ashtanga yoga in sacramento :
second series ashtanga
"nadi shodhana"
2nd series is also known as the ashtanga intermediate series.
second series ashtanga
"nadi shodhana"
2nd series is also known as the ashtanga intermediate series.
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classes with
Bill Counter
in Sacramento, California
(916) 441-4914
Second series ashtanga
This series is an ideal complement to a first series practice.
The class starts and ends the same as a first series class but
with an amazingly different selection of poses in the middle.
Come do what you can and let the practice deepen over time.
We encourage skipping things you're not ready for or working
on modified versions of the poses that we'll suggest.
Nadi Shodhana, the traditional title for this series (also known
as the ashtanga intermediate series), refers to the results of
the practice -- said to purify the subtle energy channels or
nadis thus allowing the prana to flow freely throughout the
body. The ashtanga system consists of six series of poses,
each of which is always taught in a specific sequential order.
First and second series are of approximately equal difficulty
with hard poses and moderately tame ones in each -- it's just a
different flavor of practice.
Second series is an invigorating practice with lots of
challenges. Some first series ashtanga experience is helpful
for the standing pose sequence at the beginning and the
finishing sequence. The poses in the middle are (for the most
part) not related to anything in a first series practice. The best
way to experience them (other than just coming to a second
series class) is to go to a vinyasa or power yoga class where
many of them cycle through the repertory.
We hope you'll join us!
The second series class sequence
opening sequence--
Surya Namaskara A
Surya Namaskara B
Padangusthasana (big toe pose)
Pada Hastasana (hands under feet)
Trikonasana (triangle)
Parivritta Trikonasana (revolved triangle)
Utthita Parsvakonasana (side angle)
Parivritta Parsvakonasana (revolved side angle)
Prasarita Padottanasana A,B,C,D (wide leg forward fold)
Parsvottanasana (side intense stretch)
second series--
< < < Pasasana Pasa = a noose. Drishti = side.
Krounchasana Krouncha = heron. > > >
Drishti = toes.
Salabhasana Salabha = a locust.
Drishti = nose.
< < < A - With the arms back
along the sides, palms up.
B - With palms on the floor
near the waist. > > >
< < < Bhekasana Bheka = frog.
Drishti = nose.
Dhanurasana Dhanura = a bow. > > >
Drishti = nose.
< < < Parsva Dhanurasana Parsva = side,
Dhanura = bow. Drishti = nose or toes of top foot.
Ustrasana Ustra = camel. > > >
Drishti = nose.
< < < Laghu Vajrasana Laghu = little,
Vajra = thunderbolt. Drishti = 3rd eye.
Kapotasana Kapota = pigeon. Drishti = nose.
< < < A - With elbows on floor, hands grabbing feet.
B - Hands on either side of head, arms straight. > > >
< < < Supta Vajrasana Supta = reclining,
Vajra = thunderbolt. Drishti = nose.
Bakasana Baka = crane. If we're calling this the
crow pose, better Sanskrit would be Kakasana. > > >
Drishti = nose.
A - Come forward, squat down and then lift up.
B - Jump from downdog.
< < < Bharadvajasana Bharadvaja was the father
of the military tutor figuring in the Mahabharata. It's
a twist with half lotus. Drishti = side.
Ardha Matsyendrasana Ardha = half,
Matsyendra = the name of a teacher (formerly a
fish or matsya) who learned the pose by watching
Shiva teach it to Parvati on a riverbank. It's the
classic spinal twist. Drishti = side. > > >
Eka Pada SIrsasana Eka = one, Pada = foot,
Sirsa = head.
< < < A - Seated with hands in namaste.
Drishti = nose.
B - Forward fold. Drishti = toes. > > >
C - Exit by lifting up into chakorasana for an inhale,
swinging back through to chaturanga on the exhale.
Dwi Pada Sirsasana Dwi = two.
< < < A - Hands in Namaste. Drishti = nose.
B - Lift up and balance. Drishti = nose > > >
C - Exit by straightening the legs to tittibhasana on
an inhale, floating back to chaturanga on an exhale.
< < < Yoga Nidrasana Nidra = sleep. Drishti = 3rd eye.
Exit via chakrasana to chaturanga.
Tittibhasana Tittibha = a firefly. Drishti = nose.
< < < A - Jump onto the arms,
balance with straight legs.
B - Feet to floor, reach arms
up and clasp in mid-back. > > >
< < < C - Go for a walk --5 steps forward, 5 back.
D - Heels together, lace hands around in front
and clasp. > > >
E - With an inhale, place hands on the floor and
lift up to the basic straight legged balance. With
an exhale exit to chaturanga.
