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, look up, lengthen
2	DVE	Exhale, fold forward
3	TRINI	Inhale, look up, lengthen
-	-	Exhale, Samasthiti

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

English Count	Sanskrit Count	English Instruction
1	EKAM	Inhale, hands under feet, look up
2	DVE	Exhale, fold forward
3	TRINI	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
3	TRINI	Inhale, come up
4	CATVARI	Exhale, turn left side, reach down
5	PANCA	Inhale, come up
-	-	Exhale, Samasthiti

PARIVṚTTA TRIKOṆĀSANA (Revolved Triangle – 5 movements)

English Count	Sanskrit Count	English Instruction
1	EKAM	Inhale, twist right, arms open
2	DVE	Exhale, right hand to ground or shin
3	TRINI	Exhale, right hand to ground or shin
4	CATVARI	Exhale, deepen twist, hand down
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 hand down, left arm reaches overhead
3	TRINI	Inhale, come up
4	CATVARI	Exhale, left hand down, right arm reaches overhead
5	PANCA	Inhale, come up
-	-	Exhale, Samasthiti

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

English Count	Sanskrit Count	English Instruction
1	EKAM	Inhale, open to right, arms out
2	DVE	Exhale, twist left, right hand down
3	TRINI	Inhale, come up
4	CATVARI	Exhale, twist right, left hand down
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
3	TRINI	Inhale, look up, lengthen
4	CATVARI	Exhale, fold deeper
5	PANCA	Exhale, fold deeper
-	-	Exhale, Samasthiti

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
3	TRINI	Inhale, look up
4	CATVARI	Exhale, fold forward
-	-	Exhale, Samasthiti

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

English Count	Sanskrit Count	English Instruction
1	EKAM	Inhale, hands interlaced behind back
2	DVE	Exhale, fold forward
3	TRINI	Inhale, look up
4	CATVARI	Exhale, come up
-	-	Exhale, Samasthiti

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
3	TRINI	Inhale, look up
4	CATVARI	Exhale, fold forward
5	PANCA	Inhale, come up
-	-	Exhale, Samasthiti

PĀRSVOTTĀNĀSANA (Intense Side Stretch – 5 movements)

English Count	Sanskrit Count	English Instruction
1	EKAM	Inhale, turn to side, hands in prayer behind back
2	DVE	Exhale, fold forward
3	TRINI	Inhale, come up
4	CATVARI	Exhale, fold deeper
5	PANCA	Inhale, come up
-	-	Exhale, Samasthiti

PAŚĀSANA (Noose Pose – 14 movements)

English Count	Sanskrit Count	English Instruction
1	IN (hands up)	Inhale, arms lift in Tādāsana
2	EX (Uttānāsana)	Exhale, fold forward
3	IN	Inhale, lift head forward
4	EX (Chaturanga)	Exhale, jump back into Chaturanga Dandasana
5	IN (Up Dog)	Inhale, Urdhva Mukha Svanāsana
6	EX (Down Dog)	Exhale, Adho Mukha Svanāsana
7	IN (turn left)	Inhale, jump through and twist left into Paśāsana
-	-	Hold for 5 breaths
8	IN (turn right)	Inhale, twist right in Paśāsana
-	-	Hold for 5 breaths
9	IN	Inhale, jump up from Paśāsana
10	EX	Exhale, jump back into Chaturanga
11	IN (Up Dog)	Inhale, Urdhva Mukha Svanāsana
12	EX (Down Dog)	Exhale, Adho Mukha Svanāsana
13	IN (jump up)	Inhale, jump forward from Down Dog
14	EX	Exhale, Uttānāsana → Tādāsana → Samaśthiti

Paśāsana has 14 full vinyāsas, from Samaśthiti through Samaśthiti

KROUṆCHĀSANA (Heron Pose – 22 movements)

