Wondered what’s next after the Ashtanga Yoga Primary Series? You’ll find out diving into the Ashtanga Yoga Intermediate Series. This stage, also called “Nadi Shodhana,” combines strength, elegance, and focused mind. I’ll walk you through the main points of reaching this life-changing part of the Ashtanga practice.
Ashtanga Yoga takes you through a sequence of tough poses. You move to the next level only when your teacher believes you’re ready.1 Getting to the Intermediate Series marks a big step. It explores the inner workings of our energy and the nerves.2
Key Takeaways
The Ashtanga Yoga Intermediate Series, known as “Nadi Shodhana,” focuses on purifying the nervous system through challenging backbends and energetic work.
Progressing to the Intermediate Series typically requires 2-5 years of consistent daily practice of the Primary Series.
Mastering the Primary Series, including endurance and breath control, is a crucial foundation for the Intermediate Series.
The Intermediate Series poses work intensely on the nervous system, requiring a patient and focused approach.
Individualized guidance from a teacher is essential for navigating the challenges of the Intermediate Series.
Ashtanga Yoga: A Journey Through the Series
Ashtanga Yoga is different from other styles. It’s made up of six series, each harder than the last.3 The first series, called “Yoga Chikitsa” or “yoga therapy,” cleanses and strengthens the body. The next one, “Nadi Shodhana,” works on the energy and nerves.3
Understanding the Progression of Ashtanga Yoga
It is crucial to perfect each series before moving on in Ashtanga Yoga.3 In the second century B.C., Patanjali described yoga having eight parts. This is where the name Ashtanga comes from. Asanas, or poses, are key in Ashtanga Yoga. You can tell they’re Ashtanga poses because their names end in “asana.”3
The Importance of Mastering Each Series
To go from one Ashtanga series to the next, you need hard work, patience, and to master the earlier levels.3 Skipping steps is not good for learning or health.3 Moving from the Primary to the Intermediate Series needs finishing Sun Salutation A and B first. This part stresses on breath and recognizing your limits.3 It’s vital to nail each pose in the Primary Series before trying the harder poses in the Intermediate Series.3
Prerequisites for Advancing to the Intermediate Series
Dedication and Frequency of Practice
Before moving to the Ashtanga Yoga intermediate series, students need to show they can stick with it. They should practice the primary series every day for1 2-5 years. This builds the strength and focus needed for the next level.
Advertisements
Emotional and Mental Preparedness
Students also need to be emotionally and mentally ready. The intermediate series works on the mind and energy. It leads to big changes in the nervous system. So, being prepared for this deep change is key.4
5 It’s vital to check on your practice base before jumping ahead. Consistent work with the primary series is a must. It’s like building a strong foundation, making sure you’re ready for the intermediate challenges.5
5 Your age, health, and personal story are important to think about. This helps decide if you’re ready for the next step. Every path in yoga is different, needing a unique approach for each student.5
5 Moving forward shouldn’t be rushed. It’s not about just following a set time. Assess your own ability, how dedicated you are, and what’s happening in your life. This way, you make a step that’s right for you, ensuring you move forward safely and well.5
Mastering the Primary Series: A Stepping Stone
The primary series of Ashtanga Yoga, “Yoga Chikitsa,” is key for moving into the intermediate series. It helps clean and strengthen the body. This tackles problems like stiff muscles, backaches, and digestive issues.6 Mastering this series sets the stage for harder work in the next series. It builds endurance by constantly practicing the primary sequence. It also sharpens breath control.6 These skills ready both body and mind for more in the intermediate series.
Cultivating Endurance and Breath Control
Doing Ashtanga Yoga’s full primary series is a 90-minute journey that’s needed for the next step. It hones the endurance needed for the intermediate series. This consistent practice shapes physical and mental toughness. It readies you for the more challenging poses and progressions.
Advertisements
It also focuses on breath control with its specific inhale and exhale movements. This training gets you ready for deeper energetic work.6 Transitioning from the primary to the intermediate series reflects a significant yoga journey. This foundational work with Ashtanga Yoga’s structure is vital.7 It requires devoted practice and deep comprehension of each series before moving forward.
The Ashtanga Yoga Intermediate Series
The Ashtanga Yoga intermediate series is known as “Nadi Shodhana.” It focuses on purifying the nervous system.2 The practice includes deep twists, backbends, and hip openers. These poses target the body’s subtle energetic layer and its 72,000 energy channels.8 The main aim is to enhance the flow of prana, the vital life force, and boost the nervous system.2 Doing this can lead to significant shifts in how we experience our world. But, it demands some emotional control and the ability to work through discomfort.
Nadi Shodhana: Purification of the Nervous System
The Ashtanga Yoga intermediate series, or “Nadi Shodhana,” is dedicated to purifying the nervous system.2 It includes deep twists, backbends, and hip openers. These moves target the energetic body and its energy channels.8 Its goal is to increase prana flow and strengthen the nervous system.2
Unlocking the Energetic Body
Focusing on the nervous system, the Ashtanga intermediate series is called “Nadi Shodhana.”2 It features poses like deep twists, backbends, and hip openers. They work on the subtle energetic body and its energy channels.8 The series aims to improve the prana flow and strengthen the nervous system.2 It can bring big changes to how we see the world. To succeed, one needs emotional balance and the ability to handle discomfort.