< < < Pincha Mayurasana Pincha = feathered,
Mayura = peacock. It's the forearm balance.
Drishti = nose.
The exit is jumping up in the air and while airborne
change the hands position and land directly in
chaturanga dandasana.
Karanda Vasana Karanda Va is a species of duck.
It's a forearm balance in lotus. Drishti = nose.
Start in pincha mayurasana, then take legs
to lotus. > > >
With an exhale, lower lotus to forearms for
5 breaths. > > >
Inhale back up and straighten legs to pincha
mayurasana. Exhale as you jump up in the air
landing directly in chaturanga dandasana.
< < < Vrisikasana Vrisika = a scorpion.
Drishti = 3rd eye.
Exit by inhaling back up to pincha and
jumping upward. With the exhale, you're
directly in chaturanga. Or just come down
in a gentle fashion.
Mayurasana Mayura = a peacock. > > >
Drishti = nose.
< < < Nakrasana Nakra = the crocodile.
Drishti = nose.
Vatayanasana Vatayana = a horse. > > >
Drishti = upward.
< < < Parighasana Parigha = a bar used for
lathing a gate. Drishti = upward.
Gomukasana Go = cow, mukha =face.
< < < A - Hands on knee, jalandhara bandha.
Drishti = nose.
B - Reach up and clasp. > > >
Drishti = nose or upward.
Supta Urdvha Pada Vajrasana Supta = reclining,
Urdvha = upward, Pada = foot, Vajra = thunderbolt.
It's bharadvajasana again but with a more intriguing
entrance.
< < < From downdog, jump through to dandasana on an
inhale. Exhale as you roll into halasana, place the right
foot in a half lotus and grab the left toes with the left
hand. Drishti = navel.
< < < Inhale as you roll up to a seated position with the
straight left leg folding back alongside the left thigh.
< < < Exhale as you ease into the twist to the right. Left hand
goes under the right knee. Hold 5 breaths. Drishti= side. Inhale
with the drishti moving to the front first, then release the twist.
Exhale as you lift up and exit to chaturanga. Repeat on the
second side for a twist to the left (as shown in the photos).
Mukta Hasta Sirsasana Mukta = free, Hasta = hand, Sirsa =
head. Thus these are headstand variations with the hands
away from the head.
The exit from each is to inhale and bring the hands to a tripod
base position, exhale and lift head as legs come directly to
chaturanga. Drishti = nose.
A - tripod base > > >
< < < B - forklift, palms up
C - arms wide, palms down > > >
Baddha Hasta Sirsasana
Baddha = bound, Hasta = hands,
Sirsa = head. Thus headstand
variations with the hands touching
or near the head. Drishti = nose.
All exit via tripod base hand position
directly to chaturanga.
< < < A - hands clasped behind the head
B - crossed over forearms out in front of head > > >
< < < C - forearms in pincha position
D - elbows only -- hands on shoulder blades > > >
finishing poses--
basic backbending:
Urdvha Dhanurasana (upward bow, aka "wheel")
Lift up from floor into the pose 3 times, 5 breaths each
repetition.
intermediate backbending:
Urdvha Dhanurasana
Drop back from standing into the pose with an exhale. Stay 5
breaths. Come back up to Samasthiti with an inhale. Repeat 2
more times.
advanced backbending: (these poses come from the fifth series practice)
Viparita Chakrasana (Downdog to handstand to Urdvha
Dhanurasana and back over again).
Tiriang Mukhottanasana (Drop back from standing and work
toward grabbing calves).
Chakra Bandhasana (Drop back from standing and take
elbows to floor with hands reaching to ankles).
Paschimottanasana (forward fold)
Savasana (corpse -- 5 breaths)
Salamba Sarvangasana (shoulderstand)
Halasana (plow)
Karnapidasana (ear pressure pose)
Urdvha Padmasana (lotus in shoulderstand)
Pindasana in Sarvangasana (embryo in shoulderstand)
Matsyasana (fish)
Uttana Padasana (flying fish)
Sirsasana (headstand)
Urdvha Dandasana (upward staff -- legs horizontal)
Balasana (child's pose)
Baddha Padmasana (bound lotus)
Yogimudrasana (a bound lotus forward fold)
Padmasana (lotus)
Tolasana (scales -- aka Utplutihi, "lifting up")
Savasana (corpse)
| back to top | sacramento class schedule |
| fifth and sixth series photos | yoga class descriptions | home |
Just starting? Check out our page discussing the first series
--also known as the ashtanga primary series. How's your
practice of the third series poses? Are you working on any of
the fourth series asanas yet?
