{"id":21587,"date":"2021-04-22T21:31:54","date_gmt":"2021-04-22T21:31:54","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=21587"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"intermediate-yoga-poses","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/intermediate-yoga-poses\/","title":{"rendered":"Intermediate Yoga Poses: Putting A Fun Yet Challenging Spin On Your Yoga Routine"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/intermediate-yoga-poses\/#The_Best_Intermediate_Yoga_Poses\" >The Best Intermediate Yoga Poses<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/intermediate-yoga-poses\/#Cobra_Pose\" >Cobra Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/intermediate-yoga-poses\/#Boat_Pose\" >Boat Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/intermediate-yoga-poses\/#Bridge_Pose\" >Bridge Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/intermediate-yoga-poses\/#Upward_Bow_Pose\" >Upward Bow Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/intermediate-yoga-poses\/#Downward_Facing_Dog\" >Downward Facing Dog<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/intermediate-yoga-poses\/#Warrior_II\" >Warrior II<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/intermediate-yoga-poses\/#Triangle_Pose\" >Triangle Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/intermediate-yoga-poses\/#Camel_Pose\" >Camel Pose<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/intermediate-yoga-poses\/#Pro_Tips_When_Doing_the_Intermediate_Yoga_Poses\" >Pro Tips When Doing the Intermediate Yoga Poses<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/intermediate-yoga-poses\/#Seeking_Professional_Advice\" >Seeking Professional Advice<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/intermediate-yoga-poses\/#Getting_Help\" >Getting Help<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/intermediate-yoga-poses\/#Listening_To_Your_Body\" >Listening To Your Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/intermediate-yoga-poses\/#Making_It_A_Practice\" >Making It A Practice<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/intermediate-yoga-poses\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/intermediate-yoga-poses\/#Get_your_personalized\" >Get your personalized<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/intermediate-yoga-poses\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/intermediate-yoga-poses\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">One of the best gifts to humankind, especially when it comes to keeping it zen, is yoga. The serenity, patience, stamina, and health benefits of doing yoga have made this practice pretty common. Typically, when embarking on a yoga journey, you must start at the beginner level before progressing to the intermediate and advanced levels. Congratulations if you have already made it to the intermediate level. In this phase, you will focus on doing intermediate yoga poses that are a little bit more challenging than <a href=\"https:\/\/betterme.world\/articles\/yoga-poses-for-weight-loss\/\">beginner poses<\/a>.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermediate_Yoga_Poses\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">No need to fret! These are not poses you cannot manage. So, don\u2019t knock it till you try it and don\u2019t feel discouraged if your legs feel too shaky or your core is too unstable during the first couple of tries. It\u2019s par for the course. Like the beginner poses, these techniques are pretty straightforward and they work wonders for toning your entire body. Plus, they can be done anywhere, the comfort of your living room counts too!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This article will let you in on the best intermediate yoga poses to do for improved mental and physical health. Feel free to try any of these poses, but only if you get that go-ahead from your doctor or a certified yoga instructor (<a href=\"https:\/\/www.nccih.nih.gov\/health\/yoga-what-you-need-to-know\">3<\/a>).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermediate_Yoga_Poses\"><img decoding=\"async\" class=\"aligncenter wp-image-38652 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5257-1024x576.png\" alt=\"intermediate yoga poses\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5257.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5257-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5257.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5257-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5257.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Best_Intermediate_Yoga_Poses\"><\/span><b>The Best Intermediate Yoga Poses<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yoga offers numerous benefits, and progressing to the intermediate level will only help you reap more of the rewards that yoga practice offers. The recommended techniques in this phase are as intriguing, perhaps even more than those at the beginner level. Here are our recommended intermediate yoga poses to help you create an effective 5 or 10-minute effective <a href=\"https:\/\/betterme.world\/articles\/hot-yoga-weight-loss\/\">yoga workout plan<\/a>:<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermediate_Yoga_Poses\"><img decoding=\"async\" class=\"aligncenter wp-image-38659 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5542-1024x576.png\" alt=\"intermediate yoga poses\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5542.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5542-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5542.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5542-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5542.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cobra_Pose\"><\/span><b>Cobra Pose<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Sanskrit name:<\/b><span style=\"font-weight: 400;\">\u00a0Bhujangasana\u00a0<\/span><\/p>\n<p><b>Benefits:\u00a0<\/b><span style=\"font-weight: 400;\">One of the best yoga poses for intermediate is the cobra pose. The classic cobra yoga pose is best known for its usefulness in toning your lower back<\/span><span style=\"font-weight: 400;\">. However, its benefits go far beyond the physical improvement:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alleviates stomach gas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relieves menstrual cramps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stimulates your throat and thyroid, hence avoiding thyroid conditions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Helps lose belly fat as it targets the abdominal area<\/span><\/li>\n<\/ul>\n<p><b>How to:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your stomach and let your toes point out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your palms on the floor at the sides and next to your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your ab muscles and legs and then slowly and slightly lift your head. Make sure your neck is also gently curled backward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your palms on the floor and then slowly raise your shoulders and upper body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 30 or 60 seconds or a couple of breaths.