01 Pasasana
Noose pose
A squat with a twist and a bind around the shins. It opens the Intermediate series.
INTERMEDIATE
Nadi Shodhana — the second series.
A preview of poses as they appear after Primary.
These Intermediate poses are practised in a Mysore-style room, or in a private session in Dubai or online. They are added only when your practice and body are ready.
See session formats, upcoming dates and the shala, or book a place with Ashtanga Yoga Dubai.
How this series is usually introduced is in the Intermediate Series guide.
02 Krounchasana
Heron pose
Seated, one leg folded back, the other drawn in toward the torso. A strong fold along the extended hamstring.
03 Shalabhasana
Locust pose
Lying prone, lifting the legs and then the torso in the Intermediate count. Two related forms follow one another.
04 Bhekasana
Frog pose
Prone, reaching back to the feet and pressing them toward the floor beside the hips.
05 Dhanurasana
Bow pose
Holding the ankles from a prone position, lifting the chest and thighs. The shape is a bow drawn by the breath.
06 Parsva Dhanurasana
Side bow
From Dhanurasana, rolling to one side while holding the ankles. Each side is counted.
07 Ustrasana
Camel pose
Kneeling, arching back to find the heels. The thighs stay upright; the throat is open but not thrown.
08 Laghu Vajrasana
Little thunderbolt
From a kneeling backbend, the hands find the heels and the crown moves toward the floor.
09 Kapotasana
Pigeon pose
A deep kneeling backbend of the Intermediate series. The hands walk to the feet; the chest stays lifted.
10 Supta Vajrasana
Reclining thunderbolt
Reclining from a kneeling seat, the back of the body on the floor, the knees still folded.