Intermediate Yoga Poses

Discover the benefits of intermediate yoga poses.

Deepen your practice, challenge yourself, and expand your horizons with these progressive postures.

Lotus Pose

Sanskrit Name: Padmasana

intermediate, seated, calming

Benefit:

Lotus Pose is great for meditation and Pranayama practice. Much more stable than its counterparts. This asana allows the entire body to remain steady during a long period of time. Hip Opening, Relaxing, Improving Posture.

Keys:

Feet on the top of thighs, Spine elongate, mind the knees, and relax the shoulders. Top of the head toward the ceiling and chin slightly down. A great mobility in the hips are required before mastering the pose.

Cautions:

Any pain or injuries in the knees, ankles or calves.

Level:

intermediate

Type:

seated

Quality:

calming

Cow Face Pose

Sanskrit Name: Gomukhasana

intermediate, seated, grounding

Benefit:

Cow Face Pose greatly improves hips, quadriceps, shoulders flexibility and tones the abdominal organs. Relieve tiredness, sciatica, cramps in the legs. Excellent for relaxation. Main: Chest Opening, hip, quadriceps, shoulder, triceps and abdomen Stretching.

Keys:

Hips between the feet, knees in the same line, spine elongate, chest open, elbows in line with the shoulders. Keep the lower leg straight if there is any discomfort in the knees.

Cautions:

Wrist, elbows, shoulders, neck hips or quads injuries.

Level:

intermediate

Type:

seated

Quality:

grounding

Heron Pose

Sanskrit Name: Krounchasana

intermediate, seated, calming

Benefit:

Heron Pose stretches the ankles, calves, hamstrings, quadriceps, spine and shoulders and stimulate the abdominal organs. Main: Core Flexibility, Hip and Legs Strength.

Keys:

Both hips on the floor, Extended leg and arms engage, Spine lengthen. Mind the knee.

Cautions:

Sciatica, ankles, knee or hips injuries.

Level:

intermediate

Type:

seated

Quality:

calming

Boat Pose

Sanskrit Name: Navasana

intermediate, seated, energizing

Benefit:

Boat Pose creates cores, back, hip flexor strengthening, hamstring stretching and tones abdominal organs. Also improve balance and confidence.

Keys:

Core engaged, inner thigh squeezed, shoulder out, chest open, back straight, crown toward the ceiling. Mind the neck and the lower back.

Cautions:

Mind the neck and the lower back.

Level:

intermediate

Type:

seated

Quality:

energizing

Compass Pose

Sanskrit Name: Surya Yantrasana

intermediate, seated, energizing

Benefit:

Compass Pose stretches the calves hamstrings and psoas, improves shoulder and hip flexibility, tones the arms, spine and abdominal organs. Also improves spine health and digestion.

Keys:

Press firmly the palm on the floor to activate the bottom arm, let the hip open and extend the leg up till the tip toes, open the chest to the opposite direction.

Cautions:

Mind the shoulders, wrists and the elbow of the bottom arm.

Level:

intermediate

Type:

seated

Quality:

energizing

Half Pigeon Pose

Sanskrit Name: Ardha Kapotasana

intermediate, seated, grounding

Benefit:

Half Pigeon Pose improves the hips opening and the flexibility of the spine. Strengthens the core and back muscles. Relieves fatigue and calms the mind.

Keys:

The hips should be on the same level, the spine not twisted, chest facing forward, try to not lean to the side.

Cautions:

Ankles, hips, back, or knees injuries.

Level:

intermediate

Type:

seated

Quality:

grounding

Revolved Triangle Pose

Sanskrit Name: Parivrtta Trikonasana

intermediate, standing, energizing

Benefit:

Revolved Triangle Pose stretches hamstrings, calves, side abdominal and shoulders. Massages the abdominal organs. Main: Legs, upper back and shoulders Strengthening, Balance.

Keys:

Foot press, Legs active, Hips on the same level, Spine elongated, Chest and shoulders open. Mind the back leg, keep it engage.

Cautions:

Knees, hips, spine, shoulders or neck injuries. Migraines or hypertension.

Level:

intermediate

Type:

standing

Quality:

energizing

Extended Hand To Big Toe A

Sanskrit Name: Utthita Hasta Padangusthasana A

intermediate, standing, balancing

Benefit:

Extended Hand To Big Toe A stretches and brings flexibility to the hips and the hamstrings, strengthens legs and ankles. Promote confidence and improves the balance. Main: Balance, Focus, Legs Strength.

Keys:

Floor leg engaged, spine elongated, hips and shoulders on the same level, foot, hip, shoulder on the same line.

Cautions:

Knees, ankles or hips injuries.

Level:

intermediate

Type:

standing

Quality:

balancing

Extended Hand To Big Toe B

Sanskrit Name: Utthita Hasta Padangusthasana B

intermediate, standing, balancing

Benefit:

Extended Hand To Big Toe B improves the confidence and concentration. Stretches and strengthens the legs. Promote balance. Main: Legs Stretching, hips opening, Balance.

Keys:

Floor leg engaged, spine elongated, hips and shoulders opened on the same level, feet, hip, shoulder in one line.

Cautions:

Knees, ankles or hips injuries.

Level:

intermediate

Type:

standing

Quality:

balancing

Half Moon Pose

Sanskrit Name: Ardha Chandrasana

intermediate, standing, balancing

Benefit:

Half Moon Pose stretches the shoulders, spine, legs, and hips. Improve the balance. Main: Full body strengthening, balance, chest opener.

Keys:

Whole body engaged, Both hips above heel, Hips and chest open, Shoulder blades spread apart and arms in one line. Lighten the pose by lifting the trunk upward.

Cautions:

Sciatica, extreme low blood pressure, ankle, knee or hips injuries.

Level:

intermediate

Type:

standing

Quality:

balancing

Eagle Pose

Sanskrit Name: Garudasana

intermediate, standing, balancing

Benefit:

Eagle Pose improves the concentration, calm the mind, stimulate the blood circulation and the immune system. Main: Balance. Leg, wrist and ankle Strength. Shoulders and upper back stretch.

Keys:

Arms, legs and core engaged, Shoulder blades spread apart, Arms reaching up and elbow away from the chest. Allow to gently put the toes down if you cannot wrap the ankle around the leg.

Cautions:

Wrists, elbows, ankles, knees, shoulders and hips injuries.

Level:

intermediate

Type:

standing

Quality:

balancing

Lord Shiva's Pose

Sanskrit Name: Natarajasana

intermediate, standing, balancing

Benefit:

Lord Shiva's Pose strengthen back, shoulders, arms, hips, and legs. Improve balance, concentration and confidence.

Keys:

Bottom leg straight, upper leg reaching back and up, chest facing forward, arms engage, focus gaze.

Cautions:

Ankle, shoulders and spine injuries. Avoid any lower back compression, keep the hips square.

Level:

intermediate

Type:

standing

Quality:

balancing

Bound Side Angle Pose

Sanskrit Name: Baddha Parsvakonasana

intermediate, standing, energizing

Benefit:

Bound Side Angle Pose stretches and strengthens the entire body. Chest opener, tones the lower body. Helps in correcting hyperkyphosis.

Keys:

Feet press, legs engaged, shoulders and chest open, front knee above the heel, gaze up.

Cautions:

Mind the knees, hips and shoulders.

Level:

intermediate

Type:

standing

Quality:

energizing

Half Lotus Tree Pose

Sanskrit Name: Ardha Padma Vrksasana

intermediate, standing, balancing

Benefit:

Half Lotus Tree Pose improve blood circulation, stretches calves, hamstrings, increase ankle and hip flexibility. Improve the balance.

Keys:

Bottom leg straight, hips at the same level, long spine, bend knee toward the floor, inner thighs engage.

Cautions:

Knees, ankles and hip injuries.

Level:

intermediate

Type:

standing

Quality:

balancing

Warrior 3

Sanskrit Name: Virabhadrasana III

intermediate, standing, energizing

Benefit:

Warrior 3 strengthen the groin, calves, thighs and ankles. Improves the posture and strength in the chest, arms and shoulders. Develops control, balance and focus.

Keys:

The lifted heel, hips, shoulders and ankle should all be aligned, and the hips on the same level.

