Yoga Poses Library of Yoga Poses for Intermediate Learners By Ann Pizer twitter linkedin Ann Pizer is a writer and registered yoga instructor who teaches vinyasa/flow and prenatal yoga classes. Learn about our editorial process Ann Pizer Reviewed by Reviewed by Kristin McGee, CPT on July 01, 2020 instagram Kristin McGee is a certified personal trainer and currently teaches yoga and meditation for Peloton. She is also certified in Pilates and by the National Association of Sports Medicine. Learn about our Review Board Kristin McGee, CPT on July 01, 2020 Print Ann Pizer Are you starting to feel a little too comfortable with the beginner yoga poses that you have learned so far? Then it's probably time to incorporate some intermediate postures into your repertoire. You may find some of these poses quite easy and others nearly impossible. "Intermediate" is a category with very fluid borders, so don't get discouraged. Yoga is a process and there are no deadlines. You have a lifetime to improve your strength and flexibility. Standing Poses At the intermediate level, standing poses begin to incorporate a lot more balancing and twisting, as well as building on the quad strength and hamstring flexibility you've been working on in more beginner poses. Take care to concentrate on your breathing and start slow before progressing to more advanced intermediate stances like revolved triangle pose or warrior III. Awkward Chair Pose — UtkatasanaEagle Pose — GarudasanaExtended Side Angle Variations — ParsvakonasanaHalf Moon Pose — Ardha ChandrasanaKing Dancer Pose — NatarajasanaLizard Pose — Utthan PristhasanaPyramid Pose Variations — Parsvottonasana VariationsReverse Warrior PoseRevolved Side Angle PoseRevolved Triangle PoseSugarcane Pose — Ardha Chandra ChapasanaWarrior III — Virabhadrasana III Seated Poses The hip opening is the focus of most of these seated poses. If any of these poses are uncomfortable for you, don't be hesitant to use props like a rolled mat or blanket placed under your seat. Cow Face Pose — GomukhasanaBoat Pose — NavasanaHero Pose — VirasanaKnee to Ankle PoseLotus Pose — PadmasanaPigeon Pose — Eka Pada Rajakapotasana Prep Backbends This is the point where more intense back-bending comes into the picture for intermediate students. Many of these backbends are done in a prone position, i.e. lying on your belly. When you feel ready, you can start to incorporate upward-facing dog and chaturanga (see below) into your vinyasas. Be sure to warm up with more basic poses first and use props like yoga blocks or small pillows if you need. Camel Pose — UstrasanaFish Pose — MatsyasanaUpward Facing Dog — Urdhva Mukha Svanasana Arm Balances Any pose where the arms support the majority of the body's weight can be classified as an arm balance. Although you are learning where your center of gravity is and how to distribute your weight so that you can balance, these starter poses help you build the arm strength and core strength that you'll need for more difficult arm balances later on. Four-Limbed Staff Pose — Chaturanga DandasanaCrow Pose — BakasanaScale Pose — TolasanaSide Plank Pose — VasisthasanaSleeping Vishnu Pose — Anantasana Inversions Your first inversions are introduced at the intermediate level. Though they are sometimes taught in basic classes, they are amongst the most dangerous poses for beginners, so it makes sense to wait until you have more strength and body awareness. Headstand Pose — Salamba SirsasanaPlow Pose — HalasanaShoulderstand — Salamba Sarvangasana Library of Advanced Yoga Poses Was this page helpful? Thanks for your feedback! If you've never tried it before, starting a yoga practice can feel overwhelming. Our email series can get you ready to roll out the mat. Sign up and get started today! Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit