If you are a practicing yoga beginner and feel like you are already familiar with the basic asanas, perhaps, you are now ready to prepare to go another step further and transition to the next level. While some of these poses are easy, other intermediate yoga poses can be challenging. As its name implies, intermediate is more advanced than beginner yoga poses and more toned down than advanced asanas.
To ensure you have a smoother transition, it is best to have an idea of the some of the different intermediate yoga poses you can try:
Awkward Chair Pose
This pose has several benefits such as strengthening of the calves and ankles and improves the functioning of the diaphragm, heart and abdominal organs. To transition to this pose, begin from the Mountain Posture. Next, raise the arms perpendicular to the ground while breathing in. See to it that both arms are aligned and the palms face each other or joined together. As you exhale, bend the knees and ensure that your thighs are parallel to the plane, horizontally. Your shoulder blades should be firm against your back and the length of your tailbone stretched towards the floor. Hold for half to one full minute and inhale as you slowly straighten your knees and return to upright position. After, strongly lift yourself and bring your arms to the side as you exhale.
This therapeutic pose helps to relieve constipation as well as other digestion problems. This is also a good stretching exercise for athletes. To begin, lay on the floor with face down. Next, expand and extend the body by bending the legs and reaching them to grab the calves or ankles, with the thumbs downwards. While in this position, broaden the shoulder blades as if trying to let them touch as your chest gets lifted by your grip on your legs. Inhale as you lift your torso and as you exhale, lift your lower body and rock gently. After, exit the pose gently.
An effective technique to tone the body for beginners and an effective immunity booster for advanced yogis, this pose starts with a kneeling position while the knees are apart at hip width distance with the thighs perpendicular to the floor. The key here is to push the shins and the upper part of the feet to the floor. Place the palms on your lower back and slowly lift the chest by giving the shoulder blades a push to the back. Next, slowly lean back and place the hands on the soles of the feet while bending downwards. See to it that the arms are outwards and the creases of the elbows are in front. Keep this position for about 30 to 60 seconds. To exit the pose, bring the hands in front and lift the upper body as you breathe in. After, you can return to the Child’s Pose and do some breathing exercises.
Other yoga poses for the intermediate level are the Bridge, Cobra, Bridge on Elbows, Eagle, Cow Face, Elimination, Dolphin and Full Boat Poses. You do not have to perfect these poses right away and learn all these. By beginning with the easier ones, you will make the experience an enjoyable one.
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