Cautions:

Ankle or back injuries. High blood pressure or migraines.

Level:

intermediate

Type:

standing

Quality:

energizing

Head To Knee Pose

Sanskrit Name: Janu Sirsasana

intermediate, forward-bend, calming

Benefit:

Head To Knee Pose calm the brain, relieves anxiety and tiredness. Improve digestion. Softening up the legs as preparation for meditation asanas. Hamstring, calves, neck and Shoulder stretching, Spine lengthening.

Keys:

Active extended leg, Hips aligned, Spine elongate, belly onto the thigh, do not forceful to reach forward.

Cautions:

Sciatica, ankles, knee or hips injuries. IBS syndrome.

Level:

intermediate

Type:

forward-bend

Quality:

calming

Sage Marichi 1

Sanskrit Name: Marichyasana I

intermediate, forward-bend, calming

Benefit:

Sage Marichi 1 tone the hips and abdomen, calm the mind, improves digestion and metabolism. Hamstrings, buttocks, shoulders, Hips and back Stretching, Chest opening.

Keys:

Front leg active and foot flex, Spine elongated, Arms wrapped around the bend leg, Head resting on knee.

Cautions:

Migraine, high blood pressure, ankle, hip, knee, shoulders or neck injuries.

Level:

intermediate

Type:

forward-bend

Quality:

calming

Pyramid Pose

Sanskrit Name: Parsvottanasana

intermediate, forward-bend, calming

Benefit:

Pyramid Pose develops stamina and deeply tones the legs. Improves the flexibility of the hamstrings, hips and spine. Relax the mind and bring balance in your everyday life.

Keys:

Hips at the same level, foots pressing firmly on the floor, legs active, long spine, crown toward the front foot. Do not strain the shoulders and neck, for blood pressure and lower back pain use the blocks at the higher level under the palms.

Cautions:

Blood pressure, lower spine injuries, neck, hips and hamstring injuries.

Level:

intermediate

Type:

forward-bend

Quality:

calming

Reverse Prayer Pyramid

Sanskrit Name: Parsvottanasana Paschima Namaskarasana

intermediate, forward-bend, calming

Benefit:

Reverse Prayer Pyramid develops stamina and deeply tones the legs. Improves the flexibility of the hamstrings, wrist, shoulders, hips and spine. Relax the mind and bring balance in your everyday life.

Keys:

Keep the shoulders relaxed, the hips squared, and the elbows pointing outward.

Cautions:

Blood pressure, lower spine injuries, wrists and shoulders injuries.

Level:

intermediate

Type:

forward-bend

Quality:

calming

Seated Forward Bend

Sanskrit Name: Paschimottanasana

intermediate, forward-bend, calming

Benefit:

Seated Forward Bend stretches the lower back muscles, calves and hamstrings. Stimulates and tones the abdominal organs. Encourages introspection and calms the nervous system.

Keys:

The elbows should be pointing down, the shoulders and the neck relaxed. Do not round the spine.

Cautions:

Pregnancy, hernia, back or spine injury, sciatica.

Level:

intermediate

Type:

forward-bend

Quality:

calming

Cobra Pose

Sanskrit Name: Bhujangasana

intermediate, back-bend, energizing

Benefit:

Cobra Pose keeps the spine supple and healthy. Strengthen the back and open the chest encouraging a deeper breath. Promote digestion. Back Strength, Chest Opening, Spine Elongation.

Keys:

Legs active, Chest forward then up, Beware of back compression, Hips on the floor, shoulders back and down. Allow to slightly bend the elbows.

Cautions:

Neck, shoulders or spine injuries.

Level:

intermediate

Type:

back-bend

Quality:

energizing

Bow Pose

Sanskrit Name: Dhanurasana

intermediate, back-bend, energizing

Benefit:

Bow Pose stretches the spine, neck, shoulders, torso, abdomen and quadriceps while strengthening the core, hamstrings and gluteal muscles. Massage of the abdominal organs. Core, Back Strength, Chest opening, Improving digestion.

Keys:

Cervical spine lengthened, Lift the chest and legs up, Push the ankles against the palms.

Cautions:

Neck, shoulders or back injuries.