Backbends and the Ashtanga Yoga Intermediate Series
The2 Ashtanga Yoga intermediate series features a lot of backbends. These include Urdhva Dhanurasana, or Wheel Pose, and its drop-backs. They are tough but great for your energy.2These moves open your heart and solar plexus chakras. This helps you let go of feelings and cleanse your nerves. To do these backbends well, you need to be strong, flexible, and focused. They are key parts of the2 Ashtanga Yoga intermediate series.
9 To be ready for the Intermediate Series, you must first nail the basic twisting poses from the primary series, like Marichyasana C and D. Then, you go through postures in the Primary Series that help with shoulder strength and stability. This is crucial for9 handling the Intermediate Series, which has more gravity-defying movements and inversions. When you can drop back and stand up in a backbend, it means you are ready for deeper poses in the9 Intermediate Series.
Urdhva Dhanurasana and similar backbends do more than test your body. They open important energy centers, helping you deal with emotions and purify your nerves. To do these advanced poses, you need more than just physical strength. Being flexible and mentally sharp is just as important. They are crucial steps in the Ashtanga Yoga2 intermediate series journey.
The Elephant in the Room: Urdhva Dhanurasana and Drop Backs
Urdhva Dhanurasana (Wheel Pose) and drop-backs are tough in Ashtanga Yoga’s intermediate series. It used to be that students must show they can stand from Wheel Pose and do three drop-backs. Only then, they could move to the next level.10
The Traditional Approach
But, many have debated this old rule. Some say teaching should be more about what each student needs and how they’re progressing.10 They argue that energy balance matters most between the primary and intermediate series. They say Ashtanga Yoga keeps evolving, even if its basics stay the same.10
Individualizing the Practice
A smart teacher knows not everyone fits the same mold. They’re ready to tweak the practice to fit the student’s abilities and goals.10 For example, some might feel they should master certain poses before tackling the next level. In today’s Ashtanga, there’s more room to adjust so that everyone’s needs are met.10
Modifying the practice and making it adaptable is key. It ensures people find peace and mindfulness through yoga, even in shorter practices. You don’t always have to go through the full series to benefit greatly.10
Ashtanga Yoga Intermediate Series: Poses to Master
The Ashtanga Yoga intermediate series includes many challenging poses. These need strength, flexibility, and focus to master.8 Some important poses are Purvottanasana, Ardha Baddha Padma Paschimottanasana, Marichyasana C, Navasana, Virabhadrasana III, and Kurmasana.8 Each pose has its challenges, adding to the deeper experience of yoga.
Purvottanasana
Purvottanasana, or Upward Plank Pose, is good for the back. It also opens up the chest and shoulders.8 You need strong arms, a solid core, and flexible hips and hamstrings for this pose. It’s a key milestone in the Ashtanga Yoga intermediate series.
Ardha Baddha Padma Paschimottanasana
Ardha Baddha Padma Paschimottanasana is a hard forward fold. It combines a deep hip opener with a bend forward.8 Flexibility in the hips, hamstrings, and shoulders is vital. You also need a strong core and good posture for this pose. Mastering it offers more body mobility and stability.
Marichyasana C
Marichyasana C helps twist the spine gently. It works the obliques and clears the body’s energy channels.8 To do this pose, you need a flexible spine, strong core, and steady breathing. It can greatly improve your energy flow and health.
Navasana
Navasana is known as Boat Pose. It challenges your core and requires full body stability.8 Mastering this pose boosts your abdominal strength, balance, and control over body and mind. It’s important for advancing to harder poses in the series.
Virabhadrasana III
Virabhadrasana III, or Warrior III Pose, is a strong standing balance. It checks your leg, core strength, and focus.8 You must keep your gaze and breath stable too. Conquering this pose improves your balance, awareness, and strength.
Kurmasana
Kurmasana, or Tortoise Pose, is a deep stretch for the lower body. It targets the hamstrings, hips, and lower back.8 Flexibility is key, along with a calm mind. This pose helps with mobility, easing tension, and inner reflection.
Listening to Your Body and Intuition
In Ashtanga Yoga’s intermediate series, listening to your body and intuition matters more. Everyone’s journey in yoga is special. What works for one might not work for another.1 A good teacher knows this. They guide each student differently, not just with a standard plan.
