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Intermediate Series/Nadi Sodhana

Samasthitih

Surya Namaskara A & B

Standing Sequence

  • Padangusthasana

  • Padahastasana

  • Utthita Trikonasana

  • Parivritta Trikonasana

  • Utthita Parshvakonasana

  • Parivritta Parshvakonasana

  • Prasarita Padottanasana A

  • Prasarita Padottanasana B

  • Prasarita Padottanasana C

  • Prasarita Padottanasana D

  • Hanumanasana (optional)

  • Samakonasana (optional)

  • Parshvottanasana

  • Utthita Hasta Padangusthasana A

  • Utthita Hasta Padangusthasana B

  • Utthita Hasta Padangusthasana C

  • Utthita Hasta Padangusthasana D

  • Ardha Baddha Padmottanasana

  • Utkatasana

  • Virabhadrasana A

  • Virabhadrasana B

 

Intermediate Series

  • Pashasana

  • Krounchasana

  • Shalabhasana A

  • Shalabhasana B

  • Bhekasana

  • Dhanurasana

  • Parsva Dhanurasana

  • Ushtrasana

  • Laghu Vajrasana

  • Kapotasana

  • Supta Vajrasana

  • Bakasana A & B

  • Bharadvajasana

  • Ardha Matsyendrasana

  • Eka Pada Shirshasana

  • Dwi Pada Shirshasana A

  • Dwi Pada Shirshasana B

  • Yoga Nidrasana

  • Tittibhasana A

  • Tittibhasana B

  • Tittibhasana C

  • Tittibhasana D

  • Pincha Mayurasana

  • Karandavasana

  • Vrishchikasana

  • Mayurasana

  • Nakrasana

  • Vatayanasana

  • Parighasana

  • Gomukhasana A

  • Gomukhasana B

  • Supta Urdhva Pada Vajrasana

  • Mukta Hasta Shirshasana A

  • Mukta Hasta Shirshasana B

  • Mukta Hasta Shirshasana C

  • Baddha Hasta Shirshasana A

  • Baddha Hasta Shirshasana B

  • Baddha Hasta Shirshasana C

  • Baddha Hasta Shirshasana D

Backbends & Finishing Poses

  • Urdhva Dhanurasana

  • Paschimottanasana

  • Sarvangasana

  • Halasana

  • Karnapidasana

  • Urdhva Padmasana

  • Pindasana

  • Matsyasana

  • Uttana Padasana

  • Shirshasana A

  • Shirshasana B

  • Baddha Padmasana

  • Yogamudra

  • Padmasana

  • Utplutih

  • Savasana