VINyāSA Nāḍi Śodhana - 2nd Series (1st Sheet) Upon further learning, the 2nd Series is practiced separately, without the 1st Series beforehand DṚṢṬI U...
14 downloads
33 Views
1MB Size
Nāḍi Śodhana - 2nd Series
(1st Sheet)
DṚṢṬI
Side
Foot
Nose
V
Ujjāyī in
...
7(8)
VINyāSA
Pāśāsana
Nose
V
in
...
8(15)
Nose
V
ex 5x in
5x ex
Nose
5x ex
Krouncāsana
in
5
...
ex 5x
5x ex
in
6(8)
5
...
Bhekāsana
Śalabhāsana A B
3rd eye
V
5x ex
in
6
5
3rd eye
Nose
V
5x ex
in
up
ex 5x
...
8
3rd eye
V
ex 5x in
...
V
ex 5x
in
...
9
8
Uṣṭrāsana
Pārśva Dhanurāsana
Dhanurāsana
V
5x ex
9
3rd eye
in
8
5x ex
...
9
Kapotāsana A + B
Laghu Vajrāsana
From here the positions of 2nd Series are added just before Ūrdhva Dhanurāsana to the end of 1st Series
Nose
Nose
Nose
Nose
Side
Side
Nose
Foot
Nose
Nose
3rd eye
Nose
3-5x down/up*
DṚṢṬI
V
Ujjāyī
ex 5x
in
VINyāSA 8
*
9
ex 5x
9
V
in
7
...
7
Bakāsana A B
Supta Vajrāsana
8(14)
Bharadvājāsana
V
V
ex 5x in
in ex 5x
5x
V
...
8(14)
ex 5x
in
ex 5x in
...
...
7(14)
in
...
8(15)
in
10(17)
Eka Pāda Śīrṣāsana
Ardha Matsyendrāsana
...
C
V
ex
5x
7
in
8
...
5x
...
8
Dvi Pāda Śīrṣāsana A + B
yoga-Nidrāsana
Upon further learning, the 2nd Series is practiced separately, without the 1st Series beforehand
DṚṢṬI
Nose
Nose
Nose
Nose
Nose
Nose
V
Ujjāyī VINyāSA ...
in
5x
7
ex
5x
8
ex 5x
9
Ṭiṭṭibhāsana A B C
© Ashtangayoga.info Dr. Ronald Steiner, 2013
5x ex
8
Pinca Mayūrāsana
ex 5x
in
9
10
Karāndāvāsana
Nose
Nose
3rd eye
V
in
...
Nose
Navel
S
V
in
...
3rd eye
Nose
V
in
...
Nose
3
ex
4
in
5x ex
in
5
6
Mayūrāsana
S
ex
7
S
V
in
...
5x
ex
4
Nakrāsana
...
Nāḍi Śodhana - 2nd Series
(2nd Sheet)
Nose
DṚṢṬI
3rd eye
Nose
3rd eye
Nose
Navel
up
up
S
V
Ujjāyī
in
VINyāSA
1
ex
ex
in
2
5(10)
4(9)
3
ex
in
6(11)
8(15)
...
Nose
up
Side
Nose
Nose
V
Ujjāyī
ex
VINyāSA
in
8(15)
in
9(16)
ex
V
5x
9(16)
Nose
in
...
5x ex
V
in
8
Supta Ūrdhva Pāda Vajrāsana
Nose
5x ex
V
in
8
5x ex
8
...
in
5x ex
8
Mukta Hasta Śīrṣāsana A, B + C
Nose
Nose
V
V
in
5x ex
8
3rd eye
Nose
5x ex
in
8
Baddha Hasta Śīrṣāsana A, B, C + D
5x ex
8
...
5x ex
5x ex
9(16)
...
Gomukhāsana A + B
Nose
Foot
5x
S
in
in
8(15)
...
V
V
in
ex 5x in
Parighāsana
Vātāyanāsana
DṚṢṬI
V
ex 5x in
7(12)
up
V
5x ex
in
Nose
ex
9
in
V
V
ex 5-10x
...
Ūrdhva Dhanurāsana
9
...
Paścimottānāsana
Replaces Ūrdhva Dhanurāsana as practiced in 1st Series
After about two years of constant practice a new energetic dimension unfolds for you. This phase on the path of Yoga is called Nāḍi Śodhana, the cleansing of the energetic channels. Breath (Ujjāyī ex in ), energy control (Bandha) and focus (Ḍṛṣti ) become continuously more deep in experience. Sometimes at this point the physical body is so flexible and powerful that the 1st Series (see there) is no longer adequate as a field for learning. Then 2nd Series forms a new opportunity for practice. The transitions between positions follow the same logic as in the series before. The new positions of 2nd series are added (Sunday to Thursday, except on moon days) to the 1st Series just before Ūrdhva Dhanurāsana. Following the outlined steps, you can build up your practice, together with an experienced teacher. In this manner 2nd series will slowly replace 1st series on five days per week.
Vinyāsa & Cakrāsana DṚṢṬI
Nose
Nose
Nose
3rd eye
Navel
Nose
V
Ujjāyī VINyāSA DṚṢṬI
in
ex
x Nose
ex
in
x Nose
ex
in
x
x Nose
in
x 3rd eye
ex
in
x Navel
Nose
C
Ujjāyī
ex
VINyāSA
x
in
ex
x
© Ashtangayoga.info Dr. Ronald Steiner, 2013
in
x
ex
x
in
ex
x
in