See you in class soon!
photo of karen pilz copyright 2004 paul d. miller
all other content copyright 2006 bill counter
OM
Bill Counter
in Sacramento, California
(916) 441-4914
Second series ashtanga
This series is an ideal complement to a first series practice.
The class starts and ends the same as a first series class but
with an amazingly different selection of poses in the middle.
Come do what you can and let the practice deepen over time.
We encourage skipping things you're not ready for or working
on modified versions of the poses that we'll suggest.
Nadi Shodhana, the traditional title for this series (also known
as the ashtanga intermediate series), refers to the results of
the practice -- said to purify the subtle energy channels or
nadis thus allowing the prana to flow freely throughout the
body. The ashtanga system consists of six series of poses,
each of which is always taught in a specific sequential order.
First and second series are of approximately equal difficulty
with hard poses and moderately tame ones in each -- it's just a
different flavor of practice.
Second series is an invigorating practice with lots of
challenges. Some first series ashtanga experience is helpful
for the standing pose sequence at the beginning and the
finishing sequence. The poses in the middle are (for the most
part) not related to anything in a first series practice. The best
way to experience them (other than just coming to a second
series class) is to go to a vinyasa or power yoga class where
many of them cycle through the repertory.
We hope you'll join us!
The second series class sequence
opening sequence--
Surya Namaskara A
Surya Namaskara B
Padangusthasana (big toe pose)
Pada Hastasana (hands under feet)
Trikonasana (triangle)
Parivritta Trikonasana (revolved triangle)
Utthita Parsvakonasana (side angle)
Parivritta Parsvakonasana (revolved side angle)
Prasarita Padottanasana A,B,C,D (wide leg forward fold)
Parsvottanasana (side intense stretch)
second series--
< < < Pasasana Pasa = a noose. Drishti = side.
Krounchasana Krouncha = heron. > > >
Drishti = toes.
Salabhasana Salabha = a locust.
Drishti = nose.
< < < A - With the arms back
along the sides, palms up.
B - With palms on the floor
near the waist. > > >
< < < Bhekasana Bheka = frog.
Drishti = nose.
Dhanurasana Dhanura = a bow. > > >
Drishti = nose.
< < < Parsva Dhanurasana Parsva = side,
Dhanura = bow. Drishti = nose or toes of top foot.
Ustrasana Ustra = camel. > > >
Drishti = nose.
< < < Laghu Vajrasana Laghu = little,
Vajra = thunderbolt. Drishti = 3rd eye.
Kapotasana Kapota = pigeon. Drishti = nose.
< < < A - With elbows on floor, hands grabbing feet.
B - Hands on either side of head, arms straight. > > >
< < < Supta Vajrasana Supta = reclining,
Vajra = thunderbolt. Drishti = nose.
Bakasana Baka = crane. If we're calling this the
crow pose, better Sanskrit would be Kakasana. > > >
Drishti = nose.
A - Come forward, squat down and then lift up.
B - Jump from downdog.
< < < Bharadvajasana Bharadvaja was the father
of the military tutor figuring in the Mahabharata. It's
a twist with half lotus. Drishti = side.
Ardha Matsyendrasana Ardha = half,
Matsyendra = the name of a teacher (formerly a
fish or matsya) who learned the pose by watching
Shiva teach it to Parvati on a riverbank. It's the
classic spinal twist. Drishti = side. > > >
Eka Pada SIrsasana Eka = one, Pada = foot,
Sirsa = head.
< < < A - Seated with hands in namaste.
Drishti = nose.
B - Forward fold. Drishti = toes. > > >
C - Exit by lifting up into chakorasana for an inhale,
swinging back through to chaturanga on the exhale.
Dwi Pada Sirsasana Dwi = two.
< < < A - Hands in Namaste. Drishti = nose.
B - Lift up and balance. Drishti = nose > > >
C - Exit by straightening the legs to tittibhasana on
an inhale, floating back to chaturanga on an exhale.
< < < Yoga Nidrasana Nidra = sleep. Drishti = 3rd eye.
Exit via chakrasana to chaturanga.
Tittibhasana Tittibha = a firefly. Drishti = nose.
< < < A - Jump onto the arms,
balance with straight legs.
B - Feet to floor, reach arms
up and clasp in mid-back. > > >
< < < C - Go for a walk --5 steps forward, 5 back.
D - Heels together, lace hands around in front
and clasp. > > >
E - With an inhale, place hands on the floor and
lift up to the basic straight legged balance. With
an exhale exit to chaturanga.
< < < Pincha Mayurasana Pincha = feathered,
Mayura = peacock. It's the forearm balance.
Drishti = nose.