Level:

intermediate

Type:

back-bend

Quality:

energizing

Camel Pose

Sanskrit Name: Ustrasana

intermediate, back-bend, energizing

Benefit:

Camel Pose improves breathing and releases tension in the anterior body from the knee to the chin. Improves the digestive and reproductive system. Spine Flexibility, Hip and Chest Opener, Arms and Thighs Strength.

Keys:

Hips directly above knees, Shoulders away from the ears, Chest open, Mind the lower back.

Cautions:

Spine, shoulders or neck injuries. Blood pressure.

Level:

intermediate

Type:

back-bend

Quality:

energizing

Reclined Hero Pose

Sanskrit Name: Supta Virasana

intermediate, back-bend, calming

Benefit:

Reclined Hero Pose stretches the ankles and quadriceps intensely. Good chest opening and relaxation pose. Abdomen stretching, Rejuvenating knees, Posture improving.

Keys:

Hips rest between the feet, Knees and shoulders rest on the mat, Chest expansion, arms along the ears. Extend one leg if you feel discomfort in the knees.

Cautions:

Knees, neck or lower back injury.

Level:

intermediate

Type:

back-bend

Quality:

calming

Fish Pose

Sanskrit Name: Matsyasana

intermediate, back-bend, calming

Benefit:

Matsyasana opens the shoulders and chest and improve lung capacity. Release muscular tension in neck and shoulders. Usually use as a counter pose for Sarvangasana. Chest opening, Spine lengthening, Back strengthening.

Keys:

Legs and feet actives, Hips pressed on the floor, chest lifting up, scapula toward each other, top of the head on the floor, elbows bend. Mind the neck.

Cautions:

Neck injuries, migraines, blood pressure.

Level:

intermediate

Type:

back-bend

Quality:

calming

Raised Arm Pose

Sanskrit Name: Hasta Uttanasana

intermediate, back-bend, energizing

Benefit:

Raised Arm Pose strengthens the back muscles, improves the flexibility of the spine and opens the heart.

Keys:

Shoulders wide apart, chest expand, gaze at fingertips, hips forward, legs zipped, feet together pressing firmly on the floor. Use the breath properly to do not compress the lower back, do not strain the shoulders and the back of the neck.

Cautions:

Neck, shoulders or spine injury. Blood pressure or lack of balance.

Level:

intermediate

Type:

back-bend

Quality:

energizing

Wild Thing Pose

Sanskrit Name: Camatkarasana

intermediate, back-bend, energizing

Benefit:

Wild Thing Pose opens the chest, stretch hip flexor and psoas. Strengthen shoulders and upper back muscles.

Keys:

Bottom arms wrist and shoulder in a line, feet press, buttock muscle engage, hips pushing up, extended arm back tower the floor , gaze the thumb.

Cautions:

Mind the lower back compression. Ankles, wrist, elbows, shoulders or neck injuries. Blood pressure.

Level:

intermediate

Type:

back-bend

Quality:

energizing

Sage Marichi 3

Sanskrit Name: Marichyasana III

intermediate, twist, calming

Benefit:

Sage Marichi 3 increase the mobility of the spine, stretches the intercostal muscles. Massage of abdominal organs especially liver and kidney. Relieves back and hip pain. Shoulders and hips opening, Spine Elongation.

Keys:

Extended leg active and foot flexed, Spine elongated, arms active and squeezing the bent leg, Gaze over your shoulder, Do not lean back

Cautions:

Migraine, insomnia, serious back injuries.

Level:

intermediate

Type:

twist

Quality:

calming

Revolved Head To Knee Pose

Sanskrit Name: Parivrtta Janu Sirsasana

intermediate, twist, calming

Benefit:

Revolved Head To Knee Pose brings lateral stretch, hamstring, abdomen muscles, and organs compression. Prepare for extended periods in meditation pose or splits.

Keys:

Both hips on the floor, legs active and pressing down, chest facing up, side of the body long, gaze up, arms pulling the flexed foot. Use the breath correctly to help the elongation of the upper side of the body and don't pinch the lower part of the chest on your waist.

Cautions:

Hernia, spine injuries, irritable bowel syndrome and hamstring injuries.

