ASHTANGA YOGA INTERMEDIATE SERIES (SECOND/NADI SHODHANA)
Ashtanga Yoga Intermediate Series: The Traditional Sanskrit Vinyasa Count
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.
In this series, knowing the count can transform your practice.
It 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 (which is often skipped or lost in drop-in classes)
This guide includes:
The full Sanskrit vinyasa count for every posture in the Intermediate Series
Breath-by-breath transition instructions so you know exactly how to move
Clear tables that mirror a traditional led class experience
Notes on how and when to approach these postures in practice
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.
Remember: mastery isn’t the goal here--integration is. The vinyasa count isn’t something you memorize just to repeat it back. It’s a tool to help you inhabit each posture with presence, and to meet the practice as it unfolds, one breath at a time.
Let it hold you steady as you explore the next layer of this transformative system.
Sun Salutations
SŪRYA NAMASKĀRA A (Sun Salutation A – 9 movements) x5
| English Count | Sanskrit Count | English Instruction |
|---|---|---|
| 1 | EKAM | Inhale, raise arms overhead, palms touch |
| 2 | DVE | Exhale, fold forward, hands to floor |
| 3 | TRINI | Inhale, lift head, look forward |
| 4 | CATVARI | Exhale, jump or step back, Chaturanga Dandasana |
| 5 | PANCA | Inhale, Upward-Facing Dog |
| 6 | ṢAṬ | Exhale, Downward-Facing Dog |
| - | - | Hold for 5 breaths |
| 7 | SAPTA | Inhale, jump or step forward, lift head |
| 8 | ASTAU | Exhale, fold forward |
| 9 | NAVA | Inhale, rise to standing, arms overhead |
| - | - | Exhale, return to Samasthiti |
SŪRYA NAMASKĀRA B (Sun Salutation B – 17 movements) x3
| English Count | Sanskrit Count | English Instruction |
|---|---|---|
| 1 | EKAM | Inhale, bend knees, raise arms (Utkatasana) |
| 2 | DVE | Exhale, fold forward |
| 3 | TRINI | Inhale, lift head |
| 4 | CATVARI | Exhale, jump or step back, Chaturanga Dandasana |
| 5 | PANCA | Inhale, Upward-Facing Dog |
| 6 | ṢAṬ | Exhale, Downward-Facing Dog |
| 7 | SAPTA | Inhale, step right foot forward, arms up (Virabhadrasana A) |
| 8 | ASTAU | 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 |
Standing Sequence
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 | TRINI | Inhale, look up, lengthen |
PADAHASTASANA (Hand-to-Foot Pose – 3 movements)
| English Count | Sanskrit Count | English Instruction |
|---|---|---|
| 2 | DVE | Inhale, hands under feet |
| 3 | TRINI | Exhale, fold forward (5x breaths) |
| 4 | CATVARI | 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 | TRINI | Inhale, come up |
| 4 | CATVARI | Exhale, turn left side, reach down (5x breaths) |
| 5 | PANCA | 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 | TRINI | Inhale, come up |
| 4 | CATVARI | Exhale, reverse your feet, square hips, right hand to outer left foot, left arm up (5x breaths) |
| 5 | PANCA | 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 | TRINI | Inhale, come up |
| 4 | CATVARI | 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 | PANCA | 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 | TRINI | Inhale, come up |
