Ashtanga Yoga Intermediate Series

The Traditional Sanskrit Vinyasa Count

Q: How many vinyasas are in the Intermediate Series?

Each posture has a unique count, but the structure follows a consistent breath-and-movement rhythm. The full guide details each step.

Q: What does Nāḍi Śodhana mean in Ashtanga?

Nāḍi Śodhana translates to "nerve cleansing" and refers to the energetic and emotional purification experienced through this series.

Q: When should I start the Intermediate Series?

After gaining stability in the Primary Series, and ideally with an experienced teacher or Mysore-style guidance.

Nāḍi Śodhana is where the work becomes subtler. The count helps keep breath, attention, and movement tethered as the sequence moves through backbends, leg-behind-head postures, arm balances, and inversions.

Begin the Intermediate Count Practice With Us

Ashtanga Yoga Intermediate Series · Nāḍi Śodhana

The count holds you steady as the work becomes more subtle.

The Intermediate Series of Ashtanga Yoga, Nāḍi Śodhana, is where the subtle work begins.

While Primary builds structure and stamina, this series moves into the nervous system—clearing emotional, energetic, and physical blocks. It’s not easy territory. The backbends, leg-behind-head postures, and arm balances demand inner stability and precision. That’s why the count matters more than ever here.

This post is a complete guide to the traditional Sanskrit vinyasa count for the Intermediate Series, taught as I learned it from Sharath Jois during my time studying in Mysore. As a Level II Authorized teacher, I’m offering this as both a study resource and a practical tool to help you stay centered, steady, and honest in your approach.

Knowing the count helps you:

Maintain rhythm through increasingly complex transitions
Keep breath and mind tethered, even in intensity
Feel where to place your attention
Understand the internal logic of the sequence

This guide includes:

The full Sanskrit vinyasa count for every posture
Breath-by-breath transition instructions
Clear tables that mirror a traditional led class
Notes on how and when to approach these postures

Whether you’re just beginning to explore Intermediate postures, or you’re working toward refining the transitions for a counted class or Mysore practice, this guide will help anchor you.

Let the count hold you steady as you explore the next layer of this transformative system.

The second series NĀḌI
ŚODHANA

The next layer of the method

Rhythm matters most when the transitions become complex.

The Intermediate Series asks for more than flexibility or strength. The count gives every entry, hold, and exit a place inside a larger structure, helping breath remain the organizing principle of the practice.

Review the Primary Series Count

Begin with breath and rhythm

Sun Salutations

2 postures / sequences

The opening movements establish the relationship between count, breath, gaze, and transition.

SŪRYA NAMASKĀRA A (Sun Salutation A – 9 movements) ×5

English Count	Sanskrit Count	English Instruction
1	EKAM	Inhale, raise arms overhead, palms touch
2	DVE	Exhale, fold forward, hands to floor
3	TRĪṆI	Inhale, lift head, look forward
4	CATVĀRI	Exhale, jump or step back, Chaturanga Dandasana
5	PAÑCA	Inhale, Upward-Facing Dog
6	ṢAṬ	Exhale, Downward-Facing Dog
		Hold for 5 breaths
7	SAPTA	Inhale, jump or step forward, lift head
8	AṢṬAU	Exhale, fold forward
9	NAVA	Inhale, rise to standing, arms overhead
		Exhale, return to Samasthiti

SŪRYA NAMASKĀRA B (Sun Salutation B – 17 movements) ×3

English Count	Sanskrit Count	English Instruction
1	EKAM	Inhale, bend knees, raise arms (Utkatasana)
2	DVE	Exhale, fold forward
3	TRĪṆI	Inhale, lift head
4	CATVĀRI	Exhale, jump or step back, Chaturanga Dandasana
5	PAÑCA	Inhale, Upward-Facing Dog
6	ṢAṬ	Exhale, Downward-Facing Dog
7	SAPTA	Inhale, step right foot forward, arms up (Virabhadrasana A)
8	AṢṬAU	Exhale, hands down, jump back, Chaturanga
9	NAVA	Inhale, Upward-Facing Dog
10	DAŚA	Exhale, Downward-Facing Dog
11	EKĀDAŚA	Inhale, step left foot forward, arms up (Virabhadrasana A)
12	DVĀDAŚA	Exhale, hands down, jump back, Chaturanga
13	TRAYODAŚA	Inhale, Upward-Facing Dog
14	CATURDAŚA	Exhale, Downward-Facing Dog
		Hold for 5 breaths
15	PAÑCADAŚA	Inhale, jump or step forward, lift head
16	ṢOḌAŚA	Exhale, fold forward
17	SAPTADAŚA	Inhale, return to Utkatasana
		Exhale, return to Samasthiti

Establish steadiness

Standing Sequence

13 postures / sequences

The standing postures establish steadiness before the Intermediate Series begins with Paśāsana.