Level:

intermediate

Type:

twist

Quality:

calming

Plow Pose

Sanskrit Name: Halasana

intermediate, inversion, calming

Benefit:

Plow Pose improves the blood circulation to the heart lungs and brain and stimulates the reproductive organs. Regulate the activities of the thyroid gland. Abdominal muscles Strength, Stretches the back and the hamstring.

Keys:

Hips and shoulders in a same line, Cores engaged, Arms and shoulders support, Mind the neck.

Cautions:

Neck, shoulder injuries, scoliosis, glaucoma, high blood pressure.

Level:

intermediate

Type:

inversion

Quality:

calming

Shoulder Stand

Sanskrit Name: Sarvangasana

intermediate, inversion, calming

Benefit:

Shoulder Stand improves body awareness, blood circulation to the brain and helps realigning the vertebras. Tranquilize the mind and relieve stress. Stimulates the thyroid gland. Generally balance nervous, reproductive, endocrine, respiratory, circulatory and digestive systems. Spine, Neck, Shoulder Stretching, Core and Legs Strengthening, Metabolism Regulating.

Keys:

Chin on the throat, Lift the legs up to lighten the pose, Pelvis above shoulder heels above hips, elbows in line with the shoulders. Mind the neck.

Cautions:

Neck, shoulder injuries, glaucoma, high blood pressure.

Level:

intermediate

Type:

inversion

Quality:

calming

Super Fish Pose

Sanskrit Name: Matsyasana variation

intermediate, inversion, energizing

Benefit:

Super Fish Pose opens the chest and stretches the neck and spine. Strengthen quadriceps, gluteus maximus, cores, and back muscles. Stimulate the abdomen internal organs, cranial and thyroid gland.

Keys:

Top the head gently, rest on the floor, chest up, spine arch, hips the on floor, legs and arms up and squeezed.

Cautions:

Avoid neck compression. Spine or cervical injuries. People with high blood pressure may feel dizzy.

Level:

intermediate

Type:

inversion

Quality:

energizing

Supported Headstand Pose

Sanskrit Name: Salamba Sirsasana

intermediate, inversion, energizing

Benefit:

Supported Headstand Pose provides strength to the entire body. Relieves all body organs. Increases the blood circulation and tone the Pituitary gland. Improves the balance and awareness.

Keys:

Heels, hips and shoulders should be vertically aligned, the tailbone tucked in. Push the floor away. Use the lower arms and shoulders to reduce the weight on the neck.

Cautions:

Neck and back injuries, blood pressure, headaches.

Level:

intermediate

Type:

inversion

Quality:

energizing

demonstration of Chaturanga pose, Chaturanga dandasana in sanskrit

Four-Limbed Staff Pose

Sanskrit Name: Chaturanga Dandasana

intermediate, arm-balance, balancing

Benefit:

Chaturanga helps remaining focused and improves concentration. Help to understand and control the movements of the scapulas. Arms, Wrists, shoulders and Spine Strength, Strengthens and tone the core.

Keys:

Legs and core engaged, Don't collapse on the shoulders and hips, shoulders in line with elbows, Heels, hips, shoulders and neck in one line.

Cautions:

Wrist, elbow or shoulders injuries.

Level:

intermediate

Type:

arm-balance

Quality:

balancing

Crane Pose

Sanskrit Name: Bakasana

intermediate, arm-balance, balancing

Benefit:

Crane Pose strengthens the arms, wrists, elbows, shoulders and tone the abdominal muscles. Improves concentration, balance and promote confidence.

Keys:

Look slightly forward, knees under the armpits, body weight forward and up, tailbone upward, cores engage, elbows above wrists. Avoid to press the knees on the elbows.

Cautions:

Wrists, elbows or shoulder injuries.

Level:

intermediate

Type:

arm-balance

Quality:

balancing

Eight Limbed Salutation

Sanskrit Name: Ashtanga namaskara

intermediate, arm-balance, balancing

Benefit:

Eight Limbed Salutation provides overall stretching and strength to muscles and joints. Improves stability, flexibility and mobility of the back and spine. Helps to build stability of the mind and confidence.