| 4 | CATVARI | Exhale, twist left, bend left knee, right arm over bent left knee, hand down or palms together (5x breaths) |
| 5 | PANCA | 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 | TRINI | Exhale, fold deeper (5x breaths) |
| 4 | CATVARI | Inhale, look up, lengthen |
| - | - | Exhale |
| 5 | PANCA | 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 | TRINI | Exhale, fold forward (5x breaths) |
| 4 | CATVARI | 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 | TRINI | Exhale, fold forward (5x breaths) |
| 4 | CATVARI | 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 | TRINI | Exhale, fold forward (5x breaths) |
| 4 | CATVARI | Inhale, look up, lengthen |
| - | - | Exhale |
| 5 | PANCA | 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 | TRINI | Inhale, come up |
| 4 | CATVARI | Exhale, reverse feet, square hips, fold forward (5x breaths) |
| 5 | PANCA | 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 | TRINI | Inhale, come up |
| 4 | CATVARI | Exhale, open leg to right, gaze left (5x breaths) |
| 5 | PANCA | Inhale, bring leg forward |
| 6 | SAT | Exhale, fold |
| 7 | SAPTA | Inhale, come up, hands to waist (5x breaths) |
| - | - | Exhale, Samasthiti |
| 8 | ASTAU | Inhale, left leg up, hold big toe |
| 9 | NAVA | Exhale, fold forward (5x breaths) |
| 10 | DASA | Inhale, come up |
| 11 | EKĀDASA | Exhale, open leg to left, gaze right (5x breaths) |
| 12 | DUVĀDASA | Inhale, bring leg forward |
| 13 | TRAYODASA | Exhale, fold forward |
| 14 | CATURDASA | 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 | TRINI | Inhale, look up |
| - | - | Exhale there |
| 4 | CATVARI | Inhale, come up |
| - | - | Exhale, leave your leg |
| 5 | PANCA | Inhale, come up, hands to waist (5x breaths) |
| 6 | SAT | Inhale, take left leg into half lotus, bind left arm behind and grab right big toe |
| 7 | SAPTA | Exhale, fold forward (5x breaths) |
| 8 | ASTAU | Inhale, look up |
| 9 | NAVA | Exhale there |
| 10 | DASA | Inhale, come up |
| - | - | Exhale, Samasthiti |
PAŚĀSANA (Noose Pose – 12 movements)
| English Count | Sanskrit Count | English Instruction |
|---|---|---|
| 7 | SAPTA | Inhale, jump, take Pasasana (5x breaths) |
| 8 | ASTAU | Inhale, move to right side Pasasana (5x breaths) |
| 9 | NAVA | Inhale, lift up |
| 10 | DASA | Exhale, jump back into Chaturanga Dandasana |
| 11 | EKĀDASA | Inhale, Urdhva Mukha Svanāsana |
| 12 | DVĀDASA | Exhale, Adho Mukha Svanāsana |
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 | ASTAU | Exhale, Chaturanga Daṇḍāsana |
| 9 | NAVA | Inhale, Urdhva Mukha Śvānāsana |
| 10 | DASA | Exhale, Adho Mukha Śvānāsana |
| 11 | EKĀDASA | Inhale, jump through, take Krouñcāsana left side (5x breaths) |
| — | — | Inhale, lift chest and look up |
| 12 | DVĀDASA | Exhale, Chaturanga Daṇḍāsana |
| 13 | TRAYODASA | Inhale, Urdhva Mukha Śvānāsana |
| 14 | CATURDASA | Exhale, Adho Mukha Śvānāsana |
ŚALABHĀSANA A & B (Locust Pose – 8 movements)
| English Count | Sanskrit Count | English Instruction |
|---|---|---|
| 7 | SAPTA | Exhale, Chaturanga Daṇḍāsana |
| 8 | ASTAU | 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 | DASA | Inhale, lift head/chest and legs into Śalabhāsana B (5 breaths) |
