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Intermediate Yoga Pose Library

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Updated August 28, 2013

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

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

  • Seated Poses

    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

  • Backbends

    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

  • Arm Balances

    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

    Inversions

    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

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