English Count	Sanskrit Count	English Instruction
1	IN (hands up)	Inhale, arms lift in Tādāsana
2	EX (Uttānāsana)	Exhale, fold forward
3	IN	Inhale, lift head
4	EX (Chaturanga)	Exhale, jump back into Chaturanga
5	IN (Up Dog)	Inhale, Urdhva Mukha Svanāsana
6	EX (Down Dog)	Exhale, Adho Mukha Svanāsana
7	IN (jump)	Inhale, jump forward lifting right leg into Heron
8	EX	Exhale, fold, chin to shin, hold for 5 breaths
9	IN	Inhale, lift head and grab shin
10	EX (Chaturanga)	Exhale, jump back into Chaturanga
11	IN (Up Dog)	Inhale, Urdhva Mukha Svanāsana
12	EX (Down Dog)	Exhale, Adho Mukha Svanāsana
13	IN (jump)	Inhale, jump forward, left leg into Heron
14	EX	Exhale, fold, chin to shin, hold for 5 breaths
15	IN	Inhale, lift head and grab shin
16	EX (Chaturanga)	Exhale, jump back into Chaturanga
17	IN (Up Dog)	Inhale, Urdhva Mukha Svanāsana
18	EX (Down Dog)	Exhale, Adho Mukha Svanāsana
19	IN (jump)	Inhale, jump forward into Heron (replicate sequence)
20	EX	Exhale, fold, chin to shin
21	IN	Inhale, lift head
22	EX	Exhale, jump back into Chaturanga → Up/Down Dog → Uttānāsana → Samaśthiti

Krounchāsana has 22 full vinyāsas per full sequence, symmetrical on both sides

ŚALABHĀSANA A & B (Locust Pose – 9 movements)

English Count	Sanskrit Count	English Instruction
1	SAPTA	Inhale, lift head + legs in A (arms by sides)
-	-	Hold for 5 breaths
2	ASTAU	Inhale, lift chest + legs with hands reaching back (B)
-	-	Hold for 5 breaths
3	NAVA	Inhale, lift head + legs again
4	DASA	Exhale, lower into Chaturanga
5	EKĀDASA	Inhale, Upward-Facing Dog
6	DUVĀDASA	Exhale, Downward-Facing Dog
7	TRAYODASA	Inhale, jump forward, lift head
8	CATURDASA	Exhale, return to Uttānāsana
9	PANCADASA	Inhale, rise to standing into Samaśthiti

(Salabhāsana is counted as 9 full vinyāsas from Samaśthiti back to Samaśthiti)

BHEKASANA (Frog Pose – 9 movements)

English Count	Sanskrit Count	English Instruction
1	SAPTA	Inhale, lie on belly, bend knees, hold feet
-	-	Press feet to ground
2	ASTAU	Inhale, lift chest off floor
-	-	Hold for 5 breaths
3	NAVA	Inhale, lift chest further
4	DASA	Exhale, lower into Chaturanga
5	EKĀDASA	Inhale, Upward-Facing Dog
6	DUVĀDASA	Exhale, Downward-Facing Dog
7	TRAYODASA	Inhale, jump forward, lift head
8	CATURDASA	Exhale, Uttānāsana
9	PANCADASA	Inhale, Samaśthiti

(Bhekasana counts 9 full vinyāsas)

DHANURĀSANA (Bow Pose – 9 movements)

English Count	Sanskrit Count	English Instruction
1	SAPTA	Inhale, lie prone, reach back, bend knees, hold ankles
-	-	Press feet toward floor, lift thighs
2	ASTAU	Inhale, lift chest and pull feet further
-	-	Hold for 5 breaths
3	NAVA	Inhale, lift even higher
4	DASA	Exhale, lower body into Chaturanga
5	EKĀDASA	Inhale, Upward-Facing Dog
6	DUVĀDASA	Exhale, Downward-Facing Dog
7	TRAYODASA	Inhale, jump forward, lift head
8	CATURDASA	Exhale, Uttānāsana
9	PANCADASA	Inhale, rise to Samaśthiti

