If you’re comfortable in your yoga practice and looking to take it to the next level, you’re likely ready to explore intermediate yoga poses. These asanas go beyond the basics and challenge your strength and flexibility, balance, and mental focus.
| 10 Best Intermediate Yoga Poses | |
|---|---|
| 1. | Crow Pose (Bakasana) |
| 2. | Side Plank (Vasisthasana) |
| 3. | Wild Thing (Camatkarasana) |
| 4. | Dolphin Pose |
| 5. | Revolved Triangle Pose (Parivrtta Trikonasana) |
| 6. | Camel Pose (Ustrasana) |
| 7. | Headstand Prep (Sirsasana Prep) |
| 8. | Lizard Pose (Utthan Pristhasana) |
| 9. | Half Moon Pose (Ardha Chandrasana) |
| 10. | Boat Pose (Navasana) |
What Makes a Pose Intermediate?
Intermediate asana typically require a balance of strength, mobility, and awareness that goes beyond the basics. These are the challenging poses that bridge the gap between basic yoga and more advanced poses. They’re not just physically harder—they demand mindful execution and refined body awareness.
Key Elements of Intermediate Yoga Poses
- Greater strength and core engagement
- More flexibility and mobility in hips, shoulders, and spine
- Enhanced balance and proprioception
- A foundational understanding of breath control (pranayama)
- Familiarity with key alignment principles
Key Tips Before Progressing
Before jumping into intermediate yoga poses, it’s important to prepare your body and mind with awareness and patience. These tips will help you progress safely while building strength and flexibility.
Helpful Guidelines for Intermediate Practice
- Warm up thoroughly: Focus on joint mobility and dynamic stretches, especially shoulders, hips, and spine.
- Build awareness: Pay attention to where you’re compensating with momentum or flexibility instead of control.
- Use props: Blocks, straps, and bolsters can help bridge the gap safely.
- Don’t rush: Progression in yoga isn’t linear. Repeating foundational seated poses or a forward bend with greater awareness builds a more solid intermediate practice.
- Stay mindful of breath: If your breath becomes strained or you stop breathing, it’s a sign to scale back.
10 Best Intermediate Yoga Poses
Here are ten highly effective intermediate yoga poses to build strength, stability, and deeper body awareness.
1. Crow Pose (Bakasana)
Focus: Arm balance, core strength, wrist stability
- Begin in a squat with feet hip-width apart.
- Place palms on the floor, shoulder-width apart, about a foot in front of you.
- Bend elbows slightly and lift your hips.
- Bring your knees onto the backs of your upper arms.
- Shift your weight forward slowly until your feet lift off the ground.
- Keep your gaze forward and core engaged.
- Hold for 5–10 breaths.
This asana requires strength in your abdominal muscles, wrists, and arms.
2. Side Plank (Vasisthasana)
Focus: Lateral strength, shoulder stability, balance
- From Plank, shift your weight to your right hand and outer right foot.
- Stack your left foot on top of the right.
- Raise your left arm toward the ceiling.
- Engage your core and lift hips away from the floor.
- Hold for 5–10 breaths, then switch sides.
This pose develops balance and coordination while engaging legs, core, and back muscles.
3. Wild Thing (Camatkarasana)
Focus: Chest opening, shoulder mobility, spinal extension
- Start in Downward Dog.
- Shift to a Side Plank on the right side.
- Step your left foot behind you.
- Open your chest to the ceiling and reach your left arm overhead.
This backbend expands the chest and shoulders and stretches intercostal muscles for greater lung space.
4. Dolphin Pose
Focus: Shoulder strength, core, hamstring flexibility
- Start on hands and knees.
- Lower forearms to the mat, elbows under shoulders.
- Tuck toes and lift hips up like Downward Dog.
- Press forearms down and pull shoulders away from ears.
Great prep for handstand and strengthens spine and shoulders while stretching hamstrings and groin.
5. Revolved Triangle (Parivrtta Trikonasana)
Focus: Spinal rotation, hamstring flexibility, balance
- Begin in Triangle pose with the right foot forward.