PADANGUSTHASANA (Big Toe Pose – 3 movements)

English Count	Sanskrit Count	English Instruction
1	EKAM	Inhale, separate feet, grab big toes, look up
2	DVE	Exhale, fold forward (5x breaths)
3	TRĪṆI	Inhale, look up, lengthen

PADAHASTASANA (Hand-to-Foot Pose – 3 movements)

English Count	Sanskrit Count	English Instruction
2	DVE	Inhale, hands under feet
3	TRĪṆI	Exhale, fold forward (5x breaths)
4	CATVĀRI	Inhale, look up, lengthen
		Exhale, Samasthiti

UTTHITA TRIKONASANA (Triangle A – 5 movements)

English Count	Sanskrit Count	English Instruction
1	EKAM	Inhale, step right foot out, arms wide
2	DVE	Exhale, reach right hand to foot (5x breaths)
3	TRĪṆI	Inhale, come up
4	CATVĀRI	Exhale, turn left side, reach down (5x breaths)
5	PAÑCA	Inhale, come up

PARIVṚTTA TRIKOṆĀSANA (Revolved Triangle – 5 movements)

English Count	Sanskrit Count	English Instruction
2	DVE	Exhale, reverse your feet, square hips, left hand to outer right foot, right arm up (5x breaths)
3	TRĪṆI	Inhale, come up
4	CATVĀRI	Exhale, reverse your feet, square hips, right hand to outer left foot, left arm up (5x breaths)
5	PAÑCA	Inhale, return to standing with arms open
-	-	Exhale, Samasthiti

UTTHITA PĀRŚVAKOṆĀSANA A (Extended Side Angle A – 5 movements)

English Count	Sanskrit Count	English Instruction
1	EKAM	Inhale, open to right, arms out
2	DVE	Exhale, right foot to right, bend right knee, right hand to outer right leg, or on right thigh; left arm reaches overhead (5x breaths)
3	TRĪṆI	Inhale, come up
4	CATVĀRI	Exhale, turn left foot to left, bend left knee, left hand to outer left leg, or on left thigh, right arm reaches overhead (5x breaths)
5	PAÑCA	Inhale, come up

UTTHITA PĀRSVAKOṆĀSANA B (Extended Side Angle B – 5 movements)

English Count	Sanskrit Count	English Instruction
2	DVE	Exhale, twist right, bend right knee, left arm over bent right knee, hand down or palms together (5x breaths)
3	TRĪṆI	Inhale, come up
4	CATVĀRI	Exhale, twist left, bend left knee, right arm over bent left knee, hand down or palms together (5x breaths)
5	PAÑCA	Inhale, come up
-	-	Exhale, Samasthiti

PRASĀRITA PADOTTĀNĀSANA A (Wide-Leg Forward Fold A – 5 movements)

English Count	Sanskrit Count	English Instruction
1	EKAM	Inhale, feet wide, hands to waist
2	DVE	Exhale, fold forward, hands on mat
-	-	Inhale, look up, lengthen
3	TRĪṆI	Exhale, fold deeper (5x breaths)
4	CATVĀRI	Inhale, look up, lengthen
-	-	Exhale
5	PAÑCA	Inhale, come up
-	-	Exhale

PRASĀRITA PADOTTĀNĀSANA B (Wide-Leg Forward Fold B – 4 movements)

English Count	Sanskrit Count	English Instruction
1	EKAM	Inhale, arms out
2	DVE	Exhale, hands to waist, gaze forward
-	-	Inhale, look up
3	TRĪṆI	Exhale, fold forward (5x breaths)
4	CATVĀRI	Inhale, come up
-	-	Exhale

PRASĀRITA PADOTTĀNĀSANA C (Wide-Leg Forward Fold C – 4 movements)

English Count	Sanskrit Count	English Instruction
1	EKAM	Inhale, arms out
2	DVE	Exhale, interlace hands behind back
-	-	Inhale, look up
3	TRĪṆI	Exhale, fold forward (5x breaths)
4	CATVĀRI	Inhale, come up
-	-	Exhale

PRASĀRITA PADOTTĀNĀSANA D (Wide-Leg Forward Fold D – 5 movements)

English Count	Sanskrit Count	English Instruction
1	EKAM	Inhale, hands at waist, look up
2	DVE	Exhale, fold forward, hold big toes
-	-	Inhale, look up
3	TRĪṆI	Exhale, fold forward (5x breaths)
4	CATVĀRI	Inhale, look up, lengthen
-	-	Exhale
5	PAÑCA	Inhale, come up
-	-	Exhale, Samasthiti

PĀRSVOTTĀNĀSANA (Intense Side Stretch – 5 movements)

English Count	Sanskrit Count	English Instruction
1	EKAM	Inhale, turn to the right, square hips, hands in prayer behind back
2	DVE	Exhale, fold forward (5x breaths)
3	TRĪṆI	Inhale, come up
4	CATVĀRI	Exhale, reverse feet, square hips, fold forward (5x breaths)
5	PAÑCA	Inhale, come up
-	-	Exhale, Samasthiti

