PART 3 The Intermediate Series of Asanas (Postures)
WARM-UP POSTURES
The warm-up to the Intermediate Series consists of the same sequences as the warm-up to the Primary Series. The warm-up is not an integral part of the series itself; hence it is not described in this book. Perform as a warm-up the following postures as described in detail in Ashtanga Yoga: Practice and Philosophy (pp. 22–52) and pictured below:
Surya Namaskara A — 5 repetitions
Surya Namaskara B — 5 repetitions
Padangushtasana
Pada Hastasana
Utthita Trikonasana
Parivrtta Trikonasana
Utthita Parshvakonasana
Parivrtta Parshvakonasana
Prasarita Padottanasana A, B, C, D
Parshvottanasana
Do not include the extended warm-up from Utthita Hasta Padangushtasana to Virabhadrasana B, as this is done only in combination with the Primary Series.
Samasthiti
Surya Namaskara A, vinyasa one
Surya Namaskara A, vinyasa two
Surya Namaskara A, vinyasa three
Surya Namaskara A, vinyasa four (Chaturanga Dandasana)
Surya Namaskara A, vinyasa five (Upward Dog)
Surya Namaskara A, vinyasa six (Downward Dog)
Surya Namaskara A, vinyasa seven
Surya Namaskara A, vinyasa eight
Surya Namaskara A, vinyasa one
Samasthiti
Surya Namaskara B, vinyasa one (Utkatasana)
Surya Namaskara B, vinyasa two
Surya Namaskara B, vinyasa three
Surya Namaskara B, vinyasa four (Chaturanga Dandasana)
Surya Namaskara B, vinyasa five (Upward Dog)
Surya Namaskara B, vinyasa six (Downward Dog)
Surya Namaskara B, vinyasa seven (Virabhadrasana A, right side)
Surya Namaskara B, vinyasa eight (Chaturanga Dandasana)
Surya Namaskara B, vinyasa nine (Upward Dog)
Surya Namaskara B, vinyasa ten (Downward Dog)
Surya Namaskara B, vinyasa eleven (Virabhadrasana A, left side)
Surya Namaskara B, vinyasa twelve (Chaturanga Dandasana)
Surya Namaskara B, vinyasa thirteen (Upward Dog)
Surya Namaskara B, vinyasa fourteen (Downward Dog)
Surya Namaskara B, vinyasa fifteen
Surya Namaskara B, vinyasa sixteen
Surya Namaskara B, vinyasa seventeen
Samasthiti
Padangushtasana
Pada Hastasana
Utthita Trikonasana
Parivrtta Trikonasana
Utthita Parshvakonasana
Parivrtta Parshvakonasana
Prasarita Padottanasana A
Prasarita Padottanasana B
Prasarita Padottanasana C
Prasarita Padottanasana D
Parshvottanasana