| — | — | Exhale, Chaturanga Daṇḍāsana |
| 11 | EKĀDASA | Inhale, Urdhva Mukha Śvānāsana |
| 12 | DVĀDASA | 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 | ASTAU | Inhale take position (5x breaths) |
| 9 | NAVA | Inhale, Urdhva Mukha Śvānāsana |
| 10 | DASA | 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 | ASTAU | Inhale, take position (5x breaths) |
| 9 | NAVA | Inhale, Urdhva Mukha Śvānāsana |
| 10 | DASA | 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 | ASTAU | Inhale, take position, lift up, one breath |
| 9 | NAVA | Exhale, lower to the right side (5x breaths) |
| 10 | DASA | Inhale, come up |
| 11 | EKĀDASA | Exhale, lower to the left side (5x breaths) |
| 12 | DUVĀDASA | Inhale, come up (5x breaths) |
| - | - | Exhale, release feet and hands to floor |
| 13 | TRAYODASA | Inhale, Urdhva Mukha Śvānāsana |
| 14 | CATURDASA | Inhale, Urdhva Mukha Śvānāsana |
UṢṬRĀSANA (Camel Pose)
| English Count | Sanskrit Count | English Instruction |
|---|---|---|
| 7 | SAPTA | Inhale, jump forward, hold waist |
| 8 | ASTAU | Exhale, hold heels to enter posture (5x breaths) |
| 9 | NAVA | Inhale, come up, hold waist, exhale |
| 10 | DASA | Inhale, lift up |
| 11 | EKĀDASA | Exhale, jump back, Chaturanga Dandasana |
| 12 | DUĀDASA | Inhale, Urdhva Mukha Svanasana |
| 13 | TRAYODASA | Exhale, Adho Mukha Svanasana |
LAGHU VAJRĀSANA (Little Thunderbolt Pose)
| English Count | Sanskrit Count | English Instruction |
|---|---|---|
| 7 | SAPTA | Inhale, jump forward, hold waist |
| 8 | ASTAU | Exhale, grab ankles, go back to position (5x breaths) |
| 9 | NAVA | Inhale, come up, hold waist |
| - | - | Exhale |
| 10 | DASA | Inhale, lift up |
| 11 | EKADAŚA | Exhale, jump back, Chaturanga Dandasana |
| 12 | DUADASA | Inhale, Urdhva Mukha Svanasana |
| 13 | TRAYODASA | Exhale, Adho Mukha Svanasana |
KAPOTĀSANA
| English Count | Sanskrit Count | English Instruction |
|---|---|---|
| 7 | SAPTA | Inhale, jump forward, hold waist |
| 8 | ASTAU | Exhale, arms up, reach back and take heels with hands (5x breaths) |
| 10 | DASA | Inhale, straight arms (5x breaths) |
| - | - | Inhale, come up, hold waist |
| - | - | Exhale |
| 11 | EKADAŚA | Inhale, lift up |
| 12 | DUADASA | Exhale, jump back, Chaturanga Dandasana |
| 13 | TRAYODASA | Inhale, Urdhva Mukha Svanasana |
| 14 | CATURDASA | Exhale, Adho Mukha Svanasana |
SUPTA VAJRĀSANA (Reclining Thunderbolt Pose)
| English Count | Sanskrit Count | English Instruction |
|---|---|---|
| 7 | SAPTA | Inhale, jump through, straight legs, sit down |
| 8 | ASTAU | 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 | DASA | Inhale, bring your head back up and return to Baddha Padmasana, exhale |
| 11 | EKADAŚA | Inhale, lift your Padmasana up |
| 12 | DUADASA | Exhale, jump back, Chaturanga Dandasana |
| 13 | TRAYODASA | Inhale, Urdhva Mukha Svanasana |
| 14 | CATURDASA | Exhale, Adho Mukha Svanasana |
BAKASANA A (Crow Pose A – 5 movements)
| English Count | Sanskrit Count | English Instruction |
|---|---|---|
| 7 | SAPTA | Inhale, jump forward into squat, set up arms |
| 8 | ASTAU | Inhale, lift into Crow A |
