The Intermediate Yoga Poses or Intermediate Yoga Asanas group consists of yoga asanas or yoga poses are reasonably difficult and are recommended for people who can perform the beginners group without discomfort or strain. The beginner’s group of Yoga asanas consists of the Pawanmuktasana series, relaxation postures in yoga, meditation postures in yoga, vajrasana group of asanas, standing asanas, Surya Namaskara (Sun salutation), and Chandra Namaskara (moon salutation).
The intermediate yoga poses require a greater degree of steadiness, concentration and coordination with the breath. Included in this group are asanas performed from padmasana, backward and forward bending, spinal twisting, inverted and balancing asanas.
You should beging the intermediate yoga poses only after succesfully practicing and completing beginners group. It’s also recommended to be done under the guidance of a trained yoga instructor.
The different groups mentioned in the book ‘ Asana Pranayama Mudra Bandha’ by Swami Satyananda Saraswati within the intermediate group have multiple asanas which are mentioned below:
1. Padmasana Group of Yoga Poses
Padmasana is traditionally regarded as one of the best postures for pranayama and pratyahara as it allows the body to be held completely steady for long periods of time. As the body is steadied, the mind becomes calm and gives a firm foundation for concentration. Read more about padmasana group of asanas. Following is the list of important yoga poses in the Padmasana group of asanas.
- Yogamudrasana – Psychic Union Pose In Yoga
- Matsyasana – Fish Pose In Yoga
- Gupta Padmasana – Hidden Lotus Pose In Yoga
- Baddha Padmasana – Locked Lotus Pose In Yoga
- Lolasana – Swinging Pose In Yoga
- Kukkutasana – Cockerel Pose In Yoga
- Garbhasana – Womb Pose In Yoga
- Tolangulasana – Weighing Scale Pose In Yoga
2. Backward Bending Asanas
Backward bending yoga poses are postures which turn the body out to face the world. They are stimulating and extroverting. Because they expand the chest and encourage inhalation, they are associated with the attitude of embracing life. Read more about the backward bending yoga poses.
- Saral Bhujangasana – Easy Cobra Pose In Yoga.
- Bhujangasana – Cobra Pose In Yoga
- Tiryaka Bhujangasana – Twisting Cobra Pose In Yoga
- Sarpasana – Snake Pose In Yoga
- Ardha Shalabhasana – Half Locust Pose In Yoga
- Shalabhasana – Locust Pose In Yoga
- Saral Dhanurasana – Easy Bow Pose In Yoga
- Dhanurasana – Bow Pose In Yoga
- Kandharasana – Shoulder Pose In Yoga
- Ardha Chandrasana – Half Moon Pose In Yoga
- Utthan Pristhasana – Lizard Pose In Yoga
- Setu Asana – Bridge Pose In Yoga
- Gomukhasana – Cow’s Face Pose In Yoga
3. Forward bending Asanas
Forward bending is a passive process in which gravity is utilized to stretch the muscle groups being focused upon. While backward bends move the body away from the confines of gravity, forward bending asanas use gravity to help release tension and pain. Read more about forward bending yoga poses. Following is the complete list of important forward bending yoga poses
- Saithalyasana – Animal Relaxation Pose In Yoga
- Paschimottanasana – Back Stretching Pose In Yoga
- Gatyatmak Paschimottanasana – Dynamic Back Stretch Pose In Yoga
- Pada Prasar Paschimottanasana – Legs Spread Back Stretch Pose In Yoga
- Janu Sirshasana – Head To Knee Pose In Yoga
- Ardha Padma Paschimottanasana – Half Lotus Back Stretching Pose In Yoga
- Hasta Padangushthasana – Finger To Toe Stretch In Yoga
- Meru Akarshanasana – Spinal Bending Pose In Yoga
- Padahastasana – Hand To Foot Pose In Yoga
- Sirsha Angustha Yogasana – Head To Toe Pose In Yoga
- Utthita Janu Sirshasana – Standing Head Between Knees Pose In Yoga
- Eka Padottanasana – One Leg Raised To Head Pose In Yoga
4. Spinal Twisting Asanas
Spinal Twisting Yoga Poses are important for spinal health. Every practice should include at least one Yoga pose for the spine, preferably following the forward and backward bending postures. Read more about yoga poses for the spine. Following is the list of key yoga poses for the spine.
- Meru Wakrasana – Spinal Twist In Yoga
- Bhu Namanasana – Spinal Twist Prostration Pose In Yoga
- Ardha Matsyendrasana – Half Spinal Twist Pose In Yoga
- Parivritti Janu Sirshasana – Spiralled Head To Knee Pose In Yoga
5. Inverted Asanas
- Bhumi Pada Mastakasana – Half Headstand In Yoga
- Vipareeta Karani Asana – Inverted Pose In Yoga
- Sarvangasana – Shoulder Stand Pose In Pose
- Moordhasana – Crown-based Pose In Yoga
- Padma Sarvangasana – Shoulder Stand Lotus Pose In Yoga
- Poorwa Halasana – Preliminary Plough Pose
- Halasana – Plough Pose In Yoga
- Druta Halasana – Dynamic Plough Pose In Yoga
- Ardha Padma Halasana – Half Lotus Plough Pose In Yoga
- Stambhan Asana – Posture of Retention Pose In Yoga
- Sirshasana – Headstand Pose In Yoga
- Salamba Sirshasana – Supported Headstand Pose In Yoga
- Niralamba Sirshasana – Unsupported Headstand Pose In Yoga
- Urdhva Padmasana – Headstand Lotus Pose In Yoga
- Kapali Asana – Forehead Supported Pose In Yoga
6. Balancing Asanas
- Eka Pada Pranamasana – One-legged Prayer Pose
- Natavarasana – Lord Krishna’s Pose In Yoga
- Garudasana – Eagle Pose In Yoga
- Tandavasana – Lord Shiva’s Dance In Yoga
- Saral Natarajasana – Preparatory Lord Shiva’s Pose In Yoga
- Natarajasana – Lord Shiva’s Pose In Yoga
- Eka Padasana – One Foot Pose In Yoga
- Bakasana – Crane Pose In Yoga
- Utthita Hasta Padangusthasana – Raised Hand To Big Toe Pose
- Merudandasana – Spinal Column Pose In Yoga
- Niralamba Paschimottanasana – Unsupported Back Stretching Pose In Yoga
- Ardha Padma Padottanasana – Half Lotus Leg Stretch Pose In Yoga
- Ardha Baddha Padmottanasana – Half Lotus Forward Bending In Yoga
- Vatayanasana – Flying Horse Pose In Yoga
- Pada Angushthasana – Tiptoe Pose In Yoga
- Baka Dhyanasana – Patient Crane Pose In Yoga
- Eka Pada Baka Dhyanasana – One-legged Crane Pose In Yoga
- Dwi Hasta Bhujasana – Two Hands And Arms Pose In Yoga
- Eka Hasta Bhujasana – Single Hand And Arm PoseIn Yoga
- Hamsasana – Swan Pose In Yoga
- Santolanasana – Balancing Pose In Yoga
- Vashishthasana – Sage Vashishtha’s Pose In Yoga
Intermediate Yoga Poses or Intermediate Yoga Asanas
The intermediate yoga poses should be good to do once you have mastered the beginner poses. They are largely categorized in to Padmasanas, backward bending yoga poses or yoga asanas, forward bending yoga poses, spinal twisting asanas or poses, and inverted asanas.
Intermediate Yoga Poses benefits are many. However, if not done properly under guidance, it can lead to injury. It is recommended that these poses should be learned through a trained practitioner.
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