The exit is jumping up in the air and while airborne
change the hands position and land directly in
chaturanga dandasana.
Karanda Vasana Karanda Va is a species of duck.
It's a forearm balance in lotus. Drishti = nose.
Start in pincha mayurasana, then take legs
to lotus. > > >
With an exhale, lower lotus to forearms for
5 breaths. > > >
Inhale back up and straighten legs to pincha
mayurasana. Exhale as you jump up in the air
landing directly in chaturanga dandasana.
< < < Vrisikasana Vrisika = a scorpion.
Drishti = 3rd eye.
Exit by inhaling back up to pincha and
jumping upward. With the exhale, you're
directly in chaturanga. Or just come down
in a gentle fashion.
Mayurasana Mayura = a peacock. > > >
Drishti = nose.
< < < Nakrasana Nakra = the crocodile.
Drishti = nose.
Vatayanasana Vatayana = a horse. > > >
Drishti = upward.
< < < Parighasana Parigha = a bar used for
lathing a gate. Drishti = upward.
Gomukasana Go = cow, mukha =face.
< < < A - Hands on knee, jalandhara bandha.
Drishti = nose.
B - Reach up and clasp. > > >
Drishti = nose or upward.
Supta Urdvha Pada Vajrasana Supta = reclining,
Urdvha = upward, Pada = foot, Vajra = thunderbolt.
It's bharadvajasana again but with a more intriguing
entrance.
< < < From downdog, jump through to dandasana on an
inhale. Exhale as you roll into halasana, place the right
foot in a half lotus and grab the left toes with the left
hand. Drishti = navel.
< < < Inhale as you roll up to a seated position with the
straight left leg folding back alongside the left thigh.
< < < Exhale as you ease into the twist to the right. Left hand
goes under the right knee. Hold 5 breaths. Drishti= side. Inhale
with the drishti moving to the front first, then release the twist.
Exhale as you lift up and exit to chaturanga. Repeat on the
second side for a twist to the left (as shown in the photos).
Mukta Hasta Sirsasana Mukta = free, Hasta = hand, Sirsa =
head. Thus these are headstand variations with the hands
away from the head.
The exit from each is to inhale and bring the hands to a tripod
base position, exhale and lift head as legs come directly to
chaturanga. Drishti = nose.
A - tripod base > > >
< < < B - forklift, palms up
C - arms wide, palms down > > >
Baddha Hasta Sirsasana
Baddha = bound, Hasta = hands,
Sirsa = head. Thus headstand
variations with the hands touching
or near the head. Drishti = nose.
All exit via tripod base hand position
directly to chaturanga.
< < < A - hands clasped behind the head
B - crossed over forearms out in front of head > > >
< < < C - forearms in pincha position
D - elbows only -- hands on shoulder blades > > >
finishing poses--
basic backbending:
Urdvha Dhanurasana (upward bow, aka "wheel")
Lift up from floor into the pose 3 times, 5 breaths each
repetition.
intermediate backbending:
Urdvha Dhanurasana
Drop back from standing into the pose with an exhale. Stay 5
breaths. Come back up to Samasthiti with an inhale. Repeat 2
more times.
advanced backbending: (these poses come from the fifth series practice)
Viparita Chakrasana (Downdog to handstand to Urdvha
Dhanurasana and back over again).
Tiriang Mukhottanasana (Drop back from standing and work
toward grabbing calves).
Chakra Bandhasana (Drop back from standing and take
elbows to floor with hands reaching to ankles).
Paschimottanasana (forward fold)
Savasana (corpse -- 5 breaths)
Salamba Sarvangasana (shoulderstand)
Halasana (plow)
Karnapidasana (ear pressure pose)
Urdvha Padmasana (lotus in shoulderstand)
Pindasana in Sarvangasana (embryo in shoulderstand)
Matsyasana (fish)
Uttana Padasana (flying fish)
Sirsasana (headstand)
Urdvha Dandasana (upward staff -- legs horizontal)
Balasana (child's pose)
Baddha Padmasana (bound lotus)
Yogimudrasana (a bound lotus forward fold)
Padmasana (lotus)
Tolasana (scales -- aka Utplutihi, "lifting up")
Savasana (corpse)
| back to top | sacramento class schedule |
| fifth and sixth series photos | yoga class descriptions | home |
Just starting? Check out our page discussing the first series
--also known as the ashtanga primary series. How's your
practice of the third series poses? Are you working on any of
the fourth series asanas yet?
See you in class soon!
photo of karen pilz copyright 2004 paul d. miller
all other content copyright 2006 bill counter
OM
| See our first series ashtanga page for some photos of the opening and finishing sequences. |
