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Are you ready to take your yoga practice to the next level? If you’ve been practicing yoga for a while and are looking to challenge yourself, incorporating intermediate poses into your routine can help you elevate your practice and deepen your mind-body connection. In this article, we will explore 15 intermediate yoga poses that will take your practice to new heights. Let’s dive in!
Table of Contents
1. Dhanurasana
Dhanurasana, also known as the Bow Pose, is a powerful backbend that stretches the entire front of your body while strengthening your back muscles. To practice this pose, lie on your belly, bend your knees, and reach back to grab your ankles. As you inhale, lift your chest and thighs off the ground, creating a bow shape with your body. Hold the pose for a few breaths, feeling the stretch in your chest, shoulders, and thighs. Exhale to release and repeat as desired.
Benefits of Dhanurasana:
Dhanurasana not only opens up your chest and shoulders but also stimulates your abdominal organs, improving digestion. This pose also helps to relieve stress and fatigue, energizing your body and mind.
Tips for Practicing Dhanurasana:
As you lift into Dhanurasana, focus on lengthening your spine and keeping your neck relaxed. If reaching your ankles is challenging, you can use a yoga strap or a towel to bridge the gap. Remember to breathe deeply and listen to your body, only going as far as feels comfortable for you.
2. Paschimottanasana
Paschimottanasana, or the Seated Forward Bend, is a calming pose that stretches your entire back body, from your heels to your head. To practice this pose, sit on the floor with your legs extended in front of you. Inhale to lengthen your spine, then exhale to fold forward from your hips, reaching for your feet or ankles. Allow your head to relax and breathe deeply in this pose, staying for a few breaths or longer.
Benefits of Paschimottanasana:
Paschimottanasana helps to calm the mind and relieve anxiety and stress. This pose also stretches the hamstrings, lower back, and shoulders, improving flexibility and promoting a sense of relaxation.
Tips for Practicing Paschimottanasana:
If you find it challenging to reach your feet, you can use a strap or a towel to loop around your feet and hold onto. Remember to keep your spine long and avoid rounding your back. With each exhale, allow yourself to sink deeper into the pose, finding a gentle stretch without forcing or straining.
3. Savasana
Savasana, also known as the Corpse Pose, is a deeply relaxing pose that is typically practiced at the end of a yoga session. Lie on your back with your legs extended and your arms resting by your sides. Close your eyes and allow your body to completely relax, surrendering to the support of the ground beneath you. Stay in this pose for several minutes, focusing on your breath and letting go of any tension or stress.
Benefits of Savasana:
Savasana helps to calm the nervous system and promote deep relaxation. This pose allows your body and mind to integrate the benefits of your yoga practice, leaving you feeling refreshed and rejuvenated.
Tips for Practicing Savasana:
Find a quiet and comfortable space where you can lie down without any distractions. Use props such as blankets or bolsters to support your body and make yourself as comfortable as possible. Allow your breath to naturally deepen and soften, and let go of any thoughts or worries that arise. Simply be present in the stillness of Savasana.
4. Sukhasana
Easy Pose, or Sukhasana, is a simple seated pose that promotes grounding and relaxation. Sit on the floor with your legs crossed, placing your hands on your knees or thighs. Close your eyes and focus on your breath, allowing your body to settle into a comfortable and relaxed position.
Benefits of Easy Pose:
Easy Pose helps to calm the mind and open the hips. This pose is often used for meditation and pranayama practices, allowing you to find stillness and inner peace.
Tips for Practicing Easy Pose:
If sitting on the floor is uncomfortable, you can sit on a folded blanket or a bolster to elevate your hips. Keep your spine long and your shoulders relaxed, allowing your breath to flow freely. If your mind starts to wander, gently bring your attention back to your breath and the present moment.
5. Matsyasana
Fish Pose, or Matsyasana, is a gentle backbend that opens up the chest and throat. Lie on your back with your legs extended and your arms resting by your sides. Slide your hands underneath your hips, palms facing down. Inhale to lift your chest and arch your back, allowing the crown of your head to gently touch the ground. Stay in this pose for a few breaths, then slowly release and rest.
Benefits of Fish Pose:
Fish Pose stretches the front of your body, including your chest, throat, and abdomen. This pose also stimulates the thyroid gland and improves posture.
Tips for Practicing Fish Pose:
As you lift into Fish Pose, focus on lengthening your spine and opening your chest. If your head doesn’t comfortably touch the ground, you can place a folded blanket or a block underneath for support. Remember to breathe deeply and relax into the pose, allowing your body to gently release tension.