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release and then slowly lower your body to the floor (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5425577\/\">2<\/a>).<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/yoga-to-lose-weight-in-10-days\/\">Yoga To Lose Weight In 10 Days: Nothing But A Yoga Mat And Your Own Body Weight<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermediate_Yoga_Poses\"><img decoding=\"async\" class=\"aligncenter wp-image-38650 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5539-1024x576.png\" alt=\"intermediate yoga poses\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5539.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5539-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5539.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5539-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5539.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Boat_Pose\"><\/span><b>Boat Pose<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Sanskrit name:<\/b><span style=\"font-weight: 400;\">\u00a0Navasana\u00a0<\/span><\/p>\n<p><b>Benefits:\u00a0<\/b><span style=\"font-weight: 400;\">The boat pose is one of the yoga staples for building a strong core. The move helps in toning your back, arms, and abdomen. It is a great move to perform if you want to strengthen your core muscles<\/span><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><b>How to: <\/b><span style=\"font-weight: 400;\">Note that the boat pose can be a complicated posture to master, even for individuals in the advanced yoga level. To safely and effectively master this pose, make sure you follow the following steps to the latter:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on the floor in a sitting position with your legs stretched in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your hands should be on the floor, with your palms down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start to lean back slowly. Make sure you tighten your core, tuck in your chin, and keep your back straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">After that, bend your knees and then lift them off the floor. If not, you can stretch your legs out and point your feet, such that your body forms a V shape.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch your arms out and let them align with your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your palms must be facing each other and fingers fully extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take three to five deep breaths or hold this position for 30 to 60 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly bring your arms and legs down. Make sure you drop your head first before releasing.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermediate_Yoga_Poses\"><img decoding=\"async\" class=\"aligncenter wp-image-38657 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5545-1024x576.png\" alt=\"intermediate yoga poses\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5545.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5545-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5545.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5545-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5545.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bridge_Pose\"><\/span><b>Bridge Pose<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Sanskrit name:<\/b><span style=\"font-weight: 400;\">\u00a0Setu Bandha Sarvangasana<\/span><\/p>\n<p><b>Benefits:\u00a0<\/b><span style=\"font-weight: 400;\">The Bridge Pose is one of the best intermediate flow <a href=\"https:\/\/betterme.world\/articles\/power-yoga-calories-burned\/\">yoga<\/a> poses to do to strengthen your back. It also helps stretch your chest, hips, spine, and neck. Doing the Bridge Pose may also help you alleviate stress and improve thyroid health<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><b>How to:\u00a0<\/b><span style=\"font-weight: 400;\">You can easily do this pose at home by following these steps<\/span><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on a mat with your back pressed on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Draw in your feet towards your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Align your feet and knees with your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your arms by your sides and then press your palms into the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your hips as high as possible or until you are comfortable. If this proves challenging for you, place your palms on your lower back for added support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuck in your chin into your chest and then take three deep breaths.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return your arms to your sides on the floor and slowly lower your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermediate_Yoga_Poses\"><img decoding=\"async\" class=\"aligncenter wp-image-38654 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4172-1024x576.png\" alt=\"intermediate yoga poses\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4172.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4172-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4172.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4172.png 1536w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Upward_Bow_Pose\"><\/span><b>Upward Bow Pose<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Sanskrit name:<\/b><span style=\"font-weight: 400;\">\u00a0Urdhva Dhanurasana<\/span><\/p>\n<p><b>Benefits:\u00a0<\/b><span style=\"font-weight: 400;\">Some people may refer to this pose as the Wheel Pose. Regardless of how you call it, the fact remains that this yoga technique can help in the following ways<\/span><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretching your lungs and chest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strengthening your spine, arms, and legs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stimulating your thyroid and pituitary glands<\/span><\/li>\n<\/ul>\n<p><b>How to:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie down on a mat facing toward the ceiling. Bend your knees and then bring them close to your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your hands close to your head. Make sure the fingers are pointing towards your shoulders and that your elbows are pointing up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your feet on the mat, breathe out, and lift your butt and tailbone from the floor. Make sure your thighs and inner feet are parallel.