As you progress in yoga, you'll discover poses that challenge your balance, flexibility, and strength. Engaging deeply with poses like Half Moon and Crow can improve concentration and body awareness, refining physical abilities and deepening mental resilience. Mastering intermediate poses can transform your practice and subtly influence your approach to daily challenges.
Master The 20 Best Intermediate Yoga Poses
Are you starting to feel too comfortable with the beginner yoga poses you have learned so far? Then, it's probably time to incorporate some intermediate postures into your repertoire. Here are 20 intermediate yoga poses to help you build strength, flexibility, and balance on your yoga mat:
Awkward Chair Pose (Utkatasana)
A standing squat that engages your buttocks, hips, and thighs.
- Stand with feet hip-width apart, arms extended overhead.
- Bend knees, lowering hips as if sitting back into a chair.
- Ensure knees don't extend past toes, and weigh in heels.
- Draw shoulder blades down, chest lifted.
- Hold the chair pose for 5-10 breaths.
Eagle Pose (Garudasana)
The eagle pose strengthens calves, ankles, thighs, and hips while stretching the shoulders.
- Stand with feet together, arms by your sides.
- Bend your knees slightly, lift your right foot, and cross it over the left thigh.
- Wrap right foot around left calf, balancing on left leg.
- Extend arms forward, cross right arm under left, and wrap to bring palms together.
- Lift elbows, keep shoulders down, and hold for 5-10 breaths.
- Use a wall for support if needed.
Extended Side Angle (Utthita Parsvakonasana)
Stretches the chest and shoulders and strengthens the legs, hips, and hamstrings.
- Step into a wide stance, turn your right foot out and left foot slightly in.
- Bend right knee to 90 degrees, keeping knee above ankle.
- Place the right hand on the floor or a yoga block outside the right foot.
- Extend the left arm over the ear, with the palm facing down.
- Open chest, gaze up, hold for 5-10 breaths.
Half Moon Pose (Ardha Chandrasana)
Half moon pose is a balancing pose that strengthens ankles and thighs and stretches hamstrings.
- Start in the Extended Side Angle Pose.
- Shift weight onto the front foot and lift the back leg parallel to the floor.
- Place the right hand on the floor or a block under the shoulder.
- Extend left arm up, stack shoulders, and open chest.
- Gaze up and hold for 5-10 breaths.
King Dancer Pose (Natarajasana)
A back-bending pose that builds leg and core strength while stretching shoulders and hip flexors.
- Stand on your left leg, bend your right knee, lifting foot behind.
- Reach back with your right hand and grab the inside of the right foot or ankle.
- Extend left arm forward, hinge at hips, lifting right leg and chest.
- Keep hips square, gaze forward, and hold the king dancer pose for 5-10 breaths.
- Use a yoga strap around the lifted foot for assistance.
Pyramid Pose (Parsvottonasana)
The pyramid pose stretches and strengthens hamstrings and improves core strength.
- Stand with feet hip-width apart; step left foot back 3-4 feet.
- Turn your left foot out slightly, and keep your hips square.
- Inhale, lengthen the spine, exhale, and fold forward over the front leg.
- Place hands on the floor, blocks, or hold opposite elbows behind the back.
- Hold for 5-10 breaths.
Reverse Warrior Pose (Viparita Virabhadrasana)
A lunge with a side bend stretches intercostal muscles and strengthens the legs.
- Step into a lunge with the right foot forward and the left back.
- Bend the right knee to 90 degrees, and keep the left leg straight.
- Lift arms to shoulder height and turn palms up.
- Inhale, reach right arm up and back and slide left hand down left leg.
- Gaze up and hold for 5-10 breaths.
Revolved Side Angle Pose (Parivrtta Parsvakonasana)
A deep twist that strengthens and stretches legs, groins, and hamstrings.
- Step into a lunge with the right foot forward and the left back.
- Bring hands to the heart center, inhale, and lengthen the spine.
- Exhale, twist the torso to the right and hook the left elbow outside the right knee.
- Press palms together, open chest, gaze up.
- Hold for 5-10 breaths.
- Use a block under the left hand for support if needed.
Sugarcane Pose (Ardha Chandra Chapasana)
A variation of Half Moon Pose incorporates a backbend and stretches quadriceps.
- Start in Half Moon Pose.
- Bend left knee, reach back with left hand, grab left foot or ankle.
- Press the foot into the hand, open the chest, and lift through the right leg.
- Keep balance, gaze forward or up, and hold sugarcane pose for 5-10 breaths.
Warrior III (Virabhadrasana III)
Warrior 3 is a balancing pose that builds lower body and core strength.
- Stand with feet together and shift weight onto left leg.