(Dhanurāsana has 9 full vinyāsas)

PĀRŚVA DHANURĀSANA (Side Bow Pose – 13 movements)

English Count	Sanskrit Count	English Instruction
1	SAPTA	Inhale, lie prone, reach back, hold feet for Dhanurāsana
2	ASTAU	Exhale, roll onto right side into side bow
3	NAVA	Inhale, hold strong for 5 breaths
4	DASA	Exhale, return to Dhanurāsana
5	EKĀDASA	Inhale, roll onto left side, switch sides
6	DUVĀDASA	Exhale, hold for 5 breaths
7	TRAYODASA	Inhale, roll onto belly in Dhanurāsana
8	CATURDASA	Exhale, Dhanurāsana hold
9–10	PANCADASA–ṢAṬAŚA	Inhale + Exhale, Dhanurāsana → Chaturanga transition
11	EKĀDASA	Inhale, Upward-Facing Dog
12	DUVĀDASA	Exhale, Downward-Facing Dog
13	TRAYODASA	Inhale, jump forward → Uttānāsana → Samaśthiti

UṢṬRĀSANA (Camel Pose – 15 movements)

English Count	Sanskrit Count	English Instruction
1	SAPTA	Inhale, jump forward, hands to waist
2	ASTAU	Exhale, drop onto knees, hands on waist, begin backbend
3	NAVA	Inhale, continue bending back to reach heels
4	DASA	Exhale, deepen, hold heels for 5 breaths
5	EKĀDASA	Inhale, come upright into ½ Uṣṭrāsana
6	DUVĀDASA	Exhale, return hands to waist
7	TRAYODASA	Inhale, Urdhva Mukha Svanāsana
8	CATURDASA	Exhale, Adho Mukha Svanāsana
9	PANCADASA	Inhale, jump forward, head lifts
10	ṢOḌAŚA	Exhale, fold in forward Uttānāsana
11	EKĀDASA	Inhale, come upright, arms raise
12	DUVĀDASA	Exhale, jump back into Chaturanga
13	TRAYODASA	Inhale, Upward-Facing Dog
14	CATURDASA	Exhale, Downward-Facing Dog
15	PANCADASA	Inhale, jump forward into Uttānāsana → Samaśthiti

LAGHU VAJRĀSANA (Little Thunderbolt Pose – 5 movements)

English Count	Sanskrit Count	English Instruction
1	SAPTA	Inhale, sit on heels, lift chest into Vajrāsana
2	ASTAU	Exhale, fold chest toward thighs
3–4	NAVA–DASA	Inhale/exhale, hold for approx. 5 breaths
5	EKĀDASA	Inhale, lift chest back up
–	–	Exhale, transition (Jump back through vinyāsa)

KAPOTĀSANA (Deep Camel/Pigeon – 5 movements)

English Count	Sanskrit Count	English Instruction
1	SAPTA	Inhale, move into deep one-leg Camel backbend
2	ASTAU	Exhale, deepen into bind
3–4	NAVA–DASA	Hold for approx. 5 breaths
5	EKĀDASA	Inhale, release and come upright
–	–	Exhale, transition (Jump forward)

SUPTA VAJRĀSANA (Reclining Thunderbolt Pose – 14 movements)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, jump through, lie down with straight legs, come into reclining Vajrāsana
8	ASTAU	Exhale, place into Padmāsana (lotus)
9	NAVA	Exhale, lower head to floor, hold for 5 breaths, then lift/lower ×3 and stay down for 5 breaths
10	DASA	Inhale, lift head, return to Baddha Padmāsana, release feet
11	EKADAŚA	Inhale, lift lotus legs
12	DUVĀDASA	Exhale, jump back to Chaturanga
13	TRAYODASA	Inhale, Upward-Facing Dog
14	CATURDASA	Exhale, Downward-Facing Dog

