INTERMEDIATE SERIES

  PASASANA PARSVAYOH DRSTI - TO THE SIDE 14 VINYASAS Sapta 7: Inhale, jump, and land on both feet, and knees bent. Twist to the right side, and wrap the left arm around both legs. Lock the hands behind the back. Breath five times. ...

  KROUNCHASANA URDHVE DRSTI - UP TO THE SKY 22 VINYASAS Sapta 7: Inhale, Jump through to a seated position with the right leg folded back. Take the left leg with both hands, look up Atau 8: Exhale, pull the left leg toward the chest,...

  SALABHASANA NASAGRE DRSTI - TIP OF THE NOSE 9 VINYASAS Catvari 4: Exhale, Chaturanga Dandasana Panca 5: Salabhasana A Inhale, stomach on the floor, both arms extended to the side, hands with palms facing upward, push the chest forward,...

  DHANURASANA NASAGRE DRSTI - TIP OF THE NOSE 9 VINYASAS Catvari 4: Exhale, Chaturanga Dandasana Panca 5: Inhale, bend the knees, bring the feet toward the buttocks, and grasp the ankles with the hands. Draw the shoulder blades onto...

  PARSVA DHANURASANA NASAGRE DRSTI - TIP OF THE NOSE 13 VINYASAS Catvari 4: Exhale, Chaturanga Dandasana Panca 5: Inhale, bend the knees, bring the feet toward the buttocks, and grasp the ankles with the hands. Draw the shoulder...

  USTRASANA BHRUMADHYE DRSTI - THIRD EYE 15 VINYASAS Sapta 7: Inhale, jump, and land on your knees, place both hands on the back of the hips Astau 8: Exhale, bend backward and place the hands on the heels. Push the hips forward,...

  LAGHUVAJRASANA BHRUMADHYE DRSTI - THIRD EYE 15 VINYASAS Sapta 7: Inhale, jump, and land on your knees, place both hands on the back of the hips Astau 8: Exhale, bend backward let your hands slide down on the front of your thighs,...

  KAPOTASANA A AND B BHRUMADHYE DRSTI - THIRD EYE 15 VINYASAS Sapta 7: Inhale, jump, and land on your knees, place both hands on the back of the hips Astau 8: Exhale, bend backward let the hands hang down over the top of the head,...

  SUPTA VAJRASANA NASAGRE DRSTI - TIP OF THE NOSE 15 VINYASAS Sapta 7: Inhale, Jump through to a seated position, Dandasana Astau 8: Exhale, fold the legs into Lotus position, wrap the left arm, then the right around the back, and...

  BAKASANA NASAGRE DRRSTI - TIP OF THE NOSE 13 VINYASAS Sapta 7: Inhale, jump forward balancing on straight arms, bend legs in the air. Exhale, squat down. Inhale, place knees on the armpits, shift the body weight forward, lift up...

  BHARADVAJASANA PARSVAYOH DRSTI - TO THE SIDE 20 VINYASAS Sapta 7: Inhale, Jump through to a seated position, Dandasana Astau 8: Exhale, place the left leg on the floor outside the left hip, place right foot in half lotus position,...

  ARDHA MATSYENDRASANA PARSVAYOH DRSTI - TO THE SIDE 20 VINYASAS Sapta 7: Inhale, Jump through to a seated position, Dandasana Astau 8: Exhale, bend the left leg, place right foot on the floor outside the left knee, Inhale, twist...

  EKA PADA SIRSASANA PADAGRE DRSTI - TIP OF THE BIG TOE 22 VINYASAS Sapta 7: Inhale, Jump through to seated position, with the right leg over the right arm, then place the right foot behind the head Astau 8: Exhale, bend forward,...

  DWI PADA SIRSASANA NASAGRE DRSTI - TIP OF THE NOSE 13 VINYASAS Sapta 7: Inhale, jump forward balancing on straight arms, place the legs on the upper arms Astau 8: Exhale,  Sit down, shift the feet behind the head, bring hands ...

    BHRUMADHYA DRSTI - THIRD EYE 13 VINYASAS Sapta 7: Inhale, Jump through to a seated position, Dandasana, Exhale, lie down Inhale, take both legs far behind the back Astau 8: Exhale, bring the left foot first, then the right...

  TITTHIBHASANA NASAGRE DRSTI - TIP OF THE NOSE 16 VINYASAS Sapta 7: Inhale, jump forward balancing on straight arms, place the legs on the upper arms, straighten both legs. Tittibhasana A. Gaze at the tip of the nose. Breathe five...

