Proficiency in 9 Intermediate Yoga Poses

Yoga builds flexibility, strength and balance, while also helping with stress and mood. Moving from beginner to intermediate is a meaningful step, and it is worth keeping the same mindful, gradual approach that got you here: practising a few times a week, challenging yourself without pushing into strain, and listening to your body throughout.

Toe Stand (Padangustansana)

A balancing pose that builds patience and strengthens the feet and abdominal muscles, and is often used to ease stiffness in the knees, legs and joints.

1. Begin standing on your right leg. Inhale and bring the top of your left foot toward your right hip, taking a few breaths to find your balance.
2. Exhale and bend your right knee, anchoring your left foot on your right thigh.
3. Inhale and lower into a squat, lifting your right heel so you are on the ball of the foot, keeping the heel centred under your body.
4. If needed, bring your fingertips to the floor for balance; once steady, lift one or both hands.
5. Exhale and bring your hands to a prayer position in front of your chest (Anjali Mudra). Hold for the set time.
6. To release, inhale and rise back to Half Lotus Tree, then shake out both legs before repeating on the other side.

Standing Backbend Pose (Anuvittasana)

Supports spine health and flexibility, eases back pain from long periods of sitting, and gently supports digestion while stretching the hip flexors and improving balance.

Start in Tadasana, Mountain Pose, feet rooted and hip-width apart, legs engaged. Inhale and reach the arms up overhead in prayer position (Anjali Mudra), tracing your gaze up towards the ceiling. Exhale and reach the arms up and back, opening the chest. Breathe fully throughout, watching for any pinching sensation in the spine, and keep all four corners of both feet firmly grounded. Hold for the set time, then return to Mountain Pose to release.

Balancing Stick (Tuladandasana)

Increases blood flow through the body and stretches the full length of the spine, while strengthening the arms, hips, glutes and upper thighs.

From standing, take a large step forward with the left leg. Lower the upper body forward while lifting the right leg, foot flexed, so the body forms a “T” shape. Stretch in both directions at once, pulling back through the lifted leg and forward through the upper body. Hold for the set time, then lower the leg and repeat on the other side.

Eye of the Needle (Sucirandhrasana)

Stretches the shoulders, arms, upper back and neck, and releases tension through the torso and spine.

From Table Pose, slide the right hand between the left hand and left knee, extending the arm out to the left so the right shoulder and side of the head rest on the floor. Inhale and reach the left hand up towards the ceiling, exploring the position until you feel a good stretch, then hold for the set time. To release, exhale the palm back to the floor and inhale back to Table Pose. Repeat on the other side.

Extended Pigeon (Utthita Eka Pada Kapotasana)

Opens the hips and groin deeply; a calming, introspective forward fold.

From Table or Downward Dog, slide the right knee forward between the hands, letting the right foot slide to the left. Slide the left leg back and lower the hips towards the floor, then slowly walk the hands forward to lower the torso and head, supporting the head on stacked hands or fists if it does not reach the floor. Move as deep into the pose as full, deep breathing allows. To release, walk the hands back under the shoulders and slide the right knee back to Table, or step back into Downward Dog. Repeat on the other side.

Eagle (Garurasana)

Tones the legs, arms and abdomen, eases tension in the neck and shoulders, and improves flexibility through the hips, ankles, knees and shoulders.

1. Shift your weight into the left foot and lift the right foot off the floor.
2. Cross the right thigh over the left as high as possible, hooking the right foot around the left calf.
3. Bring both arms out in front of you, parallel to the floor, then bend the arms and cross the left over the right, hooking at the elbows.
4. Wrap the right palm around the left, crossing at the wrists (the arm on top is opposite to the leg on top).
5. Lift the elbows to shoulder height, sliding the shoulders down away from the ears, spine perpendicular to the floor.
6. Hold for the set time. To release, bring the spine back to vertical, release the arms and legs, shake out the limbs, and repeat on the other side.

Standing Separate Leg Stretching (Dandayamana Bibhaktapata Paschimotthanasana)

Improves hip flexibility, increases circulation to the brain, and supports digestive function.

1. Stand with feet close together, then step them out wider than shoulder-width, forming an inverted “V” shape.
2. Raise your arms out to the sides, parallel to the floor.
3. Keeping the knees locked, shift the hips slightly back to create a gentle arch above the buttocks, stretching the hamstrings.
4. With feet firmly grounded, lower the torso slowly towards the floor, keeping the neck, head and spine in one line.
5. Once low enough, bring the arms underneath the heels and pull gently upward for a fuller stretch. Hold for the set time.
6. To release, bring the arms back out to the sides and raise the torso back to standing.

Standing Separate Leg Head to Knee (Dandayamana Bibhaktapata Janushirasana)

Improves flexibility through the spine, shoulders, hips and sciatic nerves, increases circulation to the legs and brain, and can help ease certain headaches.

1. Stand with feet together, arms raised straight overhead.
2. Take a wide step forward with the right foot, around four to five feet apart.
3. Lift the toes so your weight rests on the heels, and angle the right leg so it sits almost directly in front of the left.
4. Tuck the chin, draw the stomach in, and lower the torso, keeping the arms straight out in front and the legs straight.
5. Lower until the forehead reaches the right knee and the fingers touch the ground, hands together in prayer position, hips level. Hold for the set time, breathing normally.
6. To release, inhale and come up slowly, arms and head together.

Standing Bow Pulling (Dandayamana Dhanurasana)

Builds cardiovascular function and circulation to the heart and lungs, supports concentration and balance, and increases spinal flexibility.

Hold one foot at the ankle, palm facing the ceiling, without flipping the hand. Reach the opposite arm to the sky, palm facing forward. Slowly kick the held leg back and up as you lower the upper body, keeping the hips level and the standing leg straight without hyperextending. Continue kicking gradually as far as feels challenging, holding for a few breaths. To release, bring the leg and arms back to Mountain Pose.

Conclusion

As these poses become familiar, more advanced variations and transitions are worth exploring, with the same caution and gradual build-up. Adding pranayama (breath control) and meditation deepens the practice further; techniques such as Nadi Shodhana (alternate nostril breathing) and Kapalabhati (breath of fire) pair well with these poses.

Daily yoga on a week with Uluwatu Surf & Yoga Retreats is guided by our retreat leader, alongside surfing and recovery. Book your retreat, or carry on to advanced poses when you are ready.

We are glad you have made the move from beginner poses to these.

Namaste.