UTTHITA HASTA PADĀṄGUṢṬHĀSANA (Extended Hand-to-Big-Toe – 14 movements total)

English Count	Sanskrit Count	English Instruction
1	EKAM	Inhale, right leg up, hold big toe
2	DVE	Exhale, fold forward (5x breaths)
3	TRĪṆI	Inhale, come up
4	CATVĀRI	Exhale, open leg to right, gaze left (5x breaths)
5	PAÑCA	Inhale, bring leg forward
6	ṢAṬ	Exhale, fold
7	SAPTA	Inhale, come up, hands to waist (5x breaths)
		Exhale, Samasthiti
8	AṢṬAU	Inhale, left leg up, hold big toe
9	NAVA	Exhale, fold forward (5x breaths)
10	DAŚA	Inhale, come up
11	EKĀDAŚA	Exhale, open leg to left, gaze right (5x breaths)
12	DUVĀDAŚA	Inhale, bring leg forward
13	TRAYODAŚA	Exhale, fold forward
14	CATURDAŚA	Inhale, come up, hands to waist (5x breaths)
		Exhale, Samasthiti

ARDHA BADDHA PADMOTTANASANA

English Count	Sanskrit Count	English Instruction
1	EKAM	Inhale, take right leg into half lotus, bind right arm behind and grab right big toe
2	DVE	Exhale, fold forward (5x breaths)
3	TRĪṆI	Inhale, look up
-	-	Exhale there
4	CATVĀRI	Inhale, come up
-	-	Exhale, leave your leg
5	PAÑCA	Inhale, come up, hands to waist (5x breaths)
6	ṢAṬ	Inhale, take left leg into half lotus, bind left arm behind and grab right big toe
7	SAPTA	Exhale, fold forward (5x breaths)
8	AṢṬAU	Inhale, look up
9	NAVA	Exhale there
10	DAŚA	Inhale, come up
		Exhale, Samasthiti

Nāḍi Śodhana

Intermediate Sequence

34 postures / sequences

Backbends, leg-behind-head postures, arm balances, twists, inversions, and transitions organized by the traditional count.

PAŚĀSANA (Noose Pose – 12 movements)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, jump, take Pasasana (5x breaths)
8	AṢṬAU	Inhale, move to right side Pasasana (5x breaths)
9	NAVA	Inhale, lift up
10	DAŚA	Exhale, jump back into Chaturanga Dandasana
11	EKĀDAŚA	Inhale, Urdhva Mukha Śvānāsana
12	DVĀDAŚA	Exhale, Adho Mukha Śvānāsana

KROUṆCHĀSANA (Heron Pose – 14 movements)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, jump through, take Krouñcāsana right side (5x breaths)
—	—	Inhale, lift chest and look up
8	AṢṬAU	Exhale, Chaturanga Daṇḍāsana
9	NAVA	Inhale, Urdhva Mukha Śvānāsana
10	DAŚA	Exhale, Adho Mukha Śvānāsana
11	EKĀDAŚA	Inhale, jump through, take Krouñcāsana left side (5x breaths)
—	—	Inhale, lift chest and look up
12	DVĀDAŚA	Exhale, Chaturanga Daṇḍāsana
13	TRAYODAŚA	Inhale, Urdhva Mukha Śvānāsana
14	CATURDAŚA	Exhale, Adho Mukha Śvānāsana

ŚALABHĀSANA A & B (Locust Pose – 8 movements)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Exhale, Chaturanga Daṇḍāsana
8	AṢṬAU	Exhale, lower to floor, arms by sides, palms up
9	NAVA	Inhale, lift head/chest and legs into Śalabhāsana A (5 breaths)
—	—	Exhale, turn hands / prepare for B
10	DAŚA	Inhale, lift head/chest and legs into Śalabhāsana B (5 breaths)
—	—	Exhale, Chaturanga Daṇḍāsana
11	EKĀDAŚA	Inhale, Urdhva Mukha Śvānāsana
12	DVĀDAŚA	Exhale, Adho Mukha Śvānāsana

BHEKASANA (Frog Pose)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Exhale, lower into Chaturanga
-	-	Inhale there, exhale to stomach
8	AṢṬAU	Inhale take position (5x breaths)
9	NAVA	Inhale, Urdhva Mukha Śvānāsana
10	DAŚA	Exhale, Adho Mukha Śvānāsana

DHANURĀSANA (Bow Pose)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Exhale, lower body into Chaturanga
-	-	Inhale there, exhale to stomach
8	AṢṬAU	Inhale, take position (5x breaths)
9	NAVA	Inhale, Urdhva Mukha Śvānāsana
10	DAŚA	Exhale, Adho Mukha Śvānāsana

