15 Yoga Poses For Intermediate


This article is divided into three pars like Yoga for beginners, Youga for Intermediate and Yoga for Advance level. Which work do you want to start given below.

For Intermediate


1. Big Toes Poses Variation


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  • Sit with your knees bent and soles of the feet planted in front of you.

  • Place your hands under things and lift your feet off of the ground so that you are balancing on your sitting bones.

  • Extend your legs as much as you can without rounding your lower back.

  • Over time, as your flexibility increases, you may be able to slide your hands up your legs towards your feet and eventually hold your big toes with the first three of each hand.

2. Standing Side Bend


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  • Stand with your big toes together and outer edges of the feet parallel to each other.

  • As you inhale, raise your right arm alongside your ear.

  • As you exhale, side bend to the left, allowing your left hand to slide down the outside of the left leg.

  • Press into the right heel and lift your left waist.

  • Repeat by side bending to the right.

3. Tree (Left)


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  • Start with the Mountain Pose and then shift your weight on the right foot.

  • Raise your left foot and place the sole on the right shank and try to balance yourself in this position by extending your arms.

  • Keep your neck and spine straight and hold this position for a while.

  • Repeat on the other side.

4. Tree (Right)


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  • Start with the Mountain Pose and then shift your weight on the left foot.

  • Raise your right foot and place the sole on the left shank and try to balance yourself in this position by extending your arms.

  • Keep your neck and spine straight and hold this position for a while.

  • Repeat on the other side.

5. Standing Forward Fold


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  • Being in standing forward fold with your big toes together and outer edges of the feet parallel to each other.

  • Inhale to lengthen your spine, reaching your chest forward as you tent your finger tops on the floor.

  • Exhale as you fold forward, reaching your arms around the outside of your legs to hold your calves.

  • Press your palms against your calves to leverage your forehead towards your shines.

  • Press your heals against the ground and lift your sitting bones as you rotate the inner things towards the backs of the lower legs.

  • Be careful not to round the lower back.

  • Instead, hinge at the hip creases and drape your belly onto the tops of your thighs.

6. Low Lunegs (Left)


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  • Between your hands on an exhale, step your left foot forward.

  • Lower down onto your left knee and release the top of the right foot on the ground.

  • Feel free to remain here, with your hands on your knee or both arms up alongside your ears and moving into a backend.

  • You can take 5 to 10 breaths in staying this pose, or morning dynamically with your toroso upward and downward.

  • Tuck your back toes under, plant your palms down on the mat and position as Downward-Facing Dog.

7. Low Lunges (Right)


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  • Between your hands on an exhale, step your right foot forward.

  • Lower down onto your left knee and release the top of the right foot on the ground.

  • Feel free to remain here, with your hands on your knee or both arms up alongside your ears and moving into a backend.

  • You can take 5 to 10 breaths in staying this pose, or morning dynamically with your toroso upward and downward.

  • Tuck your back toes under, plant your palms down on the mat and position as Downward-Facing Dog.

8. Crescent Lunge with Twist (Left)


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  • Start in a lunge with your left foot forward and your fingertips framing the left foot on the ground.

  • Make sure that your left knee is bent at a 90 degree angle and stacked over your angle.

  • Lower your right knee and the top of your right foot to the floor.

  • Climb your hands onto your left thingn as you lift your chest and align your shoulders above your hips.

  • As you inhale, lengthen your spine and twist to the left, placing your right palm outside of your left knee and draping your left hand down the back of your right thign.

  • To complete the twist, look over your left shoulder.

  • Repeat on right side.

9. Crescent Lunge with Twist (Right)


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  • Start in a lunge with your right foot forward and your fingertips framing the right foot on the ground.

  • Make sure that your right knee is bent at a 90 degree angle and stacked over your angle.

  • Lower your left knee and the top of your left foot to the floor.

  • Climb your hands onto your right thingn as you lift your chest and align your shoulders above your hips.

  • As you inhale, lengthen your spine and twist to the right, placing your left palm outside of your left knee and draping your right hand down the back of your left thign.

  • To complete the twist, look over your right shoulder.

  • Repeat on right side.

10. Downward Facing Dog


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  • Start on all fours in a tabletop position with your wrists under your should and fingers spread.

  • Into a plank, step your feet back a high push-up with legs and belly engaged .

  • From, there ligt your hips and press your chest towards your legs as you stretch your heels towards the floor.

  • With your hands, push the floor away in order to bring your upper body towards your legs.

  • With the index finger, root down firmly and thumb of each hand and replace your feet hips distance apart, with your heels lined up behind your second and third toes.

11. Single Leg Downward Dog (Left)


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  • Find a three-legged downward facing dog position by lifting one leg high.

  • And then come in and out of some core strengthening exercise.

  • Keep the hip square and make sure your shoulder are directly over your wirst.

12. Single Leg Downward Dog (Right)


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  • Find a three-legged downward facing dog position by lifting one leg high.

  • And then come in and out of some core strengthening exercise.

  • Keep the hip square and make sure your shoulder are directly over your wirst.

13. Seated Spinal Twist (Left)


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  • Take a comfortable cross-legged seat with your palms face down on your kneecaps.

  • As you exhale, twist to the left, bringing your left fingertips to the floor behind you and placing your palm on your left kneecap.

  • Inhale back to the center and as you exhale twist to the right, placing your right fingertips on the floor behind you and resting your left palm on your right kneecap.

14. Seated Spinal Twist (Right)


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  • Take a comfortable cross-legged seat with your palms face down on your kneecaps.

  • As you exhale, twist to the right, bringing your right fingertips to the floor behind you and placing your palm on your right kneecap.

  • Inhale back to the center and as you exhale twist to the left, placing your left fingertips on the floor behind you and resting your right palm on your left kneecap.

15. Easy Pose


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  • Come into a seated position with the buttocks on the floor, then cross the legs, replacing the feet directly below the knees.

  • Rest the hands on the knees or the lap with the palms facing up or down.

  • Press the hip bones down into the floor and reach the crown of the head up to lehgtjen the spine.

  • Drop the shoulders down also back and press the chest towards the front of the room.

  • Relax the face, jaw and belly.

  • Let the tounge rest on the roof of the mouth, just behind the front teeth.

  • Breath deeply through the nose down into the belly.

  • Hold as long as comfortable.




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