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SERIES 02 · Nadi Shodhana

Intermediate Series

The sequence develops backbends, twists, arm balances and inversions. Cleansing the nadis belongs to its traditional framework.

This overview groups related variants into pose families. It is a reading map, not a claim about a universal pose count or an instruction to complete the whole sequence.

Sun salutations

2 pose families
Samasthiti
1. Sun salutations

Surya Namaskara A

Sun Salutation A

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Utkatasana
2. Sun salutations

Surya Namaskara B

Sun Salutation B

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Standing foundations

8 pose families
Padangusthasana
1. Standing foundations

Padangusthasana

Big-toe hold

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Padahastasana
2. Standing foundations

Padahastasana

Hands under feet

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Utthita Trikonasana
3. Standing foundations

Utthita Trikonasana

Extended triangle

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Parivrtta Trikonasana
4. Standing foundations

Parivrtta Trikonasana

Revolved triangle

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Utthita Parsvakonasana
5. Standing foundations

Utthita Parsvakonasana

Extended side angle

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Parivrtta Parsvakonasana
6. Standing foundations

Parivrtta Parsvakonasana

Revolved side angle

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Prasarita Padottanasana A
7. Standing foundations

Prasarita Padottanasana A

Wide-legged forward fold

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Parsvottanasana
8. Standing foundations

Parsvottanasana

Pyramid fold

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Intermediate Series pose families

27 pose families
Pasasana
1. Intermediate Series pose families

Pasasana

Bound squat twist

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Krounchasana
2. Intermediate Series pose families

Krounchasana

Heron

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Salabhasana A
3. Intermediate Series pose families

Salabhasana A

Locust

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Bhekasana
4. Intermediate Series pose families

Bhekasana

Frog

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Dhanurasana
5. Intermediate Series pose families

Dhanurasana

Bow

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Parsva Dhanurasana
6. Intermediate Series pose families

Parsva Dhanurasana

Side bow

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Ustrasana
7. Intermediate Series pose families

Ustrasana

Camel

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Laghu Vajrasana
8. Intermediate Series pose families

Laghu Vajrasana

Little thunderbolt

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Kapotasana A
9. Intermediate Series pose families

Kapotasana A

Ashtanga pigeon backbend

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Supta Vajrasana · Supported form
10. Intermediate Series pose families

Supta Vajrasana · Supported form

Reclining bound lotus

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Bakasana A
11. Intermediate Series pose families

Bakasana A

Crane

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Bharadvajasana
12. Intermediate Series pose families

Bharadvajasana

Bharadvaja twist

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Ardha Matsyendrasana
13. Intermediate Series pose families

Ardha Matsyendrasana

Half lord-of-fishes twist

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Eka Pāda Śīrṣāsana
14. Intermediate Series pose families

Eka Pāda Śīrṣāsana

One leg behind head

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Dwi Pāda Śīrṣāsana A
15. Intermediate Series pose families

Dwi Pāda Śīrṣāsana A

Two legs behind head

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Yoga Nidrāsana
16. Intermediate Series pose families

Yoga Nidrāsana

Yogic sleep pose

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Tittibhāsana A
17. Intermediate Series pose families

Tittibhāsana A

Firefly

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Pincha Mayūrāsana
18. Intermediate Series pose families

Pincha Mayūrāsana

Forearm stand

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Kāraṇḍavāsana
19. Intermediate Series pose families

Kāraṇḍavāsana

Lotus forearm balance

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Mayurasana
20. Intermediate Series pose families

Mayurasana

Peacock

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Nakrasana
21. Intermediate Series pose families

Nakrasana

Crocodile

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Vatayanasana
22. Intermediate Series pose families

Vatayanasana

Horse pose

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Parighasana
23. Intermediate Series pose families

Parighasana

Gate

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Gomukhasana B
24. Intermediate Series pose families

Gomukhasana B

Cow face

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Supta Urdhva Pada Vajrasana · Final seated stage
25. Intermediate Series pose families

Supta Urdhva Pada Vajrasana · Final seated stage

Rolling half-lotus sequence

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Mukta Hasta Sirsasana A
26. Intermediate Series pose families

Mukta Hasta Sirsasana A

Free-hand headstands

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Baddha Hasta Sirsasana A
27. Intermediate Series pose families

Baddha Hasta Sirsasana A

Bound-arm headstands

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Backbending

2 pose families
Urdhva Dhanurasana
1. Backbending

Urdhva Dhanurasana

Upward bow

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Paschimottanasana A
2. Backbending

Paschimottanasana A

Seated forward fold

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Finishing

14 pose families
Salamba Sarvangasana
1. Finishing

Salamba Sarvangasana

Supported shoulderstand

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Halasana
2. Finishing

Halasana

Plough

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Karnapidasana
3. Finishing

Karnapidasana

Ear-pressure pose

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Urdhva Padmasana
4. Finishing

Urdhva Padmasana

Upward lotus

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Pindasana
5. Finishing

Pindasana

Folded lotus

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Matsyasana · Lotus
6. Finishing

Matsyasana · Lotus

Fish

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Uttana Padasana
7. Finishing

Uttana Padasana

Raised limbs

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Sirsasana A
8. Finishing

Sirsasana A

Headstand

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Balasana
9. Finishing

Balasana

Child's pose

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Baddha Padmasana · Upright form
10. Finishing

Baddha Padmasana · Upright form

Bound lotus

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Yoga Mudra
11. Finishing

Yoga Mudra

Yoga seal

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Padmasana
12. Finishing

Padmasana

Lotus

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Utpluthih
13. Finishing

Utpluthih

Lifted lotus

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Savasana
14. Finishing

Savasana

Reclining rest

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Older names and shapes

In Gheraṇḍa Saṃhitā 2.30–31, Mayurasana has both palms on the ground, the abdomen on the elbows and the legs in lotus. The leg position differs from this series’ straight-legged illustration. The passage gives no modern series order.

Sources for this page

  1. Gheraṇḍa Saṃhitā — translation by Sris Chandra Vasu (1895)2.30–31, p. 15 · Wellcome Collection

Practising with care

If you have an injury or a medical condition, take medication, are pregnant or breastfeeding, or have another circumstance that may affect your practice, consult a qualified healthcare professional about suitable activities and necessary adaptations.

Learn new and demanding poses with a qualified yoga teacher. Adapt the range to your body and stop if you feel pain or dizziness. A short video illustrates movement; its length does not prescribe how long to hold a pose.

Headstands, shoulder stands and lotus are not starting poses for beginners. Injuries, balance problems or glaucoma are examples of reasons to assess suitability individually. Do not force a bind or use the body as leverage against the knee.