Intermediate Yoga Poses - Routines and Sequences (Part 1)

Intermediate Yoga Poses - Routines and Sequences

#1. Yoga Intermediate - Downward facing dog pose

Sit on your heels, lower your head on the mat, stretch your arms forward. Go to the table pose. Push with your hands and straighten your legs. Extend your pelvic bones up and heels down. Let your head hang freely, stretch your waist.

https://yoga.com/pose/downward-facing-dog-pose

#2. Yoga Intermediate - Pigeon pose, head down on left foot

Take the downward-facing dog pose. Step forward with your left leg and lower your left thigh and shin on the mat. Keep your right leg straight. Go down on your left leg. Try to put your left thigh on the floor. Stretch your arms forward on the floor.

https://yoga.com/pose/pigeon-pose-head-down-on-left-foot

#3. Yoga Intermediate - Garland pose

Stand with your feet a bit wider apart than at your hips' width. Squat down. Keep your heels on the floor. Push your elbows against your thighs and shins. Join your hands in Namaste at your chest level. Look straight.

https://yoga.com/pose/garland-pose

#4. Yoga Intermediate - Bow pose

Lie on your stomach. Keep your legs at your hips’ width. Bend both knees. Raise your head and upper torso. Stretch your arms towards your feet and try to grab your ankles. Helping with your hands, lift your thighs from the mat and try to draw yourself as a bow. Extend your legs and head up. Look straight.

https://yoga.com/pose/bow-pose

#5. Yoga Intermediate - Downward-facing dog pose, right leg up

Sit on your heels, lower your head on the mat, stretch your arms forward. Go to the table pose. Push with your hands and straighten your legs. Extend your pelvic bones up and heels down. Let your head hang freely, stretch your waist. Lift your right leg without rotating your right hip.

https://yoga.com/pose/downward-facing-dog-pose-right-leg-up

#6. Yoga Intermediate - Warrior pose, right leg bent

Put your feet at the length of your leg. Rotate your right foot 90 degrees and your left foot about 15 degrees to the right. Maintain your backbone axis, strengthen your legs. Bend your right knee trying to reach 90 degrees without rotating your torso and pelvis. Keep your left leg straight and firm. Move your right thigh and knee more to the right. Try to keep your right foot, shin, knee and hip in one line. Keep your arms straight and strong, parallel to the earth. Look straight or move your head to the right and look at your palm.

https://yoga.com/pose/warrior-pose-right-leg-bent

#7. Yoga Intermediate - Cobra pose

Lie on your stomach. Press your palms against the floor at the level of your shoulders. Use your back muscles to raise your head and upper torso, then use arms. Straightening your arms, arch the chest section of your backbone. Look straight.

https://yoga.com/pose/cobra-pose

#8. Yoga Intermediate - Camel pose, palms set against feet

Lift your thighs and pelvis up and forward while sitting on your heels or between feet. Press your palms against your feet and arch your back. Throw back your head. Keep your feet and knees at your hips’ width.

https://yoga.com/pose/camel-pose-palms-set-against-feet

#9. Yoga Intermediate - Supported shoulderstand, right leg behind head

Take the supported shoulderstand position. Lower your right leg straight behind your head. Try to reach the floor with your toes. Keep your left leg vertical and straight.

https://yoga.com/pose/supported-shoulderstand-right-leg-behind-head

#10. Yoga Intermediate - Wide-legged forward bend with hands in Namaste

Stand with your feet leg-length apart, your hands on your hips. Bend forward until your torso is parallel to the floor. Join your hands in Namaste behind your back. Bend further as far as you can.

https://yoga.com/pose/wide-legged-forward-bend-with-hands-in-namaste