  PINCHA MAYURASANA NASAGRE DRSTI - TIP OF THE NOSE 13 VINYASAS Sapta 7: Inhale, Jump forward and lend on your knees. Exhale, place the elbows on the floor, plant firmly and parallel the forearm on the floor, lift the buttock Astau...

  KARANDAVASANA NASAGRE DRSTI - TIP OF THE NOSE 15 VINYASAS Sapta 7: Inhale, Jump forward and lend on your knees. Exhale, place the elbows on the floor, plant firmly and parallel the forearm on the floor, lift the buttock Astau 8:...

  MAYURASANA NASAGRE DRSTI - TIP OF THE NOSE 9 VINYASAS Samasthitih Ekam 1: Inhale, bend forward, place both hands on the floor, fingers facing backward, head up Dve 2: Exhale, head to the knees Trini 3: Inhale, lift only the...

  NAKRASANA NASAGRE DRSTI - TIP OF THE NOSE 9 VINYASAS Samasthitih Ekam 1: Inhale, lift the arms up, look up. Dve 2: Exhale, forward fold and touch the nose to the knees Trini 3: Inhale, lift the head up, look forward Catvari...

  VATAYANASANA URDHVE DRSTI - UP TO THE SKY 20 VINYASAS Samasthitih Ekam 1: Inhale, take the right leg into half lotus, bind the right hand behind the back, and catch the right big toe Dve 2: Exhale, forward fold, left...

  PARIGHASANA URDHVE DRSTI - UP TO THE SKY 22 VINYASAS Sapta 7: Inhale, jump through with the right knee bent, take it to the front, place right foot next to the right hip, hands to waist, straight back. Astau 8: exhale, bend to...

  GOMUKHASANA NASAGRE DRSTI - TIP OF THE NOSE 22 VINYASAS Sapta 7: Inhale, jump through to Dandasana Astau 8: Exhale, bend both legs, take right knee over the left, close heels under your buttocks, take hands around the right knee,...

  SUPTA URDHVA PADA VAJRASANA PARSVAYOH DRSTI - TO THE SIDE 22 VINYASAS Sapta 7: Inhale, Jump through to Dandasana position Astau 8: Exhale, lay down, Inhale, lift both legs. Exhale take the right foot in lotus-position, the right...

  MUKTA HASTA SIRSASANA A NASAGRE DRSTI - TIP OF THE NOSE 13 VINYASAS Sapta 7: Inhale, come on your knees, place the hands at shoulder distance from each other Exhale, Place the head on the floor, exhale Astau 8: Inhale, lift both...

  MUKTA HASTA SIRSASANA B NASAGRE DRSTI - TIP OF THE NOSE 13 VINYASAS Sapta 7: Inhale, come on your knees, place the hands with palms facing upward, arms straight Exhale, Place the head on the floor, exhale Astau 8: Inhale, lift...

  MUKTA HASTA SIRSASANA C NASAGRE DRSTI - TIP OF THE NOSE 13 VINYASAS Sapta 7: Inhale, come on your knees, place the hands to the side, arms straight, place the head on the floor, exhale Astau 8: Inhale, lift both legs up to Mukta...

    NASAGRE DRSTI - TIP OF THE NOSE 13 VINYASAS Sapta 7: Inhale, come on your knees, place the forearm on the floor, interlock the finger, place the head on the floor before the hands, exhale Astau 8: Inhale, lift both legs up...

  BADDHA HASTA SIRSASANA B NASAGRE DRSTI - TIP OF THE NOSE 13 VINYASAS Sapta 7: Inhale, come on your knees, place the forearm on the floor, cross the arms, place the head on the floor after the arms, exhale. Astau 8: Inhale, lift...

  BADDHA HASTA SIRSASANA C NASAGRE DRSTI - TIP OF THE NOSE 13 VINYASAS Sapta 7: Inhale, come on your knees, place the forearm on the floor, place the head between the arms, exhale Astau 8: Inhale, lift both legs up to Baddha Hasta...

  BADDHA HASTA SIRSASANA D NASAGRE DRSTI - TIP OF THE NOSE 13 VINYASAS Sapta 7: Inhale, Inhale, come on your knees, place the elbows on the floor, place the head between the arms, and the hands on your shoulders, exhale Astau 8:...