PĀRŚVA DHANURĀSANA (Side Bow Pose)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Exhale, lower body into Chaturanga
-	-	Inhale there, exhale to stomach
8	AṢṬAU	Inhale, take position, lift up, one breath
9	NAVA	Exhale, lower to the right side (5x breaths)
10	DAŚA	Inhale, come up
11	EKĀDAŚA	Exhale, lower to the left side (5x breaths)
12	DUVĀDAŚA	Inhale, come up (5x breaths)
-	-	Exhale, release feet and hands to floor
13	TRAYODAŚA	Inhale, Urdhva Mukha Śvānāsana
14	CATURDAŚA	Inhale, Urdhva Mukha Śvānāsana

UṢṬRĀSANA (Camel Pose)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, jump forward, hold waist
8	AṢṬAU	Exhale, hold heels to enter posture (5x breaths)
9	NAVA	Inhale, come up, hold waist, exhale
10	DAŚA	Inhale, lift up
11	EKĀDAŚA	Exhale, jump back, Chaturanga Dandasana
12	DUĀDAŚA	Inhale, Urdhva Mukha Śvānāsana
13	TRAYODAŚA	Exhale, Adho Mukha Śvānāsana

LAGHU VAJRĀSANA (Little Thunderbolt Pose)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, jump forward, hold waist
8	AṢṬAU	Exhale, grab ankles, go back to position (5x breaths)
9	NAVA	Inhale, come up, hold waist
-	-	Exhale
10	DAŚA	Inhale, lift up
11	EKĀDAŚA	Exhale, jump back, Chaturanga Dandasana
12	DUADAŚA	Inhale, Urdhva Mukha Śvānāsana
13	TRAYODAŚA	Exhale, Adho Mukha Śvānāsana

KAPOTĀSANA

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, jump forward, hold waist
8	AṢṬAU	Exhale, arms up, reach back and take heels with hands (5x breaths)
10	DAŚA	Inhale, straight arms (5x breaths)
-	-	Inhale, come up, hold waist
-	-	Exhale
11	EKĀDAŚA	Inhale, lift up
12	DUADAŚA	Exhale, jump back, Chaturanga Dandasana
13	TRAYODAŚA	Inhale, Urdhva Mukha Śvānāsana
14	CATURDAŚA	Exhale, Adho Mukha Śvānāsana

SUPTA VAJRĀSANA (Reclining Thunderbolt Pose)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, jump through, straight legs, sit down
8	AṢṬAU	Inhale, take Baddha Padmasana
9	NAVA	Exhale, lean back and place your head down (5x breaths)
-	-	Go up and down three times
-	-	Stay down, five breaths
10	DAŚA	Inhale, bring your head back up and return to Baddha Padmasana, exhale
11	EKĀDAŚA	Inhale, lift your Padmasana up
12	DUADAŚA	Exhale, jump back, Chaturanga Dandasana
13	TRAYODAŚA	Inhale, Urdhva Mukha Śvānāsana
14	CATURDAŚA	Exhale, Adho Mukha Śvānāsana

BAKASANA A (Crow Pose A – 5 movements)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, jump forward into squat, set up arms
8	AṢṬAU	Inhale, lift into Crow A
9	NAVA	Exhale, jump back into Chaturanga
10	DAŚA	Inhale, Upward-Facing Dog
11	EKĀDAŚA	Exhale, Downward-Facing Dog

BAKASANA B (Crow Pose B – 5 movements)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, jump to Crow B setup
8	AṢṬAU	Inhale, lift into Crow B
9	NAVA	Exhale, jump back into Chaturanga
10	DAŚA	Inhale, Upward-Facing Dog
11	EKĀDAŚA	Exhale, Downward-Facing Dog

BHARADVĀJĀSANA (Bharadvaja's Twist)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, jump through, sit with straight legs
8	AṢṬAU	Exhale, twist right side (5x breaths)
9	NAVA	Inhale, lift up
10	DAŚA	Exhale, jump back into Chaturanga
11	EKĀDAŚA	Inhale, Urdhva Mukha Śvānāsana
12	DUVĀDAŚA	Exhale, Urdhva Mukha Śvānāsana
13	TRAYODAŚA	Inhale, jump back to seated, straight legs
14	CATURDAŚA	Exhale, twist left side (5x breaths)
15	PAÑCADAŚA	Inhale, lift up
16	SAṬAŚA	Exhale, jump back into Chaturanga
17	SAPTADAŚA	Inhale, Upward-Facing Dog
18	AṢṬAUDAŚA	Exhale, Downward-Facing Dog

