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VINyāSA Nāḍi Śodhana - 2nd Series (1st Sheet) Upon further learning, the 2nd Series is practiced sepa - pdf za darmo

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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...

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