| 9 | NAVA | Exhale, jump back into Chaturanga |
| 10 | DASA | Inhale, Upward-Facing Dog |
| 11 | EKADAŚA | 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 | ASTAU | Inhale, lift into Crow B |
| 9 | NAVA | Exhale, jump back into Chaturanga |
| 10 | DASA | Inhale, Upward-Facing Dog |
| 11 | EKADAŚA | Exhale, Downward-Facing Dog |
BHARADVĀJĀSANA (Bharadvaja's Twist)
| English Count | Sanskrit Count | English Instruction |
|---|---|---|
| 7 | SAPTA | Inhale, jump through, sit with straight legs |
| 8 | ASTAU | Exhale, twist right side (5x breaths) |
| 9 | NAVA | Inhale, lift up |
| 10 | DASA | Exhale, jump back into Chaturanga |
| 11 | EKADAŚA | Inhale, Urdhva Mukha Svanasana |
| 12 | DUVĀDASA | Exhale, Urdhva Mukha Svanasana |
| 13 | TRAYODASA | Inhale, jump back to seated, straight legs |
| 14 | CATURDASA | Exhale, twist left side (5x breaths) |
| 15 | PANCADASA | Inhale, lift up |
| 16 | SAṬAŚA | Exhale, jump back into Chaturanga |
| 17 | SAPTADASA | Inhale, Upward-Facing Dog |
| 18 | ASTAUDASA | Exhale, Downward-Facing Dog |
ARDHA MATSYENDRĀSANA
| English Count | Sanskrit Count | English Instruction |
|---|---|---|
| 7 | SAPTA | Inhale, jump through, straight legs, sit |
| 8 | ASTAU | Take position right side (5x breaths) |
| 9 | NAVA | Inhale, lift up |
| 10 | DASA | Exhale, jump back, Chaturanga Dandasana |
| 11 | EKÁDASA | Inhale, Urdhva Mukha Svanasana |
| 12 | DUADASA | Exhale, Urdhva Mukha Svanasana |
| 13 | TRAYODASA | Inhale, jump through, straight legs, sit |
| 14 | CATURDASA | Take position left side (5x breaths) |
| 15 | PANCADASA | Inhale, lift up |
| 16 | SODASA | Exhale, jump back, Chaturanga Dandasana |
| 17 | SAPTADASA | Inhale, Urdhva Mukha Svanasana |
| 18 | ASTAUDASA | Exhale, Adho Mukha Svanasana |
EKA‑PĀDA ŚIRṢĀSANA (One‑Legged Headstand – 20 movements)
| English Count | Sanskrit Count | English Instruction |
|---|---|---|
| 7 | SAPTA | Inhale, jump around right side into setup |
| 8 | ASTAU | Exhale, fold forward, grab wrist (5x breaths) |
| 9 | NAVA | Inhale, come up, hands in prayer |
| 10 | DASA | Inhale, lift into one-legged headstand, chin to shin |
| 11 | EKADAŚA | Exhale, jump back into Chaturanga |
| 12 | DUVĀDASA | Inhale, Upward-Facing Dog |
| 13 | TRAYODASA | Exhale, Downward-Facing Dog |
| 14 | CATURDASA | Inhale, jump around left side into setup |
| 15 | PAÑCADASA | Exhale, fold forward (5x breaths) |
| 16 | ASTAU | Inhale, come up, hands in prayer |
| 17 | SAPTADASA | Inhale, lift into one-legged headstand, chin to shin |
| 18 | AŞṬAUDASA | Exhale, jump back into Chaturanga |
| 19 | EKUNAVIMŚATIḤ | Inhale, Upward-Facing Dog |
| 20 | VIMŚATIḤ | 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 | ASTAU | Inhale, lift up (5x breaths) |
| 9 | NAVA | Bakasana |
| 10 | DASA | Exhale, jump back, Chaturanga Dandasana |
| 11 | EKÁDASA | Inhale, Urdhva Mukha Svanasana |
| 12 | DUADASA | Exhale, Adho Mukha Svanasana |
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 | ASTAU | Hold posture |
| 9 | NAVA | Inhale, roll into Chakrasana, land in Chaturanga |
| 10 | DASA | Inhale, Urdhva Mukha Svanasana |
| 11 | EKĀDASA | Exhale, Adho Mukha Svanasana |
