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"Nadi Shodana"

"Better is knowledge than mechanical practice. Better than knowledge is meditation. But better still is surrender of attachment to results, because there follows immediate peace." ~Bhagavad Gita

The second series of ashtanga yoga is preceded by the sun salutations (surya namaskara A and surya namaskara B) and basic standing poses, and followed by the closing sequence. Many of these postures must be done on both sides, and there is a VINYASA* between sides and between postures; one breath per movement with each posture held for five breaths.
*Please note that a VINYASA is a surya namaskara A done between postures. Also, there are a couple of postures missing here, and I've noted where they are. Back to Ashtanga Series Home

Click (most) photos to enlarge.

Pasasana
Noose Pose
Krounchasana
Heron Pose
Shalabasana A
Locust Pose
Shalabasana B
Locust Pose
Bhekasana
Frog Pose
Dhanurasana
Bow Pose
Parsva Dhanurasana
Side Bow Pose
Ustrasana
Camel Pose
Laghuvajrasana
Little Thunderbolt Pose
Kapotasana
Dove/Pigeon Pose
Supta Vajrasana
Lying Thunderbolt Pose
(In... with a partner holding your legs down, lean backward five times)
Bakasana A and B
Crow Pose
(B is jumping into the posture)
Bharadvajasana
Bharadvaja's Pose
Ardha Matsyendrasana
Half Lord of the Fishes Pose
Yoganidrasana
Pose of Yogic Sleep
(Note: This posture is preceded by the eka/dwi pada sirsasana series... coming soon!)
Tittibhasana A
Firefly Pose
Tittibhasana B and C
Firefly Pose
(C is walking forward five steps, then backward five steps)
Tittibhasana D
Firefly Pose

Pincha Mayurasana
Peacock Feather Pose
(Follow with karandavasana [duck pose], not pictured)
Vrischikasana
Scorpion Pose
Mayurasana
Peacock Pose
Nakrasana
Crocodile Pose
(hop up and forward five times, then
backward five times)
Vatyanasana
Horse Pose
(perform vinyasa with
leg in half-lotus)
Parigasana
Gate Latch Pose
Gomukhasana A
Cow Face Pose
Gomukhasana B
Cow Face Pose
Supta Urdhva Pada Vajrasana
Reclining Upward One-Foot Thunderbolt
(roll up and into bharadvajasana again)

THE SEVEN HEADSTANDS OF SECOND SERIES
Mukta Hasta Sirsasana A
(Hands-Free)
Mukta Hasta Sirsasana B
Mukta Hasta Sirsasana C
Baddha Hasta Sirsasana A
(Bound-Hands)
Baddha Hasta Sirsasana B
Baddha Hasta Sirsasana C
Baddha Hasta Sirsasana D

Now proceed to the closing sequence.

 

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