Intermediate Yoga Poses

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.

1. Yogamudrasana – Psychic Union Pose In Yoga
2. Matsyasana – Fish Pose In Yoga
3. Gupta Padmasana – Hidden Lotus Pose In Yoga
4. Baddha Padmasana – Locked Lotus Pose In Yoga
5. Lolasana – Swinging Pose In Yoga
6. Kukkutasana – Cockerel Pose In Yoga 
7. Garbhasana – Womb Pose In Yoga
8. 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.

1. Saral Bhujangasana – Easy Cobra Pose In Yoga.
2. Bhujangasana – Cobra Pose In Yoga
3. Tiryaka Bhujangasana – Twisting Cobra Pose In Yoga
4. Sarpasana – Snake Pose In Yoga
5. Ardha Shalabhasana – Half Locust Pose In Yoga
6. Shalabhasana – Locust Pose In Yoga
7. Saral Dhanurasana – Easy Bow Pose In Yoga
8. Dhanurasana – Bow Pose In Yoga
9. Kandharasana – Shoulder Pose In Yoga
10. Ardha Chandrasana – Half Moon Pose In Yoga
11. Utthan Pristhasana – Lizard Pose In Yoga
12. Setu Asana – Bridge Pose In Yoga
13. 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

1. Saithalyasana – Animal Relaxation Pose In Yoga
2. Paschimottanasana – Back Stretching Pose In Yoga 
3. Gatyatmak Paschimottanasana – Dynamic Back Stretch Pose In Yoga
4. Pada Prasar Paschimottanasana – Legs Spread Back Stretch Pose In Yoga
5. Janu Sirshasana – Head To Knee Pose In Yoga
6. Ardha Padma Paschimottanasana – Half Lotus Back Stretching Pose In Yoga
7. Hasta Padangushthasana – Finger To Toe Stretch In Yoga
8. Meru Akarshanasana – Spinal Bending Pose In Yoga
9. Padahastasana – Hand To Foot Pose In Yoga
10. Sirsha Angustha Yogasana – Head To Toe Pose In Yoga
11. Utthita Janu Sirshasana – Standing Head Between Knees Pose In Yoga 
12. 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.

1. Meru Wakrasana – Spinal Twist In Yoga
2. Bhu Namanasana – Spinal Twist Prostration Pose In Yoga
3. Ardha Matsyendrasana – Half Spinal Twist Pose In Yoga
4. Parivritti Janu Sirshasana – Spiralled Head To Knee Pose In Yoga

     5. Inverted Asanas 

1. Bhumi Pada Mastakasana – Half Headstand In Yoga 
2. Vipareeta Karani Asana – Inverted Pose In Yoga
3. Sarvangasana – Shoulder Stand Pose In Pose
4. Moordhasana – Crown-based Pose In Yoga
5. Padma Sarvangasana – Shoulder Stand Lotus Pose In Yoga
6. Poorwa Halasana – Preliminary Plough Pose
7. Halasana – Plough Pose In Yoga
8. Druta Halasana – Dynamic Plough Pose In Yoga
9. Ardha Padma Halasana – Half Lotus Plough Pose In Yoga 
10. Stambhan Asana – Posture of Retention Pose In Yoga
11. Sirshasana – Headstand Pose In Yoga 
12. Salamba Sirshasana – Supported Headstand Pose In Yoga 
13. Niralamba Sirshasana – Unsupported Headstand Pose In Yoga 
14. Urdhva Padmasana – Headstand Lotus Pose In Yoga 
15. Kapali Asana – Forehead Supported Pose In Yoga 

      6. Balancing Asanas

1. Eka Pada Pranamasana – One-legged Prayer Pose
2. Natavarasana – Lord Krishna’s Pose In Yoga
3. Garudasana – Eagle Pose In Yoga
4. Tandavasana – Lord Shiva’s Dance In Yoga
5. Saral Natarajasana – Preparatory Lord Shiva’s Pose In Yoga
6. Natarajasana – Lord Shiva’s Pose In Yoga
7. Eka Padasana – One Foot Pose In Yoga
8. Bakasana – Crane Pose In Yoga
9. Utthita Hasta Padangusthasana – Raised Hand To Big Toe Pose
10. Merudandasana – Spinal Column Pose In Yoga
11. Niralamba Paschimottanasana – Unsupported Back Stretching Pose In Yoga 
12. Ardha Padma Padottanasana – Half Lotus Leg Stretch Pose In Yoga
13. Ardha Baddha Padmottanasana – Half Lotus Forward Bending In Yoga
14. Vatayanasana – Flying Horse Pose In Yoga
15. Pada Angushthasana – Tiptoe Pose In Yoga
16. Baka Dhyanasana – Patient Crane Pose In Yoga
17. Eka Pada Baka Dhyanasana – One-legged Crane Pose In Yoga
18. Dwi Hasta Bhujasana – Two Hands And Arms Pose In Yoga
19. Eka Hasta Bhujasana – Single Hand And Arm PoseIn Yoga
20. Hamsasana – Swan Pose In Yoga 
21. Santolanasana – Balancing Pose In Yoga
22. 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.