Intermediate Yoga Poses - Routines and Sequences (Part 9)
#81. Yoga Intermediate - Spinal bend pose, legs to the left
Lie on your back. Spread out your arms. Lift your legs and softly lower them on the floor to the left. 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 left hand.
https://yoga.com/pose/spinal-bend-pose-legs-to-the-left
#82. Yoga Intermediate - Forward stretch pose, left leg up
Stand up straight. Keeping your back straight, start bending forward to your legs. When it becomes impossible to keep a straight back, lower your head and hands towards the floor. Put your hands or fingers on the floor in front of your feet. Raise your head a little and raise your left leg.
https://yoga.com/pose/forward-stretch-pose-left-leg-up
#83. Yoga Intermediate - Intense right stretch, hands behind back in Namaste
Put your feet apart at the length of your leg. Stretch your arms to your sides. Rotate your right foot 90 degrees, and left foot 15 degrees to the right. Rotate your pelvis and torso as far right 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 right leg. Stop as your torso becomes parallel with the floor. Keep your legs straight. Look down.
https://yoga.com/pose/intense-right-stretch-hands-behind-back-in-namaste
#84. Yoga Intermediate - Right toestand
Stand up straight. Put your left foot on your right thigh. Bend forward at your waist and put your hands on the floor. Slowly bend your right leg and sit down on your right heel. Extend your spine up. Hold your hands in Namaste.
https://yoga.com/pose/right-toestand
#85. Yoga Intermediate - Upward extended feet pose
Lie on your back with your arms along your sides or extend them behind your head. Raise your straight legs vertically up. Tighten your knees and drive your toes down. Put your hands under your thighs if you feel any difficulty.
https://yoga.com/pose/upward-extended-feet-pose
#86. Yoga Intermediate - Roller
Tuck in your knees, move your head towards your legs and start rolling on your back. If you have backbone injuries, do not do this exercise or be very careful.
https://yoga.com/pose/roller
#87. Yoga Intermediate - Intense side stretch to right leg
Put your feet apart at the width of your leg length. Stretch your arms to your sides. Rotate your right foot 90 degrees, and left foot 15 degrees to the right. Rotate your pelvis and torso as far right as you can. Arch backwards a bit. Start bending your torso towards your right 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-right-leg
#88. Yoga Intermediate - Cow face pose, right leg and left arm up
Put your legs on one another so that your knees are as close together as possible. Your right leg should be on top of the left. Raise your left arm and bend 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-right-leg-and-left-arm-up
#89. Yoga Intermediate - One-arm left bend
Stand up straight with your feet at your hips' width. As you inhale, raise your right arm through your side and bend to the left as you exhale. Keep the position with your side muscles.
https://yoga.com/pose/one-arm-left-bend
#90. Yoga Intermediate - Half side plank pose on left hand, legs crossed
Take the plank position. Move your weight onto the left hand. Rotate your torso and lift your right arm up from the floor. Cross your legs with the right over and in front of the left.
https://yoga.com/pose/half-side-plank-pose-on-left-hand-legs-crossed
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