Investment: $40
The Ashtanga Intermediate Series or the second series is known as Nadi Shodhana in Sanskrit. It means Nerve Cleansing because of the emphasis on the backbend asanas.
The postures in Intermediate Series involve deep backbends and inversion (legs-over-head). These postures improve and maintain suppleness and flexibility of the spine while also opening the energy channels allowing Prana to flow freely.
Many postures in the Ashtanga Yoga intermediate series are built directly on the patterns, strengths and openings practiced in the primary series. And, just as we progressed through the primary series, we approach each posture in the intermediate series one at a time.
There are 41 asanas in the Intermediate series alongwith Vinyasa sequence. The essential postures in Intermediate Series are –
Backbends – Traditionally, it is believed that backward bending conquers fear, while forward bending conquers the ego. Therefore, striking a perfect balance of mind. The Intermediate Series begins with several back-bending postures while lying prone (strengthening the back muscles) while kneeling (deepening back bends) and finally while sitting (lengthening of the spine).
Counterbalance – After back bending, a counterbalance for the spine and 2 twisting postures for neutralizing the spine are performed to prepare our body to move from deep back bending to deep forward bending.
Leg behind the head – These postures are done while seated, lying supine and standing while bending forward to facilitate leg movements.
Inversions with Arm Balancing – Detoxes internal organs and increases strength and confidence. It also includes a few calming postures and headstands.
Benefits of Ashtanga Yoga Intermediate Series
Backbends in the intermediate series can help with the strengthening of the spine and other internal organs if approached mindfully, with bandha awareness, and with the proper technique, which must be mastered first in the primary series. The ease with which you can move through your practice, with a steady and controlled breath and a certain effortless quality, is an indication that you are ready to move from Primary Series to Intermediate Series.