ARDHA MATSYENDRĀSANA

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, jump through, straight legs, sit
8	AṢṬAU	Take position right side (5x breaths)
9	NAVA	Inhale, lift up
10	DAŚA	Exhale, jump back, Chaturanga Dandasana
11	EKÁDAŚA	Inhale, Urdhva Mukha Śvānāsana
12	DUADAŚA	Exhale, Urdhva Mukha Śvānāsana
13	TRAYODAŚA	Inhale, jump through, straight legs, sit
14	CATURDAŚA	Take position left side (5x breaths)
15	PAÑCADAŚA	Inhale, lift up
16	SODAŚA	Exhale, jump back, Chaturanga Dandasana
17	SAPTADAŚA	Inhale, Urdhva Mukha Śvānāsana
18	AṢṬAUDAŚA	Exhale, Adho Mukha Śvānāsana

EKA‑PĀDA ŚIRṢĀSANA (One‑Legged Headstand – 20 movements)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, jump around right side into setup
8	AṢṬAU	Exhale, fold forward, grab wrist (5x breaths)
9	NAVA	Inhale, come up, hands in prayer
10	DAŚA	Inhale, lift into one-legged headstand, chin to shin
11	EKĀDAŚA	Exhale, jump back into Chaturanga
12	DUVĀDAŚA	Inhale, Upward-Facing Dog
13	TRAYODAŚA	Exhale, Downward-Facing Dog
14	CATURDAŚA	Inhale, jump around left side into setup
15	PAÑCADAŚA	Exhale, fold forward (5x breaths)
16	AṢṬAU	Inhale, come up, hands in prayer
17	SAPTADAŚA	Inhale, lift into one-legged headstand, chin to shin
18	AŞṬAUDAŚA	Exhale, jump back into Chaturanga
19	EKONAVIṂŚATIḤ	Inhale, Upward-Facing Dog
20	VIṂŚATIḤ	Exhale, Downward-Facing Dog

DVI‑PĀDA ŚĪRṢĀSANA (Both‑Feet‑Behind‑Head Headstand – 14 movements)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, jump legs around, legs behind head (5x breaths)
8	AṢṬAU	Inhale, lift up (5x breaths)
9	NAVA	Bakasana
10	DAŚA	Exhale, jump back, Chaturanga Dandasana
11	EKÁDAŚA	Inhale, Urdhva Mukha Śvānāsana
12	DUADAŚA	Exhale, Adho Mukha Śvānāsana

YOGANIDRASANA (Yogic Sleep Pose – 13 movements)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, jump through, lie down, wrap legs behind head (hold 5 breaths)
8	AṢṬAU	Hold posture
9	NAVA	Inhale, roll into Chakrasana, land in Chaturanga
10	DAŚA	Inhale, Urdhva Mukha Śvānāsana
11	EKĀDAŚA	Exhale, Adho Mukha Śvānāsana

TITTĪBHĀSANA A/B/C (Firefly Pose Variations – 16 movements)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, jump forward into Tittibhāsana A (legs over arms), hold 5 breaths
8	AṢṬAU	Transition into Tittibhāsana B (hands bind behind back), hold 5 breaths
9	NAVA	Inhale, walk forward and back 5 times
10	DAŚA	Inhale, lift into Tittibhāsana A
11	EKĀDAŚA	Exhale, transition into Bakāsana
12	DUĀDAŚA	Exhale, jump back to Chaturanga
13	TRAYODAŚA	Inhale, Urdhva Mukha Śvānāsana
14	CATURDAŚA	Exhale, Adho Mukha Śvānāsana

PINCHA MAYŪRĀSANA (Forearm Stand – 13 movements)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, prepare in Tripod
8	AṢṬAU	Inhale, lift up into Pincha Mayūrāsana (5x breaths)
9	NAVA	Exhale, jump back to Chaturanga
10	DAŚA	Inhale, Urdhva Mukha Śvānāsana
11	EKĀDAŚA	Exhale, Adho Mukha Śvānāsana

KARANDĀVĀSANA (Diving Swan Pose – 15 movements)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Prepare
8	AṢṬAU	Inhale, Lift up, Pinchamayurasana
9	NAVA	Exhale, fold into Padmasana and lower onto arms, hold (5x breaths)
10	DAŚA	Inhale, lift out of lotus, hold (don’t jump)
11	EKĀDAŚA	Exhale, jump back to Chaturanga
12	DUĀDAŚA	Inhale, Urdhva Mukha Śvānāsana
13	TRAYODAŚA	Exhale, Adho Mukha Śvānāsana
14	CATURDAŚA	Inhale, jump forward, stand up, look up
15	PAÑCADAŚA	Exhale, fold forward
-	-	Inhale, return to standing, Samasthiti

MAYŪRĀSANA (Peacock Pose)

English Count	Sanskrit Count	English Instruction
1	EKAM	Feet hip-width apart, fold forward, open feet, flip hands/wrists, look up
2	DVE	Fold forward, head between arms
3	TRĪṆI	Inhale, look up
4	CATVĀRI	Jump back
5	PAÑCA	Inhale, take position (5x breaths)
6	ṢAṬ	Inhale, Urdhva Mukha Śvānāsana
7	SAPTA	Exhale, Adho Mukha Śvānāsana
8	AṢṬAU	Inhale, jump forward, look up
9	NAVA	Exhale, fold forward, head between arms
-	-	Inhale, Samasthiti

