6 Intermediate Yoga Poses You Should Know

6 Intermediate Yoga Poses You Should Know
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The difficulty level of yoga asana varies with each level, from beginner to intermediate to advance. If you are comfortable with the beginner yoga poses, its time you upgrade your game to the next level. While you make this shift, you should know which set of yoga asanas to practice.

 

Sounds complicated?

 

Don’t worry. We have compiled six intermediate yoga poses for you to understand from the best yoga class in Jaipur. Check them out below!

 

6 Yoga asana for intermediate level

 

  1. Padangusthasana (Big Toe Pose)

 

Padangusthasana is one of the easiest poses in yoga. Regular practice of this asana stimulates liver and kidneys, stretches the hamstrings, improves digestion and cures insomnia.

 

Step 1: Stand up straight, with feet six inches apart.

 

Step 2: Inhale. Stretch the body, pull the hands upwards. Tighten thigh muscles and the kneecaps.

 

Step 3: Exhale slowly. Keeping the legs straight, bend forward with palms touching the ground. Now bring the forehead near your knees. Move the torso and the head together.

 

Step 4: Once the body is in the desired position, try to grip the toes firmly with your fingers.

 

Step 5: Inhale, lift the torso and head. Straighten the elbows and stretch upwards.

 

Step 6: Come back to the starting position by slowly bringing the hands down.

 

  1. Utthita Trikonasana (Extended Triangle Pose)

 

Utthita Trikonasana is the quintessential standing posture of most yoga styles. This asana requires balance and increase flexibility. It strengthens the back, neck, chest & shoulders and aids in digestion.

 

Step 1: Stand in an upright position. Exhale and spread your legs four feet apart from each other.

 

Step 2: Inhale and gradually stretch your arms sideways with palms facing downwards.

 

Step 3: Turn the right foot outwards at 90° degrees with the left foot. Both the heels should be aligned in one line. Stretch the body.

 

Step 4: Exhale. Start bending the body from the hip towards the right and touch the right toe with the right hand, left hand stretched upwards. Remain in this position for five to ten seconds.

 

Step 5: Inhale, keep the face relaxed and come back to the starting position.

 

Step 6: Now, twist the body to the left side and stretch the arms sideways with palms facing downwards.

 

Step 7: Turn the left foot outwards at 90° degrees with the right foot. Both the heels should be aligned in one line. Stretch the body.

 

Step 8: Exhale, start bending the body from the hip towards the left and touch the left toe with the left hand, right hand stretched upwards. Remain in this position for five to ten seconds.

 

Step 9: Inhale and come back to the starting position.

 

  1. Virabhadrasana (Warrior Pose)

 

This dynamic position named after Veerabhadra – the fierce warrior and an incarnation of Lord Shiva is one of the most graceful yoga postures. It increases stamina and is perfect for people with sedentary or deskbound jobs.

 

Step 1: Stand in an upright position. Exhale and spread your legs four feet apart from each other.

 

Step 2: Inhale and gradually stretch your arms sideways with palms facing downwards.

 

Step 3: Exhale and slowly turn your right foot outward at 90 degrees to the right. Now, slowly bend the right knee and turn your head to the right. The orientation of the right thigh should be parallel to the ground. Hold this position for 3-4 normal breaths.

 

Step 4: Inhale. Slowly get back to the original standing position and breathe normally. Now repeat this asana from the left side by moving your head and legs in the left direction.

 

  1. Manduk Asana (Frog Pose)

 

‘Manduk’ is a frog in Sanskrit. This posture resembles a frog, hence the term Mandukasana. This asana can be practised by all age groups. It is tones all organs in the digestive system and improves the proper functioning of the excretory tract.

 

Step 1: Sit on the ground with toes interlocked in vajrasana.

 

Step 2: Clinch both the fists with thumbs pressed inside the fingers. Now bring both the fists close to the navel. Press it hard and exhale.

 

Step 3: Bend forward and try to touch the forehead to the ground.

 

Step 4: The elbows should be oriented downwards towards the ground.

 

Step 5: Hold breathe while in this position for three to five seconds.

 

Step 6: Inhale. Lift the torso upwards to kneeling position and open the fists.

 

  1. Gomukh Asana (Cow Face Pose)

 

This asana is most beneficial if performed early in the morning on an empty stomach. Cow pose activates the bladder, helps in countering diabetes, stimulates kidney function and improves sideways curvature of the spine.

 

Step 1: Sit erect on the ground with legs firmly stretched forward.

 

Step 2: Gently bend your left leg and place it under your right buttock.

 

Step 3: Fold your right leg and place it over your left thigh.

 

Step 4: Bring both the knees close together and stack one over other.

 

Step 5: Gently fold your left arm and place it behind your back.

 

Step 6: Place your left arm over your left shoulder, and right arm under the right shoulder. Stretch both hands till that they can touch each other.

 

Step 7: Keep the spine erect and expand the chest, lean slightly back and look forward. Hold this position as you breathe slowly and deeply for three to five seconds.

 

Step 8: Slowly get back to the original position.

 

Repeat the same asana for right orientation by bringing the right leg under the left buttock.

 

  1. Janu Sirsasana (Head-to-Knee Pose)

 

Janu Sirsasana should be practised on an empty stomach. This restorative pose is a seated asana that gives your groin, hamstrings, and shoulders a good stretch.

 

Step 1: Sit erect with spine and neck aligned to a straight line. Legs should be firmly stretched forward.

 

Step 2: Bend the right knee and place the right foot on the left inner thigh near the groin.

 

Step 3: Inhale. Raise both the arms above the head. Relax your face.

 

Step 4: Exhale and slowly bend forward. Try to touch the forehead to the knee and hold the big toe. Elbow should touch the ground.

 

Step 5: Hold this position for 5 to 10 seconds.

 

Step 6: Inhale and lift the head, and bring the bent leg forward.

 

Repeat the same for the left orientation by changing the leg position.

 

Intermediate can get tough. Remember that yoga has no deadlines. So, don’t get discouraged. You have a lifetime to work on your flexibility and strengths. Join Fit O’ Clock, the best fitness center in Jaipur (or your nearest yoga class for that matter) today!

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