Yoga is categorized into three classes. Level 1 is the beginners level. Intermediate yoga is the level 2 phase designed for those who are already good at the beginner level and knows its various basic postures. And Level 3 is the advanced level of yoga. The advanced level in yoga is doing Padmasana. Levels are different from classes. Despite the three levels, there are other classes in yoga that fall under respective Levels. But let’s not get diverted.
People who can feel the relationship of the breath and the movements in their body enter into the phase of intermediate yoga. They can start exploring the various styles and postures in this level.
To enter and start exploring intermediate yoga, you should have mastered the beginner level. Before looking into the intermediate yoga level and poses, I will list down a few tips on how to excel to attain an intermediate level.
Move from beginner to intermediate
It’s very important to know how you are growing within yourself each day and push yourself a more little more the very next day. The first step is to get relieved from beginner to intermediate level is by showing your consistency. Always be consistent on your mat and never skip a day of practice. When you push yourself to be consistent, it is the first step of growth. Stick to the routine.
Paying attention to your breath is the next big step. You should be able to recognize the relationship between the flow of movements parallel to your breath. When you start entering intermediate yoga, you will start to learn the philosophies behind every move in yoga. But you should have already started questioning them to seek the truth.
Build a strong core to begin intermediate yoga. Postures like plank help in strengthening your arms and body. This will help in differentiating between the beginner and intermediate levels. A strong foundation is very important for intermediate and further levels of yoga. You should also be able to engage different muscles and feel them.
Not just physical, your mind should also be ready for its next level. Practice meditation regularly and this process will help you improve your concentration. You should be able to control your mind better than earlier. Be patient with this process.
Let’s get deeper and take a look at what intermediate yoga offers. There is an enormous number of poses and sequences in intermediate yoga. Read this article to know about a few postures that are widely effective on daily practice. Hire a trainer or attend a class initially to make sure about doing it correctly. Making a wrong posture can pull you into trouble. But these postures given below followed at home alone. Few intermediate yoga postures and their benefits are given below. I have also instructed how to follow these poses after thorough research.
Intermediate yoga poses
Intermediate yoga has two stages: First level intermediate and advanced intermediate. But let’s just stick to the first level as advanced intermediate need expertise advise who has good experience in the field of yoga. Intermediate yoga has a sequence of poses. You can learn step into intermediate yoga by following the sequences or by learning the poses. You can advance your practices by following these poses.
Initially, start beginning with the advanced levels of beginner poses. Then find modified postures in these poses. After which you completely stick to the new poses. Scroll down to know a few postures in intermediate yoga and their benefits.
Big Toe Pose
Popularly known as Padangusthasana in yoga terms. You need to bend your upper body in order to reach your toes and move your face close to your knees. This yoga pose is very ideal for women who are trying to get pregnant. It helps in relieving headaches. If you have any indigestion problem, do this posture every day in the morning to improve your digestion system.
Cobra pose
Bhujangasana: It is a familiar posture commonly known as cobra pose. People who exercise rather than practicing yoga also tend to include this in their routine. You need to lie on your front body on the floor. Place your palms beneath the shoulders and raise your upper body upwards as much as you can. This posture has a lot of benefits that you imagine. It enhances cardiovascular functionality. Since you stretch your upper body, your abdomen also stretches. This will tone your abdomen region and also lower back. Cobra pose gives a glow to your face if you practice every day regularly. It also helps you improve your focus and attention.
Bow pose
Dhanurasana: Lie with your front on the floor. Stretch your hands behind to reach your toes by raising your legs. Hold this pose as possible as you can. This posture tones your thighs, and lower back. This is a good stretching exercise as it stretches your ankles, forearms, and quads. Stretching increases flexibility. It strengthens the lungs and opens the chest cavity.
Full pigeon pose
Purna kapotasana: This is a modified posture of the cobra pose. Following the cobra pose, stretch your legs a little more to touch your head. A very good posture for flexibility. It deep stretches your abdomen and also tones your thigh and hip. This pose is very effective in curing thyroid disorders.
Bridge pose
Setu bandhasana: Lie on your back. Raise your lower back up like a bridge position. Hold this position as long as you can. Holding this posture can help in strengthening your neck and shoulders. It massages your abdominal organs and kidneys. They tone lower back and calves.
Bridge pose (with elbows)
Dvapada dhanurasana: It follows the same as setu bandhasana, but with balancing on your elbows and not on your shoulders. This is a great exercise for your spine and neck. If you are suffering from stress or anxiety, then try practicing this posture. It helps is in relieving stress, depression, and anxiety problems. It also enhances your memory and you will be able to focus more.
One-legged bridge pose
Eka pada setusana: Following the Dvapada dhanurasana position, try to raise one leg upwards. Hold this position only as much as you can in the initial stages. This is a beneficiary posture if you have urinal issues. It stretches your abdomen and strengthens your back.
Camel pose
Ustrasana: Stand on your knees and bend back to reach your ankle. This posture is great for knees and back. To improve your concentration, you can try holding this pose for quite a few seconds. You gain more balance techniques by following this pose. You also gain increased flexibility strength and you are stretching your back to achieve the pose.
Garland pose
Malasana: This is more like squatting. Sit in a squat position and join your palms together. Sitting in this position is very good for the human body. It improves digestion by massaging the abdominal organs. They also tone your calves and hips as you strain on those regions. You also make your ankles strain in this pose which consequently improves your balance.
Full boat pose
Navasana: Lie on the floor with your legs stretched. Raise your legs to an angle of 45 degrees. Simultaneously, raise your upper body stretch your arms. Hold the pose. It is very effective in reducing belly fat. The fat in the belly region burns while holding this pose. Hence it enhances digestion. Your thighs, back, and arms also get strengthened with this posture.
Crane pose
Bakasana: One of the intense poses in intermediate yoga. You place your palms on the floor and try to maintain the balance of your body with your palms. You need extensive practice to achieve this pose. It enhances your shoulders and arms thus strengthening them to a greater level. It balances the hormones in the body and improves digestion. It is a great pose for the neck and spine.
Marichi’s pose
Marichayasana: Sit on the floor and stretch your legs. Fold one leg in the vertical position. Wrap your arms around the leg together and bend forward. This is another effective pose in intermediate yoga. It stretches hips, back, and hamstrings. You can relax your forearms and shoulders by sitting in this posture.
Plow pose
Halansana: Lie on the floor and relax your legs. Now, bring your leg over your upper body and place it behind your head. Stretch your arms forward and hold this position. It deep stretches your back and hence very effective for back pain. It also strengthens your shoulders and arms. Practice this posture every day to get rid of obesity as they tone the abdomen region.
These are a few postures among the widely available sequences. Practice them on a regular basis and jump to the advanced level. Maintain consistency and analyze the flow in your body each day. Pay attention to your breath during each movement to improve your concentration. To master hard poses, it needs a lot of practice. Give it time and you will notice the result. Try new things every day in yoga by exploring its meaning and beauty.