NAKRĀSANA (Crocodile Pose – 9 movements)

English Count	Sanskrit Count	English Instruction
1	EKAM	Inhale, lift arms, look up
2	DVE	Exhale, fold forward
3	TRĪṆI	Inhale, look up
4	CATVĀRI	Jump back, Chaturanga Dandasana, hold
5	PAÑCA	Jump forward five times, backward five times
6	ṢAṬ	Inhale, Urdhva Mukha Śvānāsana
7	SAPTA	Exhale, Adho Mukha Śvānāsana
8	AṢṬAU	Inhale, jump forward, stand up, look up
9	NAVA	Exhale, fold forward
-	-	Inhale, Samasthiti

VATAYANĀSANA (Horse Face Pose – 20 movements)

English Count	Sanskrit Count	English Instruction
1	EKAM	Inhale, fold right leg into half-lotus, bind foot with hand
2	DVE	Exhale, fold forward, hands on floor
3	TRĪṆI	Inhale, look up
4	CATVĀRI	Exhale, jump back, lotus foot off floor
5	PAÑCA	Inhale, Urdhva Mukha Śvānāsana
6	ṢAṬ	Exhale, Adho Mukha Śvānāsana
7	SAPTA	Inhale, jump forward, take position right side, five breaths
8	AṢṬAU	Inhale, lift up
9	NAVA	Exhale, jump back
10	DAŚA	Inhale, Urdhva Mukha Śvānāsana
11	EKĀDAŚA	Exhale, Adho Mukha Śvānāsana
12	DUÄDAŚA	Inhale, jump forward, take position left side, five breaths
13	TRAYODAŚA	Inhale, lift up
14	CATURDAŚA	Exhale, jump back
15	PAÑCADAŚA	Inhale, Urdhva Mukha Śvānāsana
16	SODAŚA	Exhale, Adho Mukha Śvānāsana
17	SAPTADAŚA	Inhale, jump forward, look up, bind left foot with hand
18	AṢṬAUDAŚA	Exhale, fold forward
19	EKONAVIṂŚATIḤ	Inhale, look up
20	VIMṢAṬIḤ	Exhale, stand up
-	-	Inhale, Samasthiti

PARIGHĀSANA (Gate Pose)

English Count	Sanskrit Count	English Instruction
1	EKAM	Inhale, lift arms, look up
2	DVE	Exhale, fold forward
3	TRĪṆI	Inhale, look up
4	CATVĀRI	Jump back, Chaturanga Dandasana
5	PAÑCA	Inhale, Urdhva Mukha Śvānāsana
6	ṢAṬ	Exhale, Adho Mukha Śvānāsana
7	SAPTA	Inhale, jump through, straight legs, sit
8	AṢṬAU	Inhale, hands to waist
-	-	Exhale to posture, bend right knee, lean left (5x breaths)
9	NAVA	Inhale, hands to waist
-	-	Exhale
10	DAŚA	Inhale, lift up
11	EKĀDAŚA	Exhale, jump back, Chaturanga Dandasana
12	DUÄDAŚA	Inhale, Urdhva Mukha Śvānāsana
13	TRAYODAŚA	Exhale, Adho Mukha Śvānāsana
14	CATURDAŚA	Inhale, jump through, straight legs
-	-	Exhale
15	PAÑCADAŚA	Inhale, hands to waist
-	-	Exhale into posture, bend left, lean right (5x breaths)
16	SODAŚA	Inhale, hands to waist
-	-	Exhale
17	SAPTADAŚA	Inhale, lift up
18	AṢṬAUDAŚA	Exhale, jump back, Chaturanga Dandasana
19	EKONAVIṂŚATIḤ	Inhale, Urdhva Mukha Śvānāsana
20	VIMṢAṬIḤ	Exhale, Adho Mukha Śvānāsana

GOMUKHĀSANA A & B (Cow Face Pose)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, jump through, straight legs, sit
-	-	Take position right side (5x breaths)
8	AṢṬAU	Lift arms (5x breaths)
9	NAVA	Inhale, lift up
10	DAŚA	Exhale, jump back, Chaturanga Dandasana
11	EKĀDAŚA	Inhale, Urdhva Mukha Śvānāsana
12	DUÄDAŚA	Exhale, Urdhva Mukha Śvānāsana
13	TRAYODAŚA	Inhale, jump through, straight legs, sit
-	-	Take position left side (5x breaths)
14	CATURDAŚA	Lift arms (5x breaths)
15	PAÑCADAŚA	Inhale, lift up
16	SODAŚA	Exhale, jump back, Chaturanga Dandasana
17	SAPTADAŚA	Inhale, Urdhva Mukha Śvānāsana
18	AṢṬAUDAŚA	Exhale, Adho Mukha Śvānāsana

