---
title: "Ashtanga Intermediate Series Classes in HSR Layout, Bengaluru"
description: "Deepen your practice with the Ashtanga Intermediate Series. Join authentic Nadi Shodhana classes with a Level 2 Authorized teacher in HSR Layout, Bangalore."
canonical: https://mytribe.in/sanjanasekar/ashtanga-yoga-classes/the-ashtanga-intermediate-series-nadi-shodhana
last_updated: 2025-09-06
---

# Ashtanga Intermediate Series: Nadi Shodhana

Tribe Verified · Level 2 Authorized Ashtanga teacher

By [Sanjana Sekar](https://mytribe.in/sanjanasekar) · Online & Studio at HSR Layout, Bengaluru · ₹600 per session (estimate)

Part of [Ashtanga Yoga Classes](https://mytribe.in/sanjanasekar/ashtanga-yoga-classes). [View full gallery](https://mytribe.in/sanjanasekar/ashtanga-yoga-classes/gallery)

Deepening your practice with the Intermediate Series is a journey of cleansing energy channels and discovering new layers of strength within.

## Photos and videos

- [Video: A clip of my practice showing a transition into a standing posture, embodying the inner fire that illuminates the journey through the Intermediate Series.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ab0d2d60-5bf2-44f2-982a-187d3d449a44)
- [Video: This video shows the deep backbends of the Intermediate Series, Laghuvajrasana and Kapotasana, which are tools to bring awareness to our whole being.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/085a9e9c-5234-4689-b6f2-cc02a04dce52)
- [Video: Karandavasana, a challenging inversion and arm balance, which teaches the art of balancing softness and strength at the right moments.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d46552af-385c-41ab-990b-fe9efeb65a7a)
- [Video: Tittibhasana, or Firefly Pose, an arm balance that requires core strength and reminds us that the divine spark is found when we turn inward.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/034f0376-1f5c-495c-9bc7-dcbc55ffc62d)
- [Video: Another arm balance from the series, showing that we receive what we need when we stop asking for what we do not.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8b04185f-8e03-4098-b079-3e2316b19dca)
- ![Eka Pada Sirsasana, or Leg-Behind-Head Pose, a deep hip opener that represents the courage to take small steps toward uncomfortable growth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6816fe29-f2c4-48af-8cca-87b79233080b)
- [Video: A transition into Karandavasana, illustrating how surrender happens organically through earnest effort, not by force.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/27619340-8111-4bfb-8359-097aede11b3d)
- [Video: Practicing dropbacks into Urdhva Dhanurasana (Upward Bow Pose), a reminder that showing up daily creates eternal support over time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d50244ea-ef68-464e-8da5-625a0743e98b)
- [Video: Another look at Karandavasana, highlighting the interplay between working hard and letting go in order to surrender.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/294b2e46-cbe4-45f6-bd55-3bb0aa5a6e09)
- [Video: A forward bending posture from the series, symbolizing the continuous expansion of our vision on this sacred journey of transformation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e53020da-d78d-4e8b-9701-afc9e08eef17)
- [Video: Bharadvajasana, a seated twist that teaches us to practice without agenda, freeing up energy and leading to wisdom.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/280f3b76-e214-40eb-843e-9139749598c1)
- [Video: Practicing Karandavasana on my home terrace, a moment of morning bliss that is both challenging and deeply rewarding.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8f735f79-950e-45b7-8a61-7379a0bc1d39)
- [Video: A fluid dropback practice, showing how appreciating each moment, no matter how small, enhances our sense of fulfillment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fc11237e-49da-4969-913b-68b5a59586ff)
- [Video: Prasarita Padottanasana, a wide-legged forward bend, which is my happy place for finding balance and taking responsibility for my wellbeing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f324e96b-cf07-48d4-b248-8f652d4516fa)
- [Video: A sequence including headstand variations, illustrating how consistent practice builds an internal treasure of wisdom and growth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cf52a039-71d6-4ef8-a06f-f0126946c947)
- [Video: Pincha Mayurasana, or Forearm Stand, an inversion that teaches us to unfold our powers by embracing uncertainty rather than seeking certainty.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9d93ab66-3094-43c2-9b50-ac27911796ec)
- [Video: Bakasana, or Crow Pose, practiced as the sun rises, reminding us that we too can rise from darkness and shine our own light.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/284e45b1-d605-477a-83b8-7cb094f21afa)
- [Video: A sequence including Pasasana and Krounchasana, postures that help quiet the wandering mind and find stillness in our natural state.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d41e6f02-13f6-4baf-b1b6-20513ac7efaa)
- [Video: Eka Pada Sirsasana, practiced outdoors, showing how patience is not passive but a form of concentrated strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c56e08a5-e95a-44a3-bbce-871a7b1d8ee3)
- [Video: Tittibhasana, or Firefly Pose, which teaches self-compassion and kindness in the face of setbacks, which is the key to resilience.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cbcbf246-d3c5-484f-b2cf-bdfde5a1a7c7)
