Intermediate Yoga Poses

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Yoga postures, or asanas, vary in degree of problem from novice to advanced. Intermediate yoga postures develop on the essentials and encourage specialists to grow into standing postures, inversions, arm balances and back bends.

Standing Balance Poses

Standing positions become more intense as yoga students begin to grow a greater sense of balance. This requires higher strength, adaptability and focus. Standing balance postures, consisting of warrior III, half moon and eagle present, can help students cultivate a sense of balance and stability from the ground up. Due to the fact that these poses rely heavily on the support of the lower body– legs and feet– it’s necessary to have a strong understanding of basic positions that urge stretching around the hips, quads, calves and ankles.


In the simplest sense, inversions are the reverse of standing balance presents, needing higher upper-body strength, support and balance. Restorative or intense, all inversions are said to support the cardiovascular, lymphatic, stressed and endocrine systems. Intermediate inversions consist of handstand, lower arm stand and headstand. The very best means to discover and exercise advanced inversions is with the support of a trained educator and a wall. Making use of a wall to grow into an inversion practice will provide wellness and support.

Arm Balance Poses

Arm balance poses motivate yoga professionals to establish a sense of core and upper-body strength. Like inversions, these postures must be practiced with the assistance and support of a professional yoga instructor. The most basic arm balance is plank pose, which is typically presented in a vinyasa course where students are urged to move fluidly from one posture to the next. From there, intermediate poses include four-limbed staff present, which resembles a push-up, crow present and side plank posture.


Backbends require adaptability in the spine and a capacity to open the chest. Also called heart-openers, these postures focus on both the front and back of the upper body. All back-bending postures are intermediate or innovative unless practiced in a restorative manner with the support of props. As such, these poses are best exercised under the guidance of a yoga educator. Intermediate backbends consist of bow, camel, cobra and bridge positions.