SUPTA URDHVA PĀDA VAJRĀSANA (Supine Thunderbolt Pose)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale jump through, lie down
8	AṢṬAU	Lift legs, right half-lotus, bind foot to hand
-	-	Exhale
9	NAVA	Inhale, roll up, twist right (5x breaths)
10	DAŚA	Inhale, lift up
11	EKĀDAŚA	Exhale, jump back
12	DUÄDAŚA	Inhale, Urdhva Mukha Śvānāsana
13	TRAYODAŚA	Exhale, Adho Mukha Śvānāsana
14	CATURDAŚA	Inhale, jump through, lie down
15	PAÑCADAŚA	Lift legs, left half-lotus, bind foot to hand
-	-	Exhale
16	SODAŚA	Inhale, roll up, twist left, hold (5x breaths)
17	SAPTADAŚA	Inhale, lift up
18	AṢṬAUDAŚA	Exhale, jump back to Chaturanga Dandasana
19	EKONAVIṂŚATIḤ	Inhale, Urdhva Mukha Śvānāsana
20	VIMṢAṬIḤ	Exhale, Adho Mukha Śvānāsana

MUKTA HASTA ŚĪRṢĀSANA A

English Count	Sanskrit Count	English Instruction
7	SAPTA	Prepare
8	AṢṬAU	Inhale, lift up (5x breaths)
9	NAVA	Exhale, jump back, Chaturanga Dandasana
10	DAŚA	Inhale, Urdhva Mukha Śvānāsana
11	EKĀDAŚA	Exhale, Adho Mukha Śvānāsana

MUKTA HASTA ŚĪRṢĀSANA B

English Count	Sanskrit Count	English Instruction
7	SAPTA	Prepare
8	AṢṬAU	Inhale, lift up (5x breaths)
9	NAVA	Exhale, jump back, Chaturanga Dandasana
10	DAŚA	Inhale, Urdhva Mukha Śvānāsana
11	EKĀDAŚA	Exhale, Adho Mukha Śvānāsana

MUKTA HASTA ŚĪRṢĀSANA C

English Count	Sanskrit Count	English Instruction
7	SAPTA	Prepare
8	AṢṬAU	Inhale, lift up (5x breaths)
9	NAVA	Exhale, jump back, Chaturanga Dandasana
10	DAŚA	Inhale, Urdhva Mukha Śvānāsana
11	EKĀDAŚA	Exhale, Adho Mukha Śvānāsana

BADDHA HASTA ŚĪRṢĀSANA A

English Count	Sanskrit Count	English Instruction
7	SAPTA	Prepare
8	AṢṬAU	Inhale, lift up (5x breaths)
9	NAVA	Exhale, jump back, Chaturanga Dandasana
10	DAŚA	Inhale, Urdhva Mukha Śvānāsana
11	EKĀDAŚA	Exhale, Adho Mukha Śvānāsana

BADDHA HASTA ŚĪRṢĀSANA B

English Count	Sanskrit Count	English Instruction
7	SAPTA	Prepare
8	AṢṬAU	Inhale, lift up (5x breaths)
9	NAVA	Exhale, jump back, Chaturanga Dandasana
10	DAŚA	Inhale, Urdhva Mukha Śvānāsana
11	EKĀDAŚA	Exhale, Adho Mukha Śvānāsana

BADDHA HASTA ŚĪRṢĀSANA C

English Count	Sanskrit Count	English Instruction
7	SAPTA	Prepare
8	AṢṬAU	Inhale, lift up (5x breaths)
9	NAVA	Exhale, jump back, Chaturanga Dandasana
10	DAŚA	Inhale, Urdhva Mukha Śvānāsana
11	EKĀDAŚA	Exhale, Adho Mukha Śvānāsana

BADDHA HASTA ŚĪRṢĀSANA D

English Count	Sanskrit Count	English Instruction
7	SAPTA	Prepare
8	AṢṬAU	Inhale, lift up (5x breaths)
9	NAVA	Exhale, jump back, Chaturanga Dandasana
10	DAŚA	Inhale, Urdhva Mukha Śvānāsana
11	EKĀDAŚA	Exhale, Adho Mukha Śvānāsana

SETU BANDHĀSANA (Bridge Pose)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, jump through, lie down
8	AṢṬAU	Exhale, prepare for the pose with feet out, arms crossed
9	NAVA	Inhale, lift up
10	DAŚA	Exhale, down
11	EKĀDAŚA	Inhale, Chakrasana
-	-	Exhale, Chaturanga
12	DUÄDAŚA	Inhale, Urdhva Mukha Śvānāsana
13	TRAYODAŚA	Exhale, Adho Mukha Śvānāsana

Close with steadiness

Finishing Sequence

14 postures / sequences

The closing sequence returns the practice toward inversion, seated focus, integration, and rest.