- Square the hips forward.
- Bring your left hand to the outside of the right foot or onto a block.
- Extend the right arm toward the sky.
- Lengthen through the spine with each inhale and deepen the twist with each exhale.
This is one of the best twisting yoga poses for the abdominal organs, improving blood circulation and easing sciatica.
6. Camel Pose (Ustrasana)
Focus: Backbending, chest opening, hip flexor stretch
- Kneel with knees hip-width apart.
- Place hands on the sacrum or reach back to the heels.
- Press hips forward as you lift your chest up and back.
A powerful backbend that opens quadriceps, improves hip flexibility, and strengthens back and shoulders.
7. Headstand Prep (Sirsasana Prep)
Focus: Inversion, neck alignment, core control
- Start in Dolphin pose.
- Interlace fingers and create a base with forearms.
- Place crown of the head on the mat, cradled by hands.
- Walk feet closer and lift hips.
Helps yoga teachers prepare students safely for inversions, strengthening abdominal muscles, neck, and shoulders.
8. Lizard Pose (Utthan Pristhasana)
Focus: Hip opening, hamstring and quad stretch
- From Downward Dog, step your right foot to the outside of your right hand.
- Keep back leg extended or lower the knee down.
- Hands can stay on the floor or lower to forearms.
One of the best hip opener postures, targeting inner thighs, quadriceps, and groin.
9. Half Moon Pose (Ardha Chandrasana)
Focus: Balance, outer hip strength, hamstring stretch
- From Triangle pose, shift weight to the front foot.
- Place front hand on the ground or block.
- Lift the back leg parallel to the floor.
This challenging pose improves balance, builds strength and flexibility in the legs and core, and lengthens spine and shoulders.
10. Boat Pose (Navasana)
Focus: Core strength, hip flexor endurance, spinal alignment
- Sit on the mat with knees bent.
- Lean back slightly and lift feet off the ground.
- Extend arms forward and straighten legs if possible.
- Keep chest lifted and spine long.
Strengthens abdominal organs and abdominal muscles while improving focus and stamina.
Suggested Sequences
Strength & Balance Flow (30 mins)
- Warm up: Cat-Cow, Down Dog, Low Lunge
- Sequence: Boat Pose, Side Plank, Half Moon, Crow Pose, Dolphin
- Cool down: Supine Twist, Legs Up the Wall
Hip & Spine Opener Flow (30–45 mins)
- Warm up: Sun Salutation A & B
- Sequence: Lizard Pose, Revolved Triangle Pose, Camel Pose, Wild Thing, Dolphin to Headstand Prep
- Cool down: Seated Forward Bend, Cobra Pose
Common Mistakes to Avoid
- Skipping warm-up
- Compensating with flexibility instead of control
- Not using props for alignment
- Holding breath
- Forcing depth rather than building consistency
Intermediate Pose Challenge
10-Day Plan
- Day 1–2: Lizard + Revolved Triangle
- Day 3–4: Side Plank + Boat Pose
- Day 5–6: Dolphin + Headstand Prep
- Day 7–8: Crow + Half Moon
- Day 9–10: Camel + Wild Thing
End each practice with journaling on how your body felt and what shifted.
FAQ about Intermediate Yoga Poses
How do I know I’m ready for intermediate yoga poses?
If you’re comfortable holding yoga poses and can maintain steady breath with good alignment, you’re ready to progress.
How often should I practice these poses?
Aim for 2–4 yoga classes per week, allowing recovery between sessions.
Should I still practice beginner poses?
Yes. Beginner and seated twisting postures practiced with more awareness will always support your growth.
What if a pose feels painful?
Modify or stop. Pain is a sign to back off and reassess alignment.
Conclusion
Exploring intermediate yoga poses is about deepening your connection to the body and breath. These asana build balance, confidence, and strength and flexibility, while also training patience and mindfulness. Progress slowly, use props when needed, and stay consistent.
The journey is not about perfecting a pose but about how the effort transforms your practice and your life.
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