Ashtanga yoga asanas names list and meaning of the postures of the intermediate series (second series)

Download the yoga poster chart of the second series
PDF Ashtanga yoga chart   |   JPG Ashtanga yoga chart

Release soreness from your yoga practice

Discover the massage therapy for the yogi(ni)

Ashtanga yoga asanas names and sequences.
list and meaning of yoga poses of the intermediate series, also called Nadi Sodhana

Click here for the primary series list of yogasana

What are the poses of the secondary series of Ashtanga yoga?

1) STANDING POSES

** The starting standing asanas are same as in the primary series until Parshvottanasana

  • Samasthiti
    Standing still
  • Surya Namaskara (A & B)
      Sun salutation
  • Padangushtasana
      Thumb to foot pose
  • Pada hastasana
      Hand to foot pose
  • Utthita Trikonasana
      Extended triangle pose
  • Parivritta Trikonasana
      Revolved extended triangle pose
  • Utthita Parshvakonasana
      Extended side way angle pose
  • Parivritta Parshvakonasana
      Revolved extended side way angle pose
  • Prasarita Padottanasana (A, B, C & D)
      Spread feet stretching pose
  • Parshvottanasana
      Sideways stretching pose

2) INTERMEDIATE POSES

  • Pashasana
      Noose Pose 
  • Krounchasana
      Heron Pose 
  • Shalabhasana A, B
      Locust Pose
  • Bhekasana
      Frog Pose
  • Dhanurasana
      Bow Pose
  • Parsvadhanurasana
      Side Bow Pose
  • Ustrasana
      Camel Pose
  • Laghu Vajrasana
      Little Thunderbolt Pose
  • Kapotasana
      Dove Pose
  • Supta Vajrasana
      Sleeping Thunderbolt Pose
  • Bakasana
      Crow Pose
  • Bharadvajasana
      Bharadvāja’s Pose (name of a sage)
  • Ardha Matsyendraasana
      Half Matsyendraasana’s Pose (name of a sage)
  • Ekapada Sirsasana A, B, C
      One foot behind the head Pose
  • Dwipada Sirsasana B
      Two feet behind the head Pose
  • Yoga nidrasana
      Yoga Sleep Pose
  • Tittibhasana A, B, C
      Firefly Pose
  • Pincha Mayurasana
      Peacock Tail Pose
  • Karandavasana
      Himalayan Goose Pose
  • Mayurasana
      Peacock Pose
  • Nakrasana
      Crocodile Pose
  • Vatayanasana
      Horse Face Pose
  • Parighasana
      Iron Bar Pose
  • Gomukhasana A, B, C
      Cow Face Pose
  • Supta Urdhvapada Vajrasana A, B
      Sleeping Elevated Vajra’s Pose
  • Mukta Hasta Sirsasana A, B, C
      Open Hand Head Stand
  • Baddha Hasta Sirsasana A, B, C, D
      Bound Hand Head Stand
  • Urdhva Dhanurasana
      Elevated Bow Pose
  • Drop back to Urdhva Dhanurasana
  • Paschimattanasana
      West-Back (extended-intense) stretching pose

3) FINISHING POSES

  • Salamba Sarvangasana
    All limbs pose
  • Halasana
      Plow pose
  • Karnapidasana
      Ear pressure pose
  • Urdhva Padmasana
      Elevated lotus pose
  • Pindasana
      Embryo pose
  • Matsyasana
      Fish pose
  • Uttana Padasana
      Extended foot pose
  • Shirshasana
      Head standing pose
  • Baddha Padmasana
      Bound lotus pose
  • Yoga Mudra
      Yoga gesture
  • Padmasana
      Lotus pose
  • Uth Pluthi (Tolasana)
      Sprung up
  • Shavasana
      Corpse pose

Ashtanga Practice in Mysore

Yoga Therapy in Mysore

Yoga physical  Therapy

Find a yoga massage therapist near you

Book an amazing yogic treatment now