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 | ASTAU | Transition into Tittibhāsana B (hands bind behind back), hold 5 breaths |
| 9 | NAVA | Inhale, walk forward and back 5 times |
| 10 | DASA | Inhale, lift into Tittibhāsana A |
| 11 | EKĀDASA | Exhale, transition into Bakāsana |
| 12 | DUĀDASA | Exhale, jump back to Chaturanga |
| 13 | TRAYODASA | Inhale, Urdhva Mukha Svanasana |
| 14 | CATURDASA | Exhale, Adho Mukha Svanasana |
PINCHA MAYŪRĀSANA (Forearm Stand – 13 movements)
| English Count | Sanskrit Count | English Instruction |
|---|---|---|
| 7 | SAPTA | Inhale, prepare in Tripod |
| 8 | ASTAU | Inhale, lift up into Pincha Mayūrāsana (5x breaths) |
| 9 | NAVA | Exhale, jump back to Chaturanga |
| 10 | DASA | Inhale, Urdhva Mukha Svanasana |
| 11 | EKĀDASA | Exhale, Adho Mukha Svanasana |
KARANDĀVĀSANA (Diving Swan Pose – 15 movements)
| English Count | Sanskrit Count | English Instruction |
|---|---|---|
| 7 | SAPTA | Prepare |
| 8 | ASTAU | Inhale, Lift up, Pinchamayurasana |
| 9 | NAVA | Exhale, fold into Padmasana and lower onto arms, hold (5x breaths) |
| 10 | DASA | Inhale, lift out of lotus, hold (don’t jump) |
| 11 | EKĀDASA | Exhale, jump back to Chaturanga |
| 12 | DUĀDASA | Inhale, Urdhva Mukha Svanasana |
| 13 | TRAYODASA | Exhale, Adho Mukha Svanasana |
| 14 | CATURDASA | Inhale, jump forward, stand up, look up |
| 15 | PANCADASA | 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 | TRINI | Inhale, look up |
| 4 | CATVARI | Jump back |
| 5 | PANCA | Inhale, take position (5x breaths) |
| 6 | SAT | Inhale, Urdhva Mukha Svanasana |
| 7 | SAPTA | Exhale, Adho Mukha Svanasana |
| 8 | ASTAU | Inhale, jump forward, look up |
| 9 | NAVA | Exhale, fold forward, head between arms |
| - | - | Inhale, Samsthiti |
NAKRĀSANA (Crocodile Pose – 9 movements)
| English Count | Sanskrit Count | English Instruction |
|---|---|---|
| 1 | EKAM | Inhale, lift arms, look up |
| 2 | DVE | Exhale, fold forward |
| 3 | TRINI | Inhale, look up |
| 4 | CATVARI | Jump back, Chaturanga Dandasana, hold |
| 5 | PANCA | Jump forward five times, backward five times |
| 6 | SAT | Inhale, Urdhva Mukha Svanasana |
| 7 | SAPTA | Exhale, Adho Mukha Svanasana |
| 8 | ASTAU | Inhale, jump forward, stand up, look up |
| 9 | NAVA | Exhale, fold forward |
| - | - | Inhale, Samsthiti |
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 | TRINI | Inhale, look up |
| 4 | CATVARI | Exhale, jump back, lotus foot off floor |
| 5 | PANCA | Inhale, Urdhva Mukha Svanasana |
| 6 | SAT | Exhale, Adho Mukha Svanasana |
| 7 | SAPTA | Inhale, jump forward, take position right side, five breaths |
| 8 | AŞTAU | Inhale, lift up |
| 9 | NAVA | Exhale, jump back |
| 10 | DASA | Inhale, Urdhva Mukha Svanasana |
| 11 | EKADAŚA | Exhale, Adho Mukha Svanasana |
| 12 | DUÄDASA | Inhale, jump forward, take position left side, five breaths |
| 13 | TRAYODAŚA | Inhale, lift up |
| 14 | CATURDAŚA | Exhale, jump back |
| 15 | PAÑCADAŚA | Inhale, Urdhva Mukha Svanasana |
| 16 | SODASA | Exhale, Adho Mukha Svanasana |
| 17 | SAPTADASA | Inhale, jump forward, look up, bind left foot with hand |
| 18 | AṢṬAUDASA | Exhale, fold forward |
| 19 | EKUNAVIMŚATIḤ | Inhale, look up |
