Intermediate Yoga Poses - Routines and Sequences (Part 7)
#61. Yoga Intermediate - Extended left side angle pose
Put your feet at the length of your leg. Rotate your left foot 90 degrees and your right foot about 15 degrees to the left. Maintain your backbone axis, strengthen your legs. Bend your left knee trying to reach 90 degrees without rotating your torso and pelvis. Keep your right leg straight and firm. Start stretching to the left and put your left hand on the floor next to your foot. Straighten your right arm up and lower it over your head. Try to stretch your upper side from your foot to your arm into one line. Rotate your head and look up.
https://yoga.com/pose/extended-left-side-angle-pose
#62. Yoga Intermediate - Revolved side angle pose with rotation to left leg
Put your feet at the length of your leg. Stretch your arms to your sides. Rotate your left foot 90 degrees and your right foot about 15 degrees to the left. Rotate your pelvis and torso as much to the left as you can. Bend you left knee trying to reach 90 degrees. Keep your right leg straight and firm with the heel on the floor. Rotate your torso more to the left and try to move your right shoulder behind your left knee and put your right hand on the floor behind your left foot. Raise your left arm. Try to look up at your hand.
https://yoga.com/pose/revolved-side-angle-pose-with-rotation-to-left-leg
#63. Yoga Intermediate - Intense left stretch, hands behind back in Namaste
Put your feet apart at the length of your leg. 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. Move your hands behind your back and try to join your palms in Namaste at the level of your shoulder blades. Arch backwards a little and start bending your torso towards your left leg. Stop as your torso becomes parallel with the floor. Keep your legs straight. Look down.
https://yoga.com/pose/intense-left-stretch-hands-behind-back-in-namaste
#64. Yoga Intermediate - Mountain pose
Stand up straight with your legs together or slightly apart parallel to each other. Straighten your shoulders. Extend your backbone and the entire body up from the crown of your head. Realize your balance point, when your body is steady, and relax maintaining your stability.
https://yoga.com/pose/mountain-pose
#65. Yoga Intermediate - Four-limbed staff pose
Take the plank pose. Relocate your weight forward on your arms. Bend your elbows. Keep your legs at your hips’ width. Try to keep your body parallel to the floor.
https://yoga.com/pose/four-limbed-staff-pose
#66. Yoga Intermediate - Extended right hand to big toe pose
Take the mountain pose. Bend your right leg and grab your right toe with the two first fingers of your right hand. Put your left hand on your hip. Stretch your right leg forward and up in front of you, pulling back the toes.
https://yoga.com/pose/extended-right-hand-to-big-toe-pose
#67. Yoga Intermediate - Two-arm right bend
Stand up straight with your feet at your hips' width. As you inhale, raise both arms through your sides and bend to the right as you exhale. Keep the position with your side muscles.
https://yoga.com/pose/two-arm-right-bend
#68. Yoga Intermediate - Seated pose, legs wide apart, back straight
Sit up straight. Put your legs as wide apart as possible, your back straight. Press your palms against the floor.
https://yoga.com/pose/seated-pose-legs-wide-apart-back-straight
#69. Yoga Intermediate - Sage twist right
Sit down with your legs stretched forward. Bend your left leg and put the foot on the floor, with the heel as close to the left sitting bone as possible. Keep your right leg tense. Press your inner left thigh against the side of your torso. Reach your left arm forward and rotate your palm so that the thumb points to the floor. Bend your torso forward. Sweep your left 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 right leg. Draw the shoulder blades down your back.
https://yoga.com/pose/sage-twist-right
#70. Yoga Intermediate - Half-moon pose with stretch
Stand upright. Raise your arms and arch backward a little. Simultaneously stretch your body.
https://yoga.com/pose/half-moon-pose-with-stretch
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