- Hinge at hips, lift right leg back, parallel to the floor.
- Extend arms forward, and keep the body in a straight line.
- Engage your core, gaze forward or down, and hold for 5-10 breaths.
- Place fingertips on the floor or blocks for balance if needed.
Cow Face Pose (Gomukhasana)
A hip-opening cow face pose stretches hips, groins, knees, and ankles.
- Sit with legs extended, bend knees, stacking right knee over left.
- Bring feet beside hips, and keep both sit bones on the yoga mat.
- Reach the right arm up and the left arm down, and clasp your hands behind your back.
- Lengthen the spine; hold for 5-10 breaths.
- Use a strap between hands if they don't reach.
Boat Pose (Navasana)
Focuses on abdominal strength and improves balance.
- Sit with knees bent and feet on the floor.
- Lean back slightly, lift your feet off the floor, and shin parallel to the ground.
- Extend arms forward, palms facing up.
- Straighten the legs if possible, forming a V-shape with the body.
- Hold boat pose for 5-10 breaths, and keep your spine straight.
Hero Pose (Virasana)
A seated hero pose stretches the knees and quadriceps.
- Kneel on the floor, thighs together, feet slightly apart.
- Sit back between heels, keeping your spine straight.
- Place hands on thighs and hold for 5-10 breaths.
- Sit on a block or yoga bolster for support if needed.
Knee To Ankle Pose (Agnistambhasana)
A seated stretch that opens hips and stretches groin muscles.
- Sit with your legs extended, bend your right knee, and place your right ankle on your left knee.
- Bend left knee, stack shins, keeping knees and ankles aligned.
- Fold forward, lengthen your spine, and hold for 5-10 breaths.
- If needed, place a blanket under the hips or between the knees.
Lotus Pose (Padmasana)
A deep, hip-opening lotus pose stretches knees and ankles.
- Sit with extended legs, bend your right knee, and place your right foot on your left thigh.
- Bend the left knee and place the left foot on the right thigh.
- Keep your spine straight, put your hands on your knees, and hold for 5-10 breaths.
- Practice Half Lotus or use Basaho yoga props for support if needed.
Pigeon Pose (Eka Pada Rajakapotasana)
The pigeon pose opens hips and stretches thighs, groins, piriformis, and psoas.
- Start in Downward Dog, bring right knee to right wrist.
- Extend the left leg back and square your hips to the floor.
- Fold over the front leg with your arms extended or resting on the floor.
- Hold for 5-10 breaths.
Camel Pose (Ustrasana)
Camel Pose stretches the abdomen, chest, and quadriceps, facilitating deep spinal extension. It is the best pose for relieving knee pain.
- Kneel on the floor, knees hip-width apart.
- Place your hands on your lower back, your fingers pointing down.
- Inhale, lift the chest, arch back, and reach hands to heels.
- Keep hips over knees, and hold for 5-10 breaths.
- Use blocks under your hands if needed.
Fish Pose (Matsyasana)
Fish pose stretches the front body, including abs, chest, and hip flexors.
- Lie on your back, legs extended, feet together.
- Slide hands under hips, palms down.
- Inhale, lift the chest, arch back, and place the crown of the head on the floor.
- Keep elbows bent, weight on forearms, and hold for 5-10 breaths.
Upward Facing Dog (Urdhva Mukha Svanasana)
Stretches chest and abdominal muscles and strengthens shoulders and triceps.
- Lie on your belly and place your hands under your shoulders.
- Inhale, press into hands and lift chest and thighs off the floor.
- Roll shoulders back, open chest, and keep arms straight.
- Hold the upward-facing dog pose for 5-10 breaths.
- Keep thighs on the floor for a modified version.
Four-Limbed Staff Pose (Chaturanga Dandasana)
A low plank that targets the core muscles and builds upper body strength.
- Start in a plank position, with your wrists under your shoulders.
- Shift forward, lower body, elbows at 90 degrees.
- Keep body straight, core engaged, and hold for 5-10 breaths.
- Lower knees to the floor for a modified version.
Conclusion
Incorporating intermediate yoga poses into your practice can significantly enhance your strength, flexibility, and balance. These poses provide a new level of challenge and variety, helping you progress in your yoga journey. Remember, yoga is a personal practice with no deadlines focus on your progress and enjoy the journey.
Frequently Asked Questions
How Long Does It Take To Become Intermediate In Yoga?
It typically takes 1-2 years of daily practice to reach an intermediate level, mastering poses, vinyasas, breath control, and endurance.
Is Intermediate Yoga Hard?
Intermediate yoga can be challenging as it involves more complex poses and sequences. Transitioning from beginner to intermediate can be nerve-racking, but it offers a rewarding progression in your practice.