Summary of intermediate yoga poses from easy to difficult

Once you’ve mastered the basic yoga poses, you can slowly incorporate more intermediate yoga poses into your daily yoga practice to add challenge and keep the practice from becoming boring.

If you’ve been able to comfortably perform basic yoga poses without any difficulty, it’s time to incorporate more intermediate yoga poses into your practice. If you don’t know what moves to add to suit your level, you can download to your device, connect with a professional yoga teacher for specific instructions. And of course, don’t forget to check out the links below for some more popular intermediate yoga poses.

You will find that some of the poses on this list are quite simple, but there are also some that are extremely difficult. Intermediate yoga poses are quite flexible, so don’t get discouraged if you don’t get it right the first time. With perseverance, you will gradually improve the flexibility and strength to conquer successfully.

Intermediate standing yoga pose

Intermediate standing yoga pose

During the practice, pay attention to your breathing and do it slowly when you move to intermediate poses

At the intermediate level, standing poses begin to incorporate more of balance and twisting. At the same time, these poses also continue to build quadriceps strength and hamstring flexibility:

  • Chair Pose – Utkatasana
  • Eagle Pose – Garudasana
  • Parsvakonasana – Parsvakonasana
  • Ardha Chandrasana – Half Moon Pose
  • Dancer Pose – Natarajasana
  • Lizard Pose – Utthan Pristhasana
  • Pyramid Pose – Parsvottonasana
  • Reverse Warrior Pose
  • Standing posture stooped to one side
  • Twisted triangle pose
  • Cane Pose – Ardha Chandra Chapasana
  • Warrior Pose III – Virabhadrasana III

Intermediate yoga pose sitting

Intermediate yoga pose sitting

Lotus pose – Popular posture in meditation

Hip opening is the heart of most sitting positions. If you feel uncomfortable when practicing, do not hesitate to use yoga tools to support such as exercise blocks or mats:

  • Cow Face Pose – Gomukhasana
  • Boat Pose – Navasana
  • Hero Pose – Virasana
  • Head-to-knee pose
  • Lotus Pose – Padmasana
  • Pigeon Pose – Eka Pada Rajakapotasana Prep

Backbend pose

Backbend poseFor the most part, backbend poses will be done in a prone position

In this type of pose, you will have to bend your back more than in basic yoga poses. Before doing intermediate backbending yoga poses, warm up with basic yoga poses and use yoga aids for support like yoga bricks or pillows.

  • Camel Pose – Ustrasana
  • Fish Pose – Matsyasana
  • Upward facing dog pose – Urdhva Mukha Svanasana
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Hand balance pose

Hand balance pose

This is the kind of pose where most of the body weight will be on the arms

Intermediate hand balance poses will help you learn the position of the center of gravity, how to distribute weight to be able to keep balance. It also helps build arm strength and core strength to perform more difficult hand balances.

  • Four limbs pose – Chaturanga Dandasana
  • Crow Pose – Bakasana
  • Scales pose – Tolasana
  • The inclined plank pose – Vasisthasana
  • Vishnu sleeping position – Anantasana

Inverted intermediate yoga poses

Inverted intermediate yoga poses

Candle Pose – A simple pose suitable for beginners with inversions

Most inversions will begin to be taught in intermediate yoga classes. Although these movements are sometimes taught in basic classes, these poses are quite dangerous for beginners. Therefore, you should wait until you have enough strength and awareness of your body and then practice

  • Salamba Sirsasana – Banana tree pose
  • Plow Pose – Halasana
  • Candle Pose – Salamba Sarvangasana

Above is a list of intermediate yoga poses for each type of movement. Try to consider and choose for yourself the appropriate movements to add to your yoga practice every day.

Reference source

Library of Yoga Poses for Intermediate Learners Accessed: 10/2/2021

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