Proficiency in 9 Intermediate Yoga Poses

Yoga offers a wide range of benefits for improving flexibility, strength, and balance, while also facilitating stress reduction and promoting emotional well-being. Transitioning from a beginner to an intermediate level in yoga is an exciting step. It’s important to continue approaching your practice with mindfulness and gradual progression. This is a guide to help you navigate intermediate yoga poses and create an effective sequence.

Progressing from beginner to intermediate yoga involves a combination of dedicated practice and consistency. Be sure to challenge yourself, but always listen to your body and avoid pushing yourself to the point of strain or injury. Dedicate time to these intermediate yoga poses several times a week to build strength and flexibility.

Consider this your formal invitation to step onto your mat with renewed determination. As you delve into the following poses, you’ll establish a solid groundwork for an even more profound yoga venture.

Ranging from invigorating stretches to empowering stances, these poses will steer you toward a more dynamic, harmonious lifestyle.

Take a conscious breath, relinquish any uncertainties, and embrace the unfolding journey at a pace uniquely your own.

Toe Stand (Padangustansana)

Develops patience. Very good for the feet. Strengthens abdominal muscles and creates balance in body and mind. Combats arthritis, knee, leg or gout pain. Strengthens weak joints. 

Begin standing on your right leg. Inhale as you bring the top of your left foot toward your right hip. Take several breaths here to establish your balance. Exhale as you bend your right knee, anchoring your left foot on your right thigh. Inhale. When you’ve reached a squatting position, lift your right heel so you are up on the ball of the foot. Exhale. In your squat, be sure the heel of your right foot is centered under your body rather than off to one side. Inhale. If needed for balance, allow your fingertips to come to the floor in front of you. Engage your core muscles and, once you find your balance, lift one or both hands off the floor. Exhale and bring both hands to a prayer position in front of your chest (Anjali Mudra). Hold the position for the set time. To release: Inhale as you rise back to Half Lotus Tree. Breathe here for a moment and shake out both legs before repeating this on the other side.

Standing Backbend Pose (Anuvittasana)

Promotes spine health, enhancing flexibility. Eases back pain and counteracts sedentary impact. Aids digestion and massages organs. Stretches hip flexors, boosts balance.

Start in Tadasana, Mountain Pose, your feet firmly rooted and hip-width apart. Engage your legs and draw your kneecaps up. Inhale and reach your arms up overhead in prayer (Anjali Mudra).Trace your gaze up towards the ceiling, exhale, and reach your arms up and backward, opening your chest. Continue breathing fully, make sure there is no pinching sensation in your spine, and keep all four corners of your feet firmly rooted. Hold the position for the set time. To release: Return back to your mountain pose.

Balancing Stick (Tuladandasana)

Increases blood flow throughout the body, stretching the entire length of the spine. Exercises endocrine system and nervous system and strengthens the heart. Strengthens and forms the arms, hips, buttocks and upper thighs. 

Begin standing, then take a large step forward with your left leg. Lower your upper body forward while lifting your right leg, keeping the foot flexed. Your body should resemble the letter “T.” Begin to stretch your body in opposite directions, pulling back with your lifted leg and stretching forward with your upper body. Hold the position for the set time. To release: Lower your leg and repeat on the other side.

Eye of the needle (Sucirandhrasana)

Stretches the shoulders, arms, upper back and neck. helps to release tension from the whole body, particularly the torso, spine and upper body.

On you hands and knees in Table pose, slide the right hand between the left hand and left knee. Slide the arm all the way out to the left so that the right shoulder and side of the head rest comfortably on the floor. Inhale and reach the left hand up towards the ceiling. At first explore the posture with the arm, finding the place were you feel the deepest stretch, then stay there and reach out through the fingers. Breathe andHold the position for the set time. To release: exhale the palm back to the floor and slowly inhale back to Table pose. Repeat on the other side.

Extended Pigeon (Utthita Eka Pada Kapotasana)

Pose deeply opens the hips and groin. This forward folding pose is calming and deeply introspective.

From the Table or Down Dog, slide the right knee forward between the hands and let the right foot slide over to the left. Slide the left leg back, lowering the hips towards the floor. Slowly walk the hands forward to lower the torso and head to the floor. If the head doesn’t touch the floor, support it with stacked hands or fists. Move as deep into the posture as you can while still maintaining full deep breathing. Breathe and Hold the position for the set time. To release: slowly walk the hands back under your shoulders and you slide the right knee back into Table or step the right foot back into Down Dog. Repeat on other side.

Eagle (Garurasana)

Effectively tones the legs, arms, and abdomen muscles, Eases tension held in the neck and shoulders. Enhances flexibility and mobility in the hip girdle, ankles, knees, hips, shoulders, elbows, waist, and scapula. Optimizes the functioning of the central nervous system and the lymphatic system, thereby aiding in detoxification of the body.

