The 11 week Intermediate Course is an extension of the Basic Course contents as advised by Hathayogi Nikam Guruji. Emphasis is placed on the improvement of the various cleansing techniques, postures, meditation and relaxing techniques taught at the Basic Course. In addition, participants are taught various advanced postures, including variations to the basic postures such as the Surya Namaskar. More importantly, participants are also introduced to the study of Pranayams which can be easily practiced by a common householder.
Here is a list of some of the contents.......
No. |
Asanas |
Exercises |
1 |
Pranakarshan |
Breath control with Aroha/Avaroh |
2 |
Kapalbhati |
Brisk breathing with prolonged external retention |
3 |
Ujjayi |
Abdominal breathing with ratio betweeninhalation/exhalation/external retention |
4 |
Omkaar |
Introduction to lagu-lahari |
5 |
Agnisar |
Stomach flapping - Target of 40 strokes for each of 3 sets |
6 |
Uddiyan |
The "lock-trio" - Target of 16 counts for each of 3 sets |
7 |
Jala-dhauti |
Checking and improvement of the techniqe |
8 |
Shavasan |
The Corpse posture - Revision with emphasis on thevarious "chakras" |
9 |
Jala-Neti |
Nasal Cleansing |
10 |
Surya-Namaskar |
Sun salute - Introduction to 2 other variations with Mantras |
11 |
Padma Sarvangasan |
Variation to Sarvangasan with increased duration of holding |
12 |
Karnapidasan |
Extension of Halasan |
13 |
Supta Bhujangasan |
Extension of Bhujangasan |
14 |
Maha Shanka Prakshalan |
Extension of the Shanka Prakshalan cleansing |
15 |
Kaichi |
Scissors position for flexibility of the spine |
16 |
Chatakasan |
Good backward stretch for spine. Tones thighs and lungs |
17 |
Ardha-Dhanur Ardha-Nauk |
Combination of Dhanurasan and Naukasan |
18 |
Saravangapoornasan |
Good stretch to the thighs spine and back muscles |
19 |
Viryastambhanasan |
Strengthens knees, hips and tones leg muscles |
20 |
Hanumanasan |
Good backward stretch to the spine and thigh muscles |
21 |
Marjarasan |
"Cat" posture. Imparts flexibility to the entire spine & neck |
22 |
Shvanasan |
"Dog" posture. Backward bend to spine and imparts balancing skills |
23 |
Ugrasan |
Extension of the Paschimottanasan. Stretches inner thighs |
24 |
Laghu Laharis |
Introduction to short waveform Omkar chanting/meditation |
25 |
Amarkruti |
Combination of Kalapbathi and Uddiyan. Excellent for the heart |
26 |
Bhrasra Ujjai |
Excellent for the relief of Asthma and Bronchitis |
27 |
Anuloma Viloma Breathing |
Introduction and preprapration for Pranayama |
28 |
Anuloma Viloma Pranayam |
Clears blockages, and balances the Ida & Pingala |
29 |
Ujjai Pranayam |
Good exchange of praan in lungs |
30 |
Seetkari Pranayam |
The cooling breath pranayam |
31 |
Sarvasakthi Pranayam |
With external retention only |