Are you starting to feel a little too comfortable with these beginners' poses
? Then it's probably time to incorporate some intermediate postures into your repetoire. You may find some of these poses quite easy and others nearly impossible. "Intermediate" is category with very fluid borders, so don't get discouraged. Yoga is a process and there are no deadlines. You have a lifetime to improve your strength and flexibility.
Standing poses for intermediate students begin to incorporate a lot more balancing and twisting, as well as building on the quad strength and hamstring flexibility you've been working on.
Awkward Chair Pose - Utkatasana
Eagle Pose - Garudasana
Extended Side Angle Variations - Parsvakonasana
Half Moon Pose - Ardha Chandrasana
King Dancer Pose - Natarajasana
Lizard Pose - Utthan Pristhasana
Pyramid Pose Variations - Parsvottonasana Variations
Reverse Warrior Pose
Revolved Side Angle Pose
Revolved Triangle Pose
Sugarcane Pose - Ardha Chandra Chapasana
Warrior III - Virabhadrasana III
Hip opening is the focus of most of these seated poses. Remember to use props, like a blanket under your seat, if these poses are uncomfortable for you.
Cow Face Pose - Gomukhasana
Boat Pose - Navasana
Hero Pose - Virasana
Knee to Ankle Pose
Lotus Pose - Padmasana
Pigeon Pose - Eka Pada Rajakapotasana Prep
More intense back-bending comes into the picture for intermediate students. Many of these back bends are done in a prone position, i.e. lying on your belly. When you feel ready, you can start to incorporate upward-facing dog and chaturanga (see below) into your vinyasas.
Bow Pose - Dhanurasana
Camel Pose - Ustrasana
Fish Pose - Matsyasana
Locust Pose - Shalabasana
Upward Facing Dog - Urdhva Mukha Svanasana
Any pose where the arms support the majority of the body's weight can be classified as an arm balance. Though they don't take you too far off the ground, these starter poses help you build the arm strength and core strength
you'll need for more difficult arm balances later on.
Four Limbed Staff Pose - Chaturanga Dandasana
Crow Pose - Bakasana
Scale Pose - Tolasana
Side Plank Pose - Vasisthasana
Sleeping Vishnu Pose - Anantasana
Your first inversions are introduced at the intermediate level. Though they are sometimes taught in basic classes, they are amongst the most dangerous poses for beginners, so it makes sense to wait until you have more strength and body awareness.
Headstand Pose - Salamba Sirsasana
Plow Pose - Halasana
Shoulderstand - Salamba Sarvangasana