| 20 | VIMSATIḤ | Exhale, stand up |
| - | - | Inhale, Samsthiti |
PARIGHĀSANA (Gate Pose)
| English Count | Sanskrit Count | English Instruction |
|---|---|---|
| 1 | EKAM | Inhale, lift arms, look up |
| 2 | DVE | Exhale, fold forward |
| 3 | TRINI | Inhale, look up |
| 4 | CATVARI | Jump back, Chaturanga Dandasana |
| 5 | PANCA | Inhale, Urdhva Mukha Svanasana |
| 6 | SAT | Exhale, Adho Mukha Svanasana |
| 7 | SAPTA | Inhale, jump through, straight legs, sit |
| 8 | AŞTAU | Inhale, hands to waist |
| - | - | Exhale to posture, bend right knee, lean left (5x breaths) |
| 9 | NAVA | Inhale, hands to waist |
| - | - | Exhale |
| 10 | DASA | Inhale, lift up |
| 11 | EKADAŚA | Exhale, jump back, Chaturanga Dandasana |
| 12 | DUÄDASA | Inhale, Urdhva Mukha Svanasana |
| 13 | TRAYODAŚA | Exhale, Adho Mukha Svanasana |
| 14 | CATURDAŚA | Inhale, jump through, straight legs |
| - | - | Exhale |
| 15 | PAÑCADAŚA | Inhale, hands to waist |
| - | - | Exhale into posture, bend left, lean right (5x breaths) |
| 16 | SODASA | Inhale, hands to waist |
| - | - | Exhale |
| 17 | SAPTADASA | Inhale, lift up |
| 18 | AṢṬAUDASA | Exhale, jump back, Chaturanga Dandasana |
| 19 | EKUNAVIMŚATIḤ | Inhale, Urdhva Mukha Svanasana |
| 20 | VIMSATIḤ | Exhale, Adho Mukha Svanasana |
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 | DASA | Exhale, jump back, Chaturanga Dandasana |
| 11 | EKADAŚA | Inhale, Urdhva Mukha Svanasana |
| 12 | DUÄDASA | Exhale, Urdhva Mukha Svanasana |
| 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 | SODASA | Exhale, jump back, Chaturanga Dandasana |
| 17 | SAPTADASA | Inhale, Urdhva Mukha Svanasana |
| 18 | AṢṬAUDASA | Exhale, Adho Mukha Svanasana |
SUPTA URDHVA PĀDA VAJRĀSANA (Supine Thunderbolt Pose)
| English Count | Sanskrit Count | English Instruction |
|---|---|---|
| 7 | SAPTA | Inhale jump through, lie down |
| 8 | AŞTAU | Lift legs, right half-lotus, bind foot to hand |
| - | - | Exhale |
| 9 | NAVA | Inhale, roll up, twist right (5x breaths) |
| 10 | DASA | Inhale, lift up |
| 11 | EKADAŚA | Exhale, jump back |
| 12 | DUÄDASA | Inhale, Urdhva Mukha Svanasana |
| 13 | TRAYODAŚA | Exhale, Adho Mukha Svanasana |
| 14 | CATURDAŚA | Inhale, jump through, lie down |
| 15 | PAÑCADAŚA | Lift legs, left half-lotus, bind foot to hand |
| - | - | Exhale |
| 16 | SODASA | Inhale, roll up, twist left, hold (5x breaths) |
| 17 | SAPTADASA | Inhale, lift up |
| 18 | AṢṬAUDASA | Exhale, jump back to Chaturanga Dandasana |
| 19 | EKUNAVIMŚATIḤ | Inhale, Urdhva Mukha Svanasana |
| 20 | VIMSATIḤ | Exhale, Adho Mukha Svanasana |
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 | DASA | Inhale, Urdhva Mukha Svanasana |
| 11 | EKADAŚA | Exhale, Adho Mukha Svanasana |
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 | DASA | Inhale, Urdhva Mukha Svanasana |
| 11 | EKADAŚA | Exhale, Adho Mukha Svanasana |
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 | DASA | Inhale, Urdhva Mukha Svanasana |
| 11 | EKADAŚA | Exhale, Adho Mukha Svanasana |
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 | DASA | Inhale, Urdhva Mukha Svanasana |
| 11 | EKADAŚA | Exhale, Adho Mukha Svanasana |
