Intermediate Yoga Sequence

Intermediate Yoga Sequence – Beginner Flow for 45 Minute to One Hour

Intermediate Yoga is an advanced level of yoga in which you have all the knowledge about yoga poses yoga asanas and other exercises. There are three levels of yoga in which included the beginners level, intermediate level, and the yoga experts.

After the beginner’s level, the intermediate level comes and the real exercises, poses, and yoga asanas start. But people want to know what is Intermediate Yoga Sequence.

Because it is important to learn all the sequences and then they can start the practical work on their yoga hours. Hence, we are going to describe all the yoga poses in a sequence that will benefit everyone.

But people are confused about the yoga levels because they don’t know their yoga level. Hence, before going to the next yoga moves, you need to learn that how you are on the intermediate level.

Or how you know that if you are on the intermediate level. So, let’s read some points which will realize you that you are really on the intermediate level.

  1. If you are stronger and can do practice with full focus, then you are on the intermediate level.
  2. If you are smarter on the mat, then you can genuinely figure out how to move. So, your movement, relaxation of body, and relaxation of breath will realize that you are on the intermediate level.
  3. Also, if you feel flexibility in your body, can maintain your body balance, can sit in meditation for so long, etc, then you are on the intermediate level.

Intermediate Yoga Sequence With Poses

Intermediate Yoga Poses in the sequence shows the expertness and set your mind. The sequence is better because it shows the interest, decency, and ethics of yoga. There are 5 yoga poses and we will discuss them step-by-step. These are as follows:

  • Standing Poses
  • Seated Poses
  • Back Bends
  • Arm Balances
  • Inversions

You will feel very comfortable with all poses and it will help you to relax your body. All poses are easy and everyone can stretch his/her body very smoothly. The yoga process will never dissatisfy you because it is a lifetime process and you can easily stretch your body.

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1: Standing Poses

At the intermediate level, you have a sequence of poses in which the first one is the standing position which has a bundle of standing poses. Because the standing poses start to include a lot more twisting and balancing your body. It will only benefit you because you will feel flexible, relaxed, etc. The standing poses are as follows:

  • Awkward Chair Pose (Utkatasana): You can try this pose to engage your buttocks, hips, etc.
  • Eagle Pose (Garudasana): You have a chance to strengthen your hips, thighs, calves, hips, and ankles, etc.
  • Extended Side Angle (Utthita Parsvakonasana): This yoga poses helps to stretch your chest and shoulders. Also, this movement will help you to strengthen your legs, hamstrings, and hips.
  • Half Moon Pose (Ardha Chandrasana): This yoga position helps you to balance posture because it will strengthen your thighs and ankles. Moreover, this yoga pose provides a stretch to your hamstrings.
  • King Dancer Pose (Natarajasana):You can practice this yoga position to build strength in your legs and core. Moreover, it strengthens your cores during stretching your shoulders and also hip flexors.
  • Lizard Pose (Utthan Pristhasana):This yoga pose also helps to stretch for the hip flexors, hamstrings, and quadriceps.
  • Pyramid Pose (Parsvottonasana):You can use this position to stretch and strengthen your cores and hamstrings. Because it helps to stretch your spine and shoulders to build balance and coordination as well.
  • Reverse Warrior Pose (Viparita Virabhadrasana):This position helps to stretch your muscles between your ribs and also balance your core strength.
  • Revolved Side Angle Pose (Parivrtta Parsvakonasana): This yoga pose helps to stretch your legs, hamstrings, and groins when you open your chest and also shoulders.
  • Revolved Triangle Pose (Parivrtta Trikonasana):This yoga pose challenges your balance and helps to stretch your hamstring. Hence, you can increase the flexibility in your shoulders, chest and also enhance mobility.
  • Sugarcane Pose (Ardha Chandra Chapasana): You can use this position to stretch your quadriceps and included the backbend easily.

2: Seated Poses

These poses come on the second level in Intermediate Yoga Sequence which will help your body to move well. You can use the seated poses to feel comfortable. The seated poses are as follows:

  • Cow Face Pose (Gomukhasana): This seated pose helps to enhance the flexibility in the groins, ankles, hips, and knees. In this position, you can stretch your chest, shoulders, and arms.
  • Boat Pose (Navasana):In this seated pose, you can strengthen your abdominal, hip flexors, etc. Hence, it can develop the core strength, and also improve your balance.
  • Hero Pose (Virasana): You can use this yoga pose to stretch your knees deeply. Also, it can assist you to align your spine.
  • Knee to Ankle Pose (Agnistambhasana): This seated pose can increase flexibility and help to stretch easily your muscles. You can try this pose to prevent back pain.
  • Lotus Pose (Padmasana):It develops flexibility in your knees.
  • Pigeon Pose (Eka Pada Rajakapotasana): You can use this pose to stretch thighs, hips, back muscles, and groins.

3: Back Bends

The backbends poses are really helpful for every intermediate yoga learner. It also helps to relax your breath, stretch your muscles, and get rid of back pains, etc. This position is very important and the main part of the Intermediate Yoga Sequence. These poses are as follows:

  • Camel Pose (Ustrasana): This is the first pose of backbends and you can try it to stretch your abdomen, quadriceps, and chest.
  • Fish Pose (Matsyasana):You have to stretch your body including hip flexors, chest, abs, and neck.
  • Upward Facing Dog (Urdhva Mukha Svanasana):In this yoga pose, you have to stretch your muscles. Actually, it is the exercise of your shoulders, lower back, triceps, and forearms.

4: Arm Balances

This yoga position is an important part in which you have to balance your arms. The exercises are fantastic because you can learn to distribute your weight. Moreover, you will learn to build your arm strength. Other arm-balance poses are as follows:

  • Four-Limbed Staff Pose (Chaturanga Dandasana):This intermediate yoga pose required a strong body with strong arms, wrists, abs, and lower bank.
  • Crow Pose (Bakasana): You need to use your arm strength for this pose and test your body balance because it will build your confidence.
  • Scale Pose (Tolasana): This pose is really amazing and you have to use your arms in this yoga position. Hence, you have to build your body and also core strength.
  • Side Plank Pose (Vasisthasana):This pose will strengthen your arms, legs, and belly. This pose will improve your sense of balance.
  • Sleeping Vishnu Pose (Anantasana):You can try this pose to improve your arm balance and also can learn to stretch the hamstrings, calves, and inner thighs.

5: Inversions

Inversion poses are basically taught in yoga classes which are the main part of Intermediate Yoga Sequence. The intermediate yoga students can do these practices because they are dangerous for beginners. The inversions are as follows:

  • Headstand Pose (Salamba Sirsasana):This yoga pose requires flexibility and strength in your spine, shoulders, and hamstrings. This pose can calm your brain and help to relieve all the stress from your head. Moreover, this pose can improve the digestive system in your body.
  • Plow Pose (Halasana): You can apply this yoga pose to calm your mind, stretch your shoulders, and also can stimulate your abdominal organs. Moreover, you can get rid of menopause.
  • Shoulderstand (Salamba Sarvangasana):This pose is specially added to relieve stress, depression, and tension. Moreover, it helps to reduce insomnia.


The yoga practices and exercises are divided into levels and every student has to collect complete knowledge about them. The beginner level is very simple in which the yoga students learn the basic things.

Whereas the intermediate level is based on original practices, the hard poses, and exercises. Intermediate Yoga Sequence is best for you because you will learn all the poses step by step.

All the poses are described with benefits and positions. So, you can learn them easily and also can use this sequence to get benefits from yoga.

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