The Role of the Teacher
Teachers help by giving structure and support. They also push students to understand themselves better.1 By paying attention to what their bodies need, students can move through challenges better. They do this while staying true to themselves.1 It’s crucial to connect deeply with the teacher and to use your intuition in Ashtanga Yoga.1
Personal Experiences with the Intermediate Series
The journey through the Ashtanga Yoga intermediate series is personal and life-changing. I started exploring the third series in 2005 after practicing Ashtanga for years.11 The winters in Yukon were tough, but I kept my practice going, along with pranayama and meditation.11
Before Ashtanga, I did Iyengar yoga for four years. When I began, I used Matthew Sweeney’s book because there wasn’t much else available. I even traded yoga classes for Rolfing to deal with the intense feelings from the new practice.11
After a while, practicing the third series brought great changes. I continued for years without direct guidance. Only in 2007, I took a course with Richard Freeman in Colorado. That was after starting my own yoga school.11
The Intermediate Series is called Nadi Shodhana. It aims to clean the nervous system.12 Through challenging poses, it can unlock deep energies, leading to emotional releases.12 This process can be very intense.
Before tackling the Intermediate Series, a strong base in the Primary Series is a must.12 Introducing new poses should happen slowly and with expert advice. This helps avoid injuries and ensures progress is safe.12
The Intermediate Series journey changed my life.13 It took me years of practice before I learned it.13 My learning process was long and steady, lasting over two decades.13
I share my story to offer help and motivation. Every journey through Ashtanga is unique, and listening to your body is key.
Ashtanga Yoga Intermediate Series: A Transformative Journey
The Ashtanga Yoga intermediate series is a key step in the yoga journey. It looks into the practice’s energetic and subtle sides.11 This part helps practitioners go deeper in purifying their body and mind.
It’s not just about the physical challenges. The intermediate series also tests your mind and heart. You need dedication, discipline, and emotional strength to go through it.11 Yet, by facing it openly, you can enhance your self-awareness and resilience.
This series acts as a turning point. It helps you go beyond what you thought were your limits. As a result, you can achieve your full potential.
The Ashtanga Yoga intermediate series explores deeper into the practice. It helps uncover new layers of purification and self-discovery.14 The tough parts of this series are not just physical. They also challenge you mentally and emotionally. To overcome them, you need commitment, discipline, and inner strength.14 Approached with an open heart and mind, this journey can strengthen your self-awareness and link you with the spiritual energy all around us.
This stage in Ashtanga yoga acts as a big change. It lets you leave behind what holds you back. Then, you can fully reach your potential.
Through this transformative journey, thanks to the Ashtanga Yoga intermediate series, people can take their practice to a new level. They get the chance to uncover their complete potential.
Conclusion
The Ashtanga Yoga intermediate series is a key step for those on the yoga journey. It builds on the primary series, known as “Yoga Chikitsa,” which heals and aligns the body. Without a strong base in the primary series, moving forward could be tough.12
Success in the next level requires commitment and readiness, both physically and mentally. Being in tune with your body and mind matters a lot.12
Approaching the series with curiosity, under a good teacher’s guidance, brings out its true benefits. This part of the practice, called “Nadi Shodhana,” focuses on cleaning and opening energy pathways. It helps remove body blockages and spread life force, or prana, through your being.12
Taking on this series is a big step towards understanding yourself better and growth. It can lead to more strength, flexibility, and knowing yourself deeply. Proper preparation and facing the study’s challenges help turn imbalances into inner peace.12
FAQ
What is the Ashtanga Yoga intermediate series?
The Ashtanga Yoga intermediate series is the next step after the primary series. It is also called the “Nadi Shodhana,” focusing on purifying the nervous system. This stage is deep and transformative, working on the energetic body and the nervous system.
What are the key prerequisites for advancing to the Ashtanga Yoga intermediate series?
To move into the intermediate series, students need intense dedication. They should have been practicing the primary series regularly for 2-5 years. Emotional and mental readiness is crucial too, as the intermediate series goes deeper.
How does the Ashtanga Yoga primary series prepare students for the intermediate series?
The primary series, or “Yoga Chikitsa,” is a vital foundation. It helps build the endurance and breath control needed for the intermediate series. By mastering the primary series, students prepare for the more advanced work.
What are some of the key poses and challenges in the Ashtanga Yoga intermediate series?
The intermediate series features challenging backbends like Urdhva Dhanurasana and drop-backs. Important poses also include Purvottanasana, Marichyasana C, and Kurmasana. Each pose presents its own unique challenge.
How important is it to listen to one’s body and intuition when practicing the Ashtanga Yoga intermediate series?
Listening to the body and trusting intuition become crucial in the intermediate series. Every student’s path is different. A good teacher helps guide the student but also fosters self-awareness and judgment.
What are some personal experiences and insights that practitioners have shared about the Ashtanga Yoga intermediate series?
Learning from others’ experiences in the intermediate series can be enlightening. It offers insights into the challenges and rewards of this stage of practice. Such sharing can help and inspire those starting this journey.
Some of the links in this article are "affiliate links", a link with a special tracking code. This means if you click on an affiliate link and purchase the item, we will receive an affiliate commission.
The price of the item is the same whether it is an affiliate link or not. Regardless, we only recommend products or services we believe will add value to our readers.
By using the affiliate links, you are helping support our Website, and we genuinely appreciate your support.
