Intermediate Yoga Poses - Routines and Sequences (Part 10)
#91. Yoga Intermediate - Crocodile pose
Lie on your stomach. Put your feet wide apart with your toes pointing outwards and heels inwards. Bend your elbows in front of you. Put your head on your hands (you can also tilt your head). Relax. Deeply inhale and exhale a few times.
https://yoga.com/pose/crocodile-pose
#92. Yoga Intermediate - Sage twist left
Sit down with your legs stretched forward. Bend your right leg and put the foot on the floor, with the heel as close to the right sitting bone as possible. Keep your left leg tense. Press your inner right thigh against the side of your torso. Reach your right arm forward and rotate your palm so that the thumb points to the floor. Bend your torso forward. Sweep your right arm around behind your back. Clasp your hands behind your back. Exhale and extend your torso forward lowering it as close as possible to the left leg. Draw the shoulder blades down your back.
https://yoga.com/pose/sage-twist-left
#93. Yoga Intermediate - Hero pose, hands on thighs
Start from the all-fours table position. Join your knees and move your shins wide apart. Relocate your calve muscles with your hands to your sides and softly lower your pelvis on the mat between your feet. Put your hands on your thighs. Look straight.
https://yoga.com/pose/hero-pose-hands-on-thighs
#94. Yoga Intermediate - Cow face pose, left hand up grab
Sit on your heels and straighten your back. Raise your left arm and move it behind your back. Move your right hand down behind your back and try to clasp your hands. Keep your back straight. Look straight.
https://yoga.com/pose/cow-face-pose-left-hand-up-grab
#95. Yoga Intermediate - Bend to right leg
Sit and strengthen your legs. Bend your left leg and press your left foot to right thigh. Raise your hands up through your sides. Start extending your torso and arms forward, keeping your back straight till you reach your edge. Try to put your stomach on your right thigh. Then put your arms on the floor along your leg or grab your toes. You can lower your head towards your leg.
https://yoga.com/pose/bend-to-right-leg
#96. Yoga Intermediate - Spinal bend pose, legs to the right
Lie on your back. Spread out your arms. Lift your legs and softly lower them on the floor to the right. If this is difficult for you, bend your knees and then straighten your legs on the floor. Try to touch or grab your toes with your right hand.
https://yoga.com/pose/spinal-bend-pose-legs-to-the-right
#97. Yoga Intermediate - Two-arm left bend
Stand up straight with your feet at your hips' width. As you inhale, raise both arms through your sides and bend to the left as you exhale. Keep the position with your side muscles.
https://yoga.com/pose/two-arm-left-bend
#98. Yoga Intermediate - Intense side stretch to left leg
Put your feet apart at the width of your leg length. Stretch your arms to your sides. Rotate your left foot 90 degrees, and right foot 15 degrees to the left. Rotate your pelvis and torso as far left as you can. Arch backwards a bit. Start bending your torso towards your left leg. Remain parallel to the floor for a few seconds. Go on bending. Try to lower your head to your leg. Keep both legs straight. Look down.
https://yoga.com/pose/intense-side-stretch-to-left-leg
#99. Yoga Intermediate - Right-turn crocodile pose
Lie on your stomach. Put your feet wide apart with your toes pointing outwards and heels inwards. Bend your elbows in front of you. Put your head on your hands (you can also tilt your head). Slowly bend your right leg. Relax. Deeply inhale and exhale for a few times.
https://yoga.com/pose/right-turn-crocodile-pose
#100. Yoga Intermediate - Intense right stretch pose
Stand up straight. Step back with your left foot. Raise your arms through your sides and clasp your palms over your head. Stretch your index fingers up. Press your chin against your chest and start bending forward with a round back. Try to touch the floor with your hands and bring your forehead to your right leg.
https://yoga.com/pose/intense-right-stretch-pose
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