Understanding Ashtanga Yoga and Its Structure
Before diving into the specifics of the Intermediate Series, it’s essential to grasp the overall structure of Ashtanga yoga. Developed by Sri K. Pattabhi Jois, Ashtanga is a dynamic and flowing style of yoga characterized by a fixed sequence of postures linked with Ujjayi breathing and deliberate gazes (drishti). The practice is traditionally divided into six series:
- Primary Series (Yoga Chikitsa) – Focuses on detoxification and alignment
- Intermediate Series (Nadi Shodhana) – Builds strength and stamina
- Advanced A Series (Sthira Bhaga) – Emphasizes strength and balance
- Advanced B, C, D Series – Further refine mastery and complexity
The Intermediate Series is typically introduced after a practitioner has mastered the Primary Series and developed a stable, consistent practice.
What Is the Intermediate Series?
Definition and Purpose
The Ashtanga Intermediate Series aims to purify and strengthen the nervous system by opening the energy channels (nadis). It involves more complex postures, including deep backbends, hip openers, and arm balances. The series helps to prepare the practitioner for the even more challenging Advanced Series by cultivating resilience, flexibility, and internal awareness.
Key Features of the Intermediate Series
- Introduction of more challenging postures that require increased strength and flexibility
- Focus on internal cleansing of the nervous system and energy channels
- Increased emphasis on breath control and bandhas (internal locks)
- Development of mental focus and stability
Components of the Intermediate Series
The Intermediate Series is typically divided into two main parts: the First Series (Nadi Shodhana/Secondary Series) and the Second Series (Sthira Bhaga/Advanced Series). Most practitioners focus on the first part, which is called the Madhyama Series or Intermediate Series, before progressing to the advanced series.
Postures in the Intermediate Series
The series includes a wide array of postures that build upon the foundation established in the Primary Series. Some notable postures include:
- Kurmasana (Tortoise Pose): Deep hip opener and forward bend
- Supta Kurmasana (Reclining Tortoise): Advanced hip opening with a deep stretch
- Uttana Pristasana (Extended Side Angle): Strengthens legs and opens hips
- Backbends such as Urdhva Dhanurasana (Upward Bow)
- Arm balances like Kukkutasana (Cockerel Pose)
- Supine and seated postures working on spinal flexibility and core strength
The sequence is designed to systematically deepen flexibility and strength, with each posture preparing the body for the next.
Breath and Bandha Techniques in the Intermediate Series
Ujjayi Breathing
In the Intermediate Series, Ujjayi breath becomes even more vital as it maintains internal heat and focus. The breath should be steady, audible, and controlled, serving as an anchor amid complex postures.
Bandhas (Internal Locks)
The practice emphasizes the engagement of bandhas:
- Mula Bandha: Root lock, engagement of the pelvic floor
- Uddiyana Bandha: Abdominal lock, lifting the lower belly inward and upward
- Jalandhara Bandha: Throat lock, chin slightly tucked
These locks help to channel energy, stabilize the core, and facilitate deeper postures.
Advantages of Practicing the Intermediate Series
Engaging with the Intermediate Series offers numerous physical, mental, and energetic benefits, including:
- Enhanced flexibility, especially in the hips, shoulders, and spine
- Increased strength and stamina
- Deepened internal awareness and energetic cleansing
- Improved posture and spinal health
- Strengthening of the nervous system
- Preparation for advanced postures in the Sthira Bhaga series
Practitioners often report a sense of mental clarity and resilience after consistent practice.
Precautions and Preparations for the Intermediate Series
Since the Intermediate Series involves more complex and demanding postures, proper preparation is essential:
- Mastery of the Primary Series with consistent, stable practice
- Development of sufficient strength and flexibility in the hips, shoulders, and spine
- Good understanding of Ujjayi breathing and bandhas
- Consultation with an experienced Ashtanga teacher for guidance and adjustments
- Gradual progression to avoid injury or strain
It’s recommended to approach the Intermediate Series gradually, respecting your body’s limits and listening to your teacher’s advice.
Transitioning to the Advanced Series
Practicing the Intermediate Series consistently over months or years can prepare the practitioner for the Advanced Series. This progression involves mastering more complex postures such as Karandavasana (Duck Pose), Vasca Dandasana, and challenging backbends. Transitioning requires patience, dedication, and often additional preparatory practices like yoga therapy or personalized adjustments.
Incorporating the Intermediate Series into Your Practice
For those eager to incorporate the Intermediate Series into their routine:
- Ensure your Primary Series practice is well-established and comfortable
- Consult with an experienced Ashtanga teacher to learn the correct sequence and postures
- Practice with mindfulness, emphasizing breath, bandhas, and internal focus
- Listen to your body and avoid pushing beyond your limits
- Maintain consistency and patience; progress takes time
Many practitioners find that practicing the Intermediate Series two to three times a week allows steady progress without overexertion.
Conclusion
Ashtanga Yoga the Intermediate Series represents a transformative phase in the yogic journey, serving as a bridge between foundational work and advanced mastery. It demands discipline, patience, and a respectful approach to the body’s signals, but the rewards—greater strength, flexibility, mental clarity, and energetic cleansing—are well worth the effort. Embracing this series can deepen your practice, expand your internal awareness, and set the stage for even more profound exploration in the path of yoga. Whether you are aiming to master the postures or cultivate a more resilient mind, the Intermediate Series offers invaluable tools for growth and self-discovery.
Frequently Asked Questions
What are the key differences between the Ashtanga Yoga Primary Series and the Intermediate Series?
The Intermediate Series, also known as Nadi Shodhana, focuses on deeper hip openers, backbends, and cleansing practices, building upon the foundation of the Primary Series by increasing intensity and complexity to enhance strength and flexibility.
How should I prepare physically and mentally for practicing the Ashtanga Intermediate Series?
Preparation involves mastering the Primary Series, developing consistent breath and vinyasa flow, and cultivating mental focus. It’s important to listen to your body, work with a qualified teacher, and gradually build strength and flexibility before advancing to the Intermediate Series.
Are there specific contraindications or precautions for practicing the Intermediate Series in Ashtanga Yoga?
Yes, individuals with injuries, back problems, or joint issues should consult a healthcare professional before practicing the Intermediate Series. It’s essential to practice under guidance, modify poses as needed, and progress gradually to avoid strain or injury.
What are some common challenges faced when progressing through the Ashtanga Intermediate Series?
Practitioners often encounter challenges with increased hip opening, backbends, and stamina. Mental focus and patience are crucial, as some poses can be physically demanding, and consistent practice helps overcome these hurdles over time.
How does the Intermediate Series enhance overall yoga practice and personal growth?
The Intermediate Series deepens strength, flexibility, and breath control, fostering greater mental clarity and discipline. It also prepares practitioners for advanced poses, promoting perseverance, self-awareness, and inner transformation.
Is it necessary to master the Primary Series before starting the Intermediate Series in Ashtanga Yoga?
Yes, it is generally recommended to have a solid foundation in the Primary Series, as it establishes the foundational breath, vinyasa, and alignment skills needed to safely and effectively progress to the Intermediate Series. Practicing under the guidance of an experienced teacher is highly advised.
