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VINyāSA
Nāḍi Śodhana - 2nd Series (Sheet 1)
From here the positions of 2nd Series are added just before Ūrdhva Dhanurāsana to the end of 1st Series
Upon further learning, the 2nd Series is practiced separately, without the 1st Series beforehand
DṚṢṬI
Ujjāyī
© ashtangayoga.info Dr. Ronald Steiner, 2015This is part of the light version of the practice sheet. The coloured, foldable original is available on ashtangayoga.info
Ujjāyī VINyāSA
DṚṢṬI
7(8) 8(15) 5 6 5 5 6(8) 9 8 8 9 8 9Pāśāsana
... ... ...Krouncāsana Śalabhāsana A B Bhekāsana Dhanurāsana Pārśva Dhanurāsana Uṣṭrāsana Laghu Vajrāsana Kapotāsana A + B
3rd eye
in ex5x in ex5x in ex5x in ex5x in ex5x in ex5x in ex5x
... ... ... ... ...ex 5x
side nose nose nose nose nose nose nose noseupfoot
inex 5x inex 5x ex 5x
V V V V V V V V V
ex 5x
8 9Supta Vajrāsana Ardha Matsyendrāsana
7 8(14) 8(14)inin 5xexex 5x ex 5x
... ... ...7Bakāsana A B Bharadvājāsana
nose nose nose nose
V V V
3-5xdown/up*
inex 5x inex 5x
side side
*7(14) 8(15) 10(17) 7 8 8
Ekapāda Śīrṣāsana Dvi Pāda Śīrṣāsana A + B yoga-Nidrāsana...... ... ...
ex 5x
foot
in 5x 5x
V V
in in
nose nose nose nose 3rd eye
CV
VINyāSA
DṚṢṬI
Ṭiṭṭibhāsana A B C... ... ... ...... 7 8 9
PincaMayūrāsana
Karāndāvāsana8 8 9 10
in in in
Mayūrāsana Nakrāsana3 4 5 6 7 4
ex in exin 5x in ex5xin 5x ex 5x ex 5x
V V V
nose nose nose nose nose nose nose nose nose Nosenose
ex 5x
...in
S V S V S
ex
3rd eye 3rd eye
5x
navel
Ujjāyī
in 5xex ex
5x
5xin
Nāḍi Śodhana - 2nd Series (Sheet 2)
DṚṢṬI
Ujjāyī
VINyāSA 3 4(9) 5(10) 7(12)6(11)
Vātāyanāsana Parighāsana
8(15) 8(15) 9(16) 8(15) 9(16)
Gomukhāsana A + B Supta Ūrdhva Pāda Vajrāsana
in... ... ... ...
in ex5x ininex 5x
V V V
3rd eye 3. eye
in ex in ex
nose navel up up up up
in ex5x
nose nose side
S
After about two years of constant practice a new energetic dimension unfolds foryou. This phase on the path of Yoga is called Nāḍi Śodhana, the cleansing of theenergetic channels. Breath (Ujjāyī ), energy control (Bandha) and focus(Ḍṛṣti ) become continuously more deep in experience. Sometimes at thispoint 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 oppor-tunity 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 moondays) to the 1st Series just before Ūrdhva Dhanurāsana. Following the outlinedsteps, you can build up your practice, together with an experienced teacher. Inthis manner 2nd Series will slowly replace 1st Series on five days per week.
Vinyāsa & Chakrāsana
1
1 2 3 4 4
2 3 4 5 6
V
C
in ex in exin
in in
in in
in ex in
ex
ex ex ex
exUjjāyī VINyāSA
Ujjāyī VINyāSA
nose nose nose 3. eye navel nose
nose nose nose 3. eye navel noseDṚṢṬI
DṚṢṬI
DṚṢṬI
Ujjāyī
VINyāSA
Mukta Hasta Śīrṣāsana A, B + C Baddha Hasta Śīrṣāsana A, B, C + D Ūrdhva Dhanurāsana Paścimottānāsana
... ...
foot
ex 5-10x
8 8 8 8 8 8 8 9 9... ...ein 5x ein 5x
V V V V V V V V V VS
nose nose nose nose nose nose nose
ein 5x in 5x in 5x in 5x in 5x in ex5x
3. eye nose 5x
in ex
Replaces Ūrdhva Dhanurāsana as practiced in 1st Series
exin
5xex ex ex ex5x
© ashtangayoga.info Dr. Ronald Steiner, 2015This is part of the light version of the practice sheet. The coloured, foldable original is available on ashtangayoga.info