate pose of Light on Yoga; no record yet.

Transition: Knees stacked; arms bound behind (B).

Easier option: Strap; sit on a block.

Transition: From lying with one leg in half lotus, rock up into a twist.

Easier option: Skip.

No pose record yet. Teacher.

Transition: Headstand variations with free hands.

Easier option: Skip.

Inversion: teacher only.

Transition: Headstand variations with bound hands.

Easier option: Skip.

Inversion: teacher only.

Transition: As at the end of Primary.

Easier option: Bridge.

Transition: Vinyasa or backward roll to the shoulderstand.