URDHVA DHANURĀSANA (Upward Bow/Wheel Pose – 3 lifts)

English Count	Sanskrit Count	English Instruction
1	SAPTA	Inhale, jump through, lie down, bend knees
2	AṢṬAU	Inhale, lift into wheel (1st round)
-	-	Exhale, lower down, rest briefly
3	NAVA	Inhale, lift into wheel (2nd round)
-	-	Exhale, lower down
4	DAŚA	Inhale, lift into wheel (3rd round)
-	-	Exhale, lower down

PAŚCIMOTTĀNĀSANA (CLOSING) (Seated Forward Fold – 5 breaths)

English Count	Sanskrit Count	English Instruction
1	EKĀDAŚA	Inhale, sit up, extend legs, fold forward
-	-	Hold for 5 breaths
-	-	Exhale

SALAMBA SARVĀṄGĀSANA (Shoulderstand – 25 breaths)

English Count	Sanskrit Count	English Instruction
1	DUVĀDAŚA	Inhale, roll back, lift into shoulderstand
-	-	Hold for 25 breaths

HALĀSANA (Plow Pose)

English Count	Sanskrit Count	English Instruction
1	TRAYODAŚA	Exhale, from Sarvāṅgāsana lower legs over head
-	-	Feet touch the floor, arms flat or interlaced
-	-	Gaze to nose, hold for several breaths

KARNAPĪḌĀSANA (Ear Pressure Pose)

English Count	Sanskrit Count	English Instruction
1	CATURDAŚA	Inhale, bend knees, bring them to the ground beside ears
-	-	Press knees gently to ears, arms stay extended or clasped
-	-	Hold and breathe deeply

URDHVA PADMĀSANA (Upward Lotus Pose)

English Count	Sanskrit Count	English Instruction
1	PAÑCADAŚA	Inhale, roll up into shoulderstand, place legs in lotus
-	-	Hold position, hands support legs

PIṆḌĀSANA (Embryo in Lotus Pose)

English Count	Sanskrit Count	English Instruction
1	ṢOḌAŚA	Exhale, bend knees, wrap arms around legs
-	-	Curl tightly, hold for several breaths

MATSYĀSANA (Fish Pose)

English Count	Sanskrit Count	English Instruction
1	SAPTADAŚA	Inhale, roll forward out of Piṇḍāsana
-	-	Lie back with legs in lotus, chest lifted
-	-	Crown of head touches ground, hold

UṬṬĀNA PĀDĀSANA (Raised-Legs Pose)

English Count	Sanskrit Count	English Instruction
1	ASTĀDAŚA	Inhale, extend both legs up, arms alongside
-	-	Gaze at toes or navel, hold
-	-	Exhale, release slowly

ŚĪRṢĀSANA (Headstand)

English Count	Sanskrit Count	English Instruction
1	EKONAVIṂŚATIḤ	Inhale, press up into headstand
-	-	Elbows shoulder-width, hands support head
-	-	Legs straight, gaze nose or third eye, hold ~25 breaths

BADDHA PADMĀSANA (Bound Lotus Pose)

English Count	Sanskrit Count	English Instruction
1	VIṂŚATIḤ	Inhale, sit down, take full lotus, bind wrists behind back
-	-	Spine upright, gaze at third eye, hold for 10 breaths

PADMĀSANA (Lotus Pose)

English Count	Sanskrit Count	English Instruction
1	EKAVIṂŚATIḤ	Exhale, release bind, rest hands on knees
-	-	Chin toward chest (Jālandhara Bandha), hold 10 breaths

UTPLUTHI (TŌLĀSANA) (Lifted Lotus Pose)

English Count	Sanskrit Count	English Instruction
1	DVĀVIṂŚATIḤ	Inhale, press hands into floor, lift body
-	-	Legs crossed in lotus, gaze at nose, hold 25 breaths
-	-	Exhale, lower down softly

Take Rest

English Count	Sanskrit Count	English Instruction
1	TRAYOVIṂŚATIḤ	Inhale, lie flat on back
-	-	Arms relaxed, palms up, feet relaxed
-	-	Gaze inward or close eyes, rest 5–10 minutes

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Intermediate Series count FAQ

Questions practitioners ask most often.

What is the Sanskrit count for Ashtanga Intermediate Series?

The count includes a specific number of vinyasas and breaths for each pose, guiding you through entry, holding, and exit with precision. This guide offers a full breakdown.

How many vinyasas are in the Intermediate Series?

What does Nāḍi Śodhana mean in Ashtanga?

When should I start the Intermediate Series?

Integration is the work

Let the count keep breath and mind tethered.

The goal is not to force the next posture. It is to let rhythm, attention, and honest practice support you as the sequence unfolds one breath at a time.

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