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 | DASA | Inhale, Urdhva Mukha Svanasana |
| 11 | EKADAŚA | Exhale, Adho Mukha Svanasana |
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 | DASA | Inhale, Urdhva Mukha Svanasana |
| 11 | EKADAŚA | Exhale, Adho Mukha Svanasana |
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 | DASA | Inhale, Urdhva Mukha Svanasana |
| 11 | EKADAŚA | Exhale, Adho Mukha Svanasana |
| 7 | SAPTA | Inhale, jump through, lie down |
| 8 | AŞTAU | Exhale, prepare for the pose with feet out, arms crossed |
| 9 | NAVA | Inhale, lift up |
| 10 | DASA | Exhale, down |
| 11 | EKADAŚA | Inhale, Chakrasana |
| - | - | Exhale, Chaturanga |
| 12 | DUÄDASA | Inhale, Urdhva Mukha Svanasana |
| 13 | TRAYODAŚA | Exhale, Adho Mukha Svanasana |
URDHVA DHANURĀSANA (Upward Bow/Wheel Pose – 3 lifts)
| English Count | Sanskrit Count | English Instruction |
|---|---|---|
| 1 | SAPTA | Inhale, jump through, lie down, bend knees |
| 2 | ASTAU | Inhale, lift into wheel (1st round) |
| - | - | Exhale, lower down, rest briefly |
| 3 | NAVA | Inhale, lift into wheel (2nd round) |
| - | - | Exhale, lower down |
| 4 | DASA | Inhale, lift into wheel (3rd round) |
| - | - | Exhale, lower down |
PAŚCIMOTTĀNĀSANA (CLOSING) (Seated Forward Fold – 5 breaths)
| English Count | Sanskrit Count | English Instruction |
|---|---|---|
| 1 | EKĀDASA | Inhale, sit up, extend legs, fold forward |
| - | - | Hold for 5 breaths |
| - | - | Exhale |
SALAMBA SARVĀṄGĀSANA (Shoulderstand – 25 breaths)
| English Count | Sanskrit Count | English Instruction |
|---|---|---|
| 1 | DUVĀDASA | Inhale, roll back, lift into shoulderstand |
| - | - | Hold for 25 breaths |
HALĀSANA (Plow Pose)
| English Count | Sanskrit Count | English Instruction |
|---|---|---|
| 1 | TRAYODASA | 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 | CATURDASA | 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 | PANCADASA | 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 | SAPTADASA | 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 | ASTĀDASA | 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 | EKUNAVIṂŚATIḤ | 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 | VIMŚATIḤ | 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 | DUVĀVIṂŚATIḤ | 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 |
Want help mastering the Sanskrit count
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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?
Each posture has a unique count, but the structure follows a consistent breath-and-movement rhythm. The full guide details each step.
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.
When should I start the Intermediate Series?
After gaining stability in the Primary Series, and ideally with an experienced teacher or Mysore-style guidance.
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The Yoga Shala is a body movement studio with a specialized approach, customizing each client's class experience, based on their goals and needs. Our goal is to foster a lighthearted, non-dogmatic, warm and encouraging environment.
Quick Links
Information
Address
Call Us
© 2026 The Yoga Shala - All Rights Reserved.