6. Parsva Balasana
Thread the Needle or Parsva Balasana is a variation of Balasana, or Child’s Pose, that provides a gentle twist for the spine. Begin in a tabletop position, with your hands and knees on the ground. Inhale to reach your right arm up towards the ceiling, then exhale to thread it underneath your left arm, resting your right shoulder and ear on the ground. Stay in this pose for a few breaths, then switch sides.
Benefits of Thread the Needle Parsva Balasana:
This pose helps to release tension in the upper back and shoulders while also stretching the hips and spine. Thread the Needle Parsva Balasana promotes relaxation and can help to relieve stress and anxiety.
Tips for Practicing Thread the Needle Parsva Balasana:
As you thread your arm underneath, focus on keeping your hips level and your spine long. If your shoulder doesn’t comfortably reach the ground, you can place a folded blanket or a block underneath for support. Allow your breath to guide you deeper into the twist, finding a gentle stretch without any strain.
7. Ardha Purvottanasana
Reverse Tabletop, or Ardha Purvottanasana, is a pose that strengthens the arms, shoulders, and core while opening up the chest and hips. Begin by sitting on the floor with your legs extended in front of you. Place your hands behind your hips, fingers pointing towards your feet. Inhale to lift your hips off the ground, creating a straight line from your head to your heels. Hold the pose for a few breaths, then slowly lower back down.
Benefits of Reverse Tabletop:
Reverse Tabletop strengthens the muscles of the upper body, including the arms, shoulders, and core. This pose also stretches the chest and shoulders, improving posture and promoting a sense of openness.
Tips for Practicing Reverse Tabletop:
As you lift into Reverse Tabletop, focus on engaging your core and pressing through your hands and heels. Keep your neck long and avoid sinking into your shoulders. If lifting your hips off the ground is challenging, you can start by practicing with bent knees and gradually work towards straightening your legs. Remember to breathe deeply and listen to your body.
8. Mandukasana
Frog Pose, or Mandukasana, is a deep hip opener that stretches the inner thighs and groin. Begin on your hands and knees, then slowly walk your knees wider apart, keeping your ankles in line with your knees. Flex your feet and press the tops of your feet into the ground. Slowly lower your forearms to the ground, allowing your chest to melt towards the floor. Stay in this pose for a few breaths, then slowly come out of it.
Benefits of Frog Pose:
Frog Pose helps to release tension in the hips and groin, improving flexibility and mobility. This pose also stimulates the abdominal organs and can aid in digestion.
Tips for Practicing Frog Pose:
As you lower into Frog Pose, focus on keeping your hips in line with your knees and your feet flexed. If your forearms don’t comfortably reach the ground, you can place a folded blanket or a block underneath for support. Allow your breath to guide you deeper into the pose, finding a gentle stretch without any pain or discomfort.
9. Supta Parivritta Vrschikasana
Scorpions Twist, or Supta Parivritta Vrschikasana, is an advanced pose that combines a backbend with a twist. Begin by lying on your belly with your legs extended and your arms by your sides. Bend your knees and reach back to grab your ankles, similar to Dhanurasana. Inhale to lift your chest and thighs off the ground, then exhale to twist your torso to the right, reaching your left foot towards your right shoulder. Hold the pose for a few breaths, then switch sides.
Benefits of Scorpions Twist:
Scorpions Twist stretches the front of your body, including your chest, shoulders, and thighs. This pose also strengthens your back muscles and improves spinal flexibility.
Tips for Practicing Scorpions Twist:
As you lift into Scorpions Twist, focus on lengthening your spine and keeping your neck relaxed. If reaching your ankles is challenging, you can use a yoga strap or a towel to bridge the gap. Remember to breathe deeply and listen to your body, only going as far as feels comfortable for you.
10. Supta Matsyendrasana
Supine Spinal Twist or Supta Matsyendrasana is a gentle twist that releases tension in the spine and stretches the hips and lower back. Begin by lying on your back with your legs extended. Bend your right knee and hug it into your chest, then cross it over your body to the left side. Extend your right arm out to the side, palm facing up. Stay in this pose for a few breaths, then switch sides.
Benefits of Supine Spinal Twist:
Supine Spinal Twist helps to release tension in the spine and improve spinal mobility. This pose also stretches the hips and lower back, promoting relaxation and reducing lower back pain.
Tips for Practicing Supine Spinal Twist:
As you twist, focus on keeping both shoulders grounded and your spine long. If your knee doesn’t comfortably reach the ground, you can place a folded blanket or a block underneath for support. Allow your breath to guide you deeper into the twist, finding a gentle stretch without any strain or discomfort.
Conclusion
By incorporating these 15 intermediate yoga poses into your routine, you can elevate your practice and deepen your mind-body connection. Remember to always listen to your body and practice with awareness and respect. Enjoy exploring these poses and discovering new levels of strength, flexibility, and relaxation in your yoga journey!