- [Video: The journey of overcoming challenges in Pincha Mayurasana, showing that after we fall and break, we can rise, heal, and overcome.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bee20e31-a4ad-43e2-b1ec-c9c6e1040030)
- [Video: Dwi Pada Sirsasana, or Two-Legs-Behind-Head Pose, a deep forward bend that encourages us to learn by reflecting on our experiences.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6ad7df87-2584-441d-b6d7-da3c67023aa0)
- [Video: Practicing Pincha Mayurasana, a reminder to feel the fear and do it anyway, as bravery is about moving forward despite fear.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/db5de158-9677-4941-8e88-c5a6f6a3eff3)
- [Video: Kapotasana, a deep backbend that teaches us we must make a choice to take a chance if we want anything in life to change.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e1b39e07-52f7-45de-9ed4-af5797d11736)
- [Video: Supta Vajrasana, a reclining backbend that reminds us we are not here to be accepted, but to be the exception.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/30c9d7df-5ecf-4ddb-91a1-0278a7d5d9ca)
- [Video: Dhanurasana, or Bow Pose, which teaches that happiness and progress happen when we focus on our own lives rather than comparing with others.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2ba5d3ef-1e33-4e1c-8950-05f7258dcf9d)
- [Video: A failed attempt at Karandavasana, showing that life is a journey of choices, and the best choice is to keep moving forward after every failure.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8124c963-950d-42a2-8239-f3c2e59a0f04)
- [Video: Pasasana, a challenging twist that embodies the four D's that truly work: Dedication, Devotion, Discipline, and Determination.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b9223098-5a86-4f15-b9d3-a5d83c36c63a)
- [Video: A self-catch dropback, demonstrating how asana practice grounds us and gives us the choice to navigate life's chaos with awareness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/df2e19be-5322-4676-8f10-9c0d13853fb5)
- [Video: The progression of Pincha Mayurasana, showing how strength and growth come only through continuous effort and struggle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/28b435b8-5b82-49f3-adda-481aff902bbd)
- [Video: Laghuvajrasana, a deep backbend that teaches us that sometimes life must turn us upside down so we can learn to live right side up.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/82e43cde-cb90-47a4-b73c-d59075c374e1)
- [Video: The consistent effort required for Karandavasana, emphasizing that the entire practice is about consistency.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b501c0a6-7b23-42af-85c9-9efa6a762341)
- [Video: Building a strong foundation in Pincha Mayurasana, a reminder that moving slowly and intentionally is often better than rushing ahead.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/abfe244d-dc79-44e7-a94d-45f7756d7b2a)
- [Video: Ardha Matsyendrasana, a seated twist, which teaches us to surrender to the flow of life rather than fighting it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6409ac41-677b-4cdd-93b3-81e2ea6e6098)
- ![A professional photo of Eka Pada Sirsasana, illustrating the Kathopanishad's definition of yoga as steady control of the senses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5e8bf034-a14f-4904-bdd2-bb147c2a6e5e)
- [Video: My partner assisting me in Karandavasana, showing the importance of a support system for feedback, adjustments, and encouragement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1d202bb8-12d1-4b98-9b3f-d37420205e50)
- [Video: Krounchasana, a seated heron pose, reminding us that everything we do is practice for something greater than where we currently are.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/408febdf-6db6-4b75-960b-ce5a9096e8bb)
- [Video: Dwi Pada Sirsasana, a posture that embodies the yogic concept of 'Abhinivesha' or the natural carefulness that even the wise possess.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ac6058c6-0196-4ce9-8f67-08d374bb442f)
- [Video: Bakasana, or Crow Pose, which teaches that bravery is not the absence of fear, but the strength to keep going despite it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d7efa1b0-29a6-4afc-8545-ce16377310d8)
- [Video: My two-year journey with Pincha Mayurasana, showing how asana teaches us patience and perseverance both on and off the mat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8f43a83f-e5fb-4ecb-9682-2ecb7d1a0790)
- [Video: Eka Pada Sirsasana, a posture that helps us practice being in the present moment, which is the most beautiful place to be.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/96d1850b-01c5-4405-93da-1159aced3c84)
- [Video: A sequence of backbends including Ustrasana and Kapotasana, demonstrating how the breath alone can connect us to our inner reality.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3f646fff-0d88-49cd-9d82-7162d873f27f)
- [Video: Tittibhasana, a pose that teaches us to meet the constant changes and extremities of practice with a steady mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a10e3097-9b8f-407d-9804-06c81eee0071)
- [Video: A dropback practice illustrating the difference between Tamas (inertia) and Sattva (stability), and the importance of choosing which quality to embody.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c515a244-1b8e-420e-a329-2d30a5b25d77)