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 – 18 movements)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, jump through, sit with straight legs
8	ASTAU	Exhale, twist right side, hold for 5 breaths
9	NAVA	Inhale, lift up
10	DASA	Exhale, jump back into Chaturanga
11	EKADAŚA	Inhale, Upward-Facing Dog
12	DUVĀDASA	Exhale, Downward-Facing Dog
13	TRAYODASA	Inhale, jump back to seated
14	CATURDASA	Exhale, twist left side, hold for 5 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 (Half Lord of the Fishes – 18 movements)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, jump through, sit with legs straight
8	ASTAU	Exhale, twist right side, hold for 5 breaths
9	NAVA	Inhale, lift up
10	DASA	Exhale, jump back into Chaturanga
11	EKADAŚA	Inhale, Upward-Facing Dog
12	DUVĀDASA	Exhale, Downward-Facing Dog
13	TRAYODASA	Inhale, jump back to seated
14	CATURDASA	Exhale, twist left side, hold for 5 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

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, hold for 5 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, hold for 5 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 up, legs swing behind head (feet clasped), hold for 5 breaths
8	ASTAU	Hold posture
9	NAVA	Inhale, shift into Tittibhāsana
10	DASA	Exhale, drop feet around arms, hold for 5 breaths
11	EKĀDASA	Inhale, Bakāsana
12	DUĀDASA	Exhale, jump back to Chaturanga
13	TRAYODASA	Inhale, Upward-Facing Dog
14	CATURDASA	Exhale, Downward-Facing Dog → Jump through → Stand → Samasthiti

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, Upward-Facing Dog
11	EKĀDASA	Exhale, Downward-Facing Dog → Jump through → Samasthiti

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, Upward-Facing Dog
14	CATURDASA	Exhale, Downward-Facing Dog → Jump through → Samasthiti

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, hold 5 breaths
9	NAVA	Exhale, jump back to Chaturanga
10	DASA	Inhale, Upward-Facing Dog
11	EKĀDASA	Exhale, Downward-Facing Dog → Jump through → Samasthiti

KARANDĀVĀSANA (Diving Swan Pose – 15 movements)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, set up in Padma + Pincha Mayūrāsana
8	ASTAU	Inhale, lift into Karandāvāsana, hold 5 breaths
9	NAVA	Exhale, fold back into Padma under arms, hold 5 breaths
10	DASA	Inhale, lift out of lotus, hold (don’t jump)
11	EKĀDASA	Exhale, jump back to Chaturanga
12	DUĀDASA	Inhale, Upward-Facing Dog
13	TRAYODASA	Exhale, Downward-Facing Dog
14	CATURDASA	Inhale, Jump forward, stand, look up
15	PANCADASA	Exhale, fold forward → Come up → Samasthiti

MAYŪRĀSANA (Peacock Pose – 9 movements)

English Count	Sanskrit Count	English Instruction
1	EKAM	Inhale, prepare with feet hip-width, look up
2	DVE	Exhale, fold with head between arms
3	TRINI	Inhale, look up
4	CATVARI	Exhale, jump back to Dhanurāsana setup
5	PANCA	Inhale, lift into Mayūrāsana, hold 5 breaths
6	ṢAṬ	Inhale, Upward-Facing Dog
7	SAPTA	Exhale, Downward-Facing Dog
8	ASTAU	Inhale, jump forward, look up
9	NAVA	Exhale, foldforward → Samasthiti

NAKRĀSANA (Crocodile Pose – 9 movements)

English Count	Sanskrit Count	English Instruction
1	EKAM	Inhale, arms lift, gaze forward
2	DVE	Exhale, fold forward
3	TRINI	Inhale, look up
4	CATVARI	Exhale, jump back into Chaturanga
5	PANCA	Inhale, Upward-Facing Dog
6	ṢAṬ	Exhale, Downward-Facing Dog
7	SAPTA	Inhale, jump forward, gaze up
8	ASTAU	Exhale, fold forward
9	NAVA	Inhale, rise to Samasthiti