Transfer your weight into your left foot. Lift your right foot up off the floor. Cross your right thigh over your left thigh as high up the thigh as possible. Hook your right foot around your left calf. Bring both arms out in front of you and parallel to the floor. Bend your arms and cross the left arm over the right, hooking at the elbows. With arms hooked, draw your forearms together and wrap your right palm around your left palm, crossing at the wrists. (Whichever leg is on top, the opposite arm should be on top.) Lift the elbows to the height of your shoulders while keeping the shoulders sliding down away from your ears. Keep your spine perpendicular to the floor and the crown of the head rising. Hold the position for the set time. To release: Bring your spine back to a vertical position and release your arms and legs to come out. Shake out your limbs and repeat the pose standing on your right leg.

Standing Separate Leg Stretching(Dandayamana Bibhaktapata Paschimotthanasana)

Improves hip flexibility and increases circulation to the brain. Helps functionality of the the abdominal organs/ small and large intestine. Stimulates adrenal circulation. Helps fight anxiety and depression.

Start by standing with your feet close together and hands to your side. Put your legs more than shoulder-width apart. Your legs should now form an inverted V shape. Raise your arms and spread them sideways out straight. You will look like you are pretending to be an airplane. keep your knees locked in position and move your hips slightly backwards so that you feel a little arch form above your buttocks. This should make your hamstrings stretch. with your feet firmly on the ground, start lowering your torso slowly towards the floor. Keep your neck, head, and spine in one straight line as you lower down. with your torso as low as you can bring it, put your arms underneath the heels of your feet. Pull the heels upwards so that you give your whole body a nice stretch. Hold the position for the set time. To release: remove your feet from under the heels of your feet. Spread them out again to the sides and raise your torso upwards to get back to the standing position.

Standing separate leg head to knee (Dandayamana Bibhaktapata Janushirasana)

Enhances spinal, shoulder, hip, and sciatic nerve flexibility. Increases circulation to the legs and brain. Alleviates certain types of headaches, enhances memory, and fosters mental clarity. Restores balance to the pituitary and thyroid glands. Stretches, tones, and relieves congestion along the spinal column. Proper execution can also contribute to abdominal muscle strength.

Stand with both feet next to each other. Lift your arms above your head so that they point straight to the ceiling. Take a wide step with your right foot forward. A distance of 4 to 5 feet apart will be ideal. Lift your toes off the ground so the weight of your body rests on your heels. This will allow you to move your right leg slightly so that it is almost directly in front of the left leg rather than to the side. Tuck in your chin and suck in your stomach as you lower your torso. Your arms should be straight out in front of you so that your upper body and arms move as one unit. Try not to bend your knees as you move your torso and keep the legs straight. Lower your torso until your forehead touches the right knee and your fingers touch the ground. The hands should be put together in prayer position. Hips in one line parallel with each other. Spine rounded with compression in the throat. Hold the position for a set time with normal breathing throughout the pose. To release: on a inhale slowly come up arms and head together. 

Standing bow pulling (Dandayamana Dhanurasana)

Enhances cardiovascular function and boosts circulation to the heart and lungs. Cultivates concentration, determination, and patience. Harmonizes balance and strength. Increases spine flexibility and enhances elasticity of the rib cage and lungs. Activates the nervous system and rejuvenates the endocrine system.

Bring your hand out, palm facing the ceiling. Without flipping your hand pick up your foot, from the inside, at the ankle. Reach your opposite hand to the sky, palm facing forward. Slowly begin to kick your leg back and up as you lower your upper body down. Make sure to keep your hips level and your bottom leg straight and engaged (not hyperextended). Continue to kick slowly until you begin to feel challenged. Hold there for a few breaths, and see if you can kick a little more. To release: back leg and arms back to mountain pose.

Conclusion

As you become comfortable with these intermediate poses, you can explore more advanced variations and transitions. Always approach new poses with caution and gradually build up to them. Enhance your practice by adding pranayama (breath control) and meditation. Pranayama techniques like Nadi Shodhana (alternate nostril breathing) and Kapalabhati (breath of fire) can deepen your practice.

Remember, yoga is a continuous journey. Embrace the challenges and victories, and approach your practice with a sense of curiosity and joy.

To embark on an even more profound exploration of yoga, we extend a warm invitation to our upcoming yoga retreat. Our seasoned yoga instructor will lead you through advanced sessions, providing individualized guidance and encouragement.

We’re grateful you’ve accompanied us on this transition from beginner poses to more intermediate ones.

May this experience motivate you to persevere on this transformative path.

Namaste.