## About The Ashtanga Intermediate Series: Nadi Shodhana

The Intermediate Series (Nadi Shodhana) is a specific methodology designed to cleanse the nadis, or energy channels, and it shifts the focus from the healing aspect of the Primary Series to a deeper structural refinement. Before we begin these advanced sequences at my HSR Layout shala, we verify that your Primary Series foundation is stable, as the intensity of postures like Kapotasana or Karandavasana demands both precise alignment and a consistent, steady breath to remain safe.

While the Primary Series (Yoga Chikitsa) focuses on therapy and detoxifying the body, the Intermediate Series, or Nadi Shodhana, is about purifying the nervous system. It introduces a challenging array of deep backbends, intense hip openers, and arm balances that shift the practitioner’s internal experience. 

### The Path of Nadi Shodhana

Nadi Shodhana literally translates to 'nerve cleansing.' As we move through this series, we are not simply adding more difficult poses for the sake of progression. We are creating specific structural heat to open the energy channels that may remain blocked by previous tension or trauma. This is why I insist on a solid foundation. If the body is not prepared for the intensity of poses like Eka Pada Sirsasana (Leg-Behind-Head), the practice becomes a source of injury rather than a path to freedom.

### My Approach to Intermediate

- **Safety and Progression:** In my HSR Layout classes, I teach these postures only when I see your body is ready. We do not rush. I use hands-on adjustments to help you find the correct line of action, ensuring you don't compromise your spine in the deeper backbends.
- **Individualized Adjustments:** Every student’s anatomy is different. Whether you are struggling with the balance required for Tittibhasana or the depth needed for Laghuvajrasana, I provide guidance tailored to your specific physical reality.
- **Consistency:** The Intermediate Series requires a high level of discipline. My Mysore-style classes are designed to help you maintain this rhythm, with 3 sessions per week at my shala or online, ensuring the 'internal treasure chamber' is built through sustained, daily effort.

This series is a marathon, not a sprint. If you are a student of the Primary Series and feel ready to explore the next stage of your sadhana, come join us. We work with what is available, building strength slowly and intentionally.

## About Sanjana Sekar

I’m Sanjana. I spent my early years as an architect, but yoga pulled me in fully. I teach from my home-shala in HSR Layout, focusing on the traditional Ashtanga lineage I learned from Guruji Sharath Jois, helping students build strength and awareness through the Intermediate Series.

[See all of Sanjana Sekar's services](https://mytribe.in/sanjanasekar)

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- [Practice in Nature](https://mytribe.in/sanjanasekar/ashtanga-yoga-classes/practice-in-nature)
- [Join My Classes & Workshops](https://mytribe.in/sanjanasekar/ashtanga-yoga-classes/join-my-classes-workshops)
- [The Daily Practice](https://mytribe.in/sanjanasekar/ashtanga-yoga-classes/the-daily-practice)

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