VATAYANĀSANA (Horse Face Pose – 20 movements)

English Count	Sanskrit Count	English Instruction
1	EKAM	Inhale, lift right leg into half-lotus, bind foot with hand
2	DVE	Exhale, fold forward into Vatayanasana A
3	TRINI	Inhale, look up
4	CATVARI	Exhale, jump back, foot floats off floor
5	PANCA	Inhale, Upward-Facing Dog
6	ṢAṬ	Exhale, Downward-Facing Dog
7	SAPTA	Inhale, jump forward, right side bind with left foot high, hold 5 breaths
8	AṢṬAU	Lift up from pose
9	NAVA	Exhale, jump back
10–16	DASA–SAPTADASA	Flow through Up-Dog → Down-Dog, jump forward into left side bind, hold 5 breaths, come up
17–20	AṢṬAUDASA–VIMSATIḤ	Repeat choreography to complete 20 counts → Samasthiti

PARIGHĀSANA (Gate Pose – 20 movements)

English Count	Sanskrit Count	English Instruction
1	EKAM	Inhale, arms lift, look up
2	DVE	Exhale, fold forward
3	TRINI	Inhale, look up
4	CATVARI	Exhale, jump back into Chaturanga
5	PANCA	Inhale, Upward-Facing Dog
6	ṢAṬ	Exhale, Downward-Facing Dog
7	SAPTA	Inhale, jump through to right side Gate, hold for 5 breaths
8	AṢṬAU	Inhale, hands to waist
9	NAVA	Exhale, jump back
10–16	DASA–SAPTADASA	Flow transition to left side Gate, 5 breaths, come up, flow through Upward Dog → Downward Dog

GOMUKHĀSANA A & B (Cow Face Pose – 22 movements)

English Count	Sanskrit Count	English Instruction
1–6	IN/EX cycles	Jump through, land seated, stack legs (right over left), hold A & B for 5 breaths
7	SAPTA	Inhale, come up from CowFace
8	ASTAU	Exhale, plant hands, prepare
9	NAVA	Inhale, Up‑Dog
10	DASA	Exhale, Down‑Dog
11–18	EKĀDASA–CATURDASA	Jump through to left‑leg position, hold splits, finish flow → Samasthiti

SUPTA URDHVA PĀDA VAJRĀSANA (Supine Thunderbolt Pose – 22 movements)

English Count	Sanskrit Count	English Instruction
7	SAPTA	Inhale, jump through, lie supine
8	AṢTAU	Inhale, lift right leg into half‑lotus, bind hand
9	NAVA	Inhale, roll upright into twist, hold 5 breaths
10	DASA	Inhale, lift up, release Chaturanga
11–14	EKADAŚA–CATURDASA	Jump back into Up‑Dog & Down‑Dog
15	PANCADASA	Inhale, jump through, lift left leg half‑lotus, bind
16–20	SODASA–VIMSATIḤ	Roll up twist left, hold 5 breaths, jump back to Chaturanga → U‑Dog → D‑Dog → Samasthiti

MUKTA HASTA ŚĪRṢĀSANA A–C (Tripod/Free-Hand Headstand A–C – each 13 movements)

Pose	English Count	Sanskrit Count	Instruction
A–C	1–6	IN/EX combos	Jump into tripod/prayer prep → hold for 5 breaths
-	7	SAPTA	Lift legs up into full headstand
-	8–11	AṢTAU–DUADASA	Return through vinyasa flow → Samasthiti

BADDHA HASTA ŚĪRṢĀSANA A–D (Bound-Hand Headstand A–D – each 13 movements)

Same structure as Mukta Hasta series, but with hands bound behind back:

Pose	English Count	Sanskrit Count	Instruction
A–D	1–6	IN/EX combos	Jump to bound-set, 5‑breath hold
-	7	SAPTA	Lift to full headstand with bound arms
-	8–11	AṢTAU–DUADASA	Return through vinyasa flow → Samasthiti

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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