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press into your feet and hands and lift onto your head\u2019s crown.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press further into your hands and feet while breathing out, and then lift your head entirely from the floor. Your arms should be straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spread your shoulder blades and let your head hang loosely.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe deeply and maintain this position for 5 to 10 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly release from this stance by bending your arms and bringing your butt and tailbone to the floor.<\/span><\/li>\n<\/ol>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 the BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermediate_Yoga_Poses\">Improve your body<\/a> and revamp your life with us!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermediate_Yoga_Poses\"><img decoding=\"async\" class=\"aligncenter wp-image-38651 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5283-1024x576.png\" alt=\"intermediate yoga poses\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5283.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5283-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5283.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5283-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5283.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Downward_Facing_Dog\"><\/span><b>Downward Facing Dog<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Sanskrit name:<\/b><span style=\"font-weight: 400;\">\u00a0Adho Mukha Svanasana<\/span><\/p>\n<p><b>Benefits:\u00a0<\/b><span style=\"font-weight: 400;\">This classic <a href=\"https:\/\/betterme.world\/articles\/what-to-eat-before-yoga\/\">yoga<\/a> technique works your upper body and gives your arms, legs, chest, and back muscles a good stretch<\/span><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><b>How to:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get on your fours, with your toes turned under, and knees below your hips. Your hands must be stretched in front of your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe out and fully straighten your legs. Let your heels pop up from the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your butt and push your heels towards the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lightly press your hands on the mat and then straighten your arms as you draw your shoulder blades down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax your head and try to keep it between your upper arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 1 to 3 minutes.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Warrior_II\"><\/span><b>Warrior II<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Sanskrit name:<\/b><span style=\"font-weight: 400;\">\u00a0Virabhadrasana II<\/span><\/p>\n<p><b>Benefits:\u00a0<\/b><span style=\"font-weight: 400;\">This standing <a href=\"https:\/\/betterme.world\/articles\/is-yoga-or-pilates-better-for-weight-loss\/\">technique<\/a> is more challenging than you think. It works your arms and legs, which in turn helps in boosting your stamina<\/span><span style=\"font-weight: 400;\">. It is also an excellent technique to do when you need to get your zen on.<\/span><\/p>\n<p><b>How to:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by spreading your legs out, about 3 or 4 feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your arms out and to the sides, with your palms facing down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turn your left foot out at a 90-degree angle and maintain your right foot slightly to the right.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your left leg to a 90-degree angle and make sure your knee is over your ankle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the outside of your right heel on the floor and fully stretch your arms away. Remember to keep your torso centered.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tilt your head to the left and try to look past your fingers.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain this position for 30 or 60 seconds before switching sides.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermediate_Yoga_Poses\"><img decoding=\"async\" class=\"aligncenter wp-image-38658 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5543-1024x576.png\" alt=\"intermediate yoga poses\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5543.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5543-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5543.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5543.png 1536w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Triangle_Pose\"><\/span><b>Triangle Pose<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Sanskrit name:<\/b><span style=\"font-weight: 400;\">\u00a0Trikonasana<\/span><\/p>\n<p><b>Benefits:\u00a0<\/b><span style=\"font-weight: 400;\">The Triangle Pose is very beneficial in fighting stiffness<\/span><span style=\"font-weight: 400;\">. It will help you work on your tight muscles and stretch your hamstrings and inner thighs. You can also do this <a href=\"https:\/\/betterme.world\/articles\/yoga-before-or-after-workout\/\">yoga<\/a> technique if you want to improve your balance.\u00a0<\/span><\/p>\n<p><b>How to:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright with your feet 3 or 4 feet apart. Shift your right heel out such that your toes are slightly pointing inwards.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turn your left foot out and at a 90-degree angle. Let your left heel align with the arch of your right foot. Keep both legs straight and pressed on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your arms until they reach a T shoulder height. Reach forward using your front arm. When you cannot stretch your arm anymore, hinge to your front hip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly bring the front arm down toward your shin or to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your arm and back and spread your fingers. Take your gaze to the ground or up towards the ceiling.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermediate_Yoga_Poses\"><img decoding=\"async\" class=\"aligncenter wp-image-38656 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5546-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5546.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5546-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5546.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5546-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5546.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Camel_Pose\"><\/span><b>Camel Pose<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Sanskrit name:<\/b><span style=\"font-weight: 400;\">\u00a0Ustrasana<\/span><\/p>\n<p><b>Benefits:\u00a0<\/b><span style=\"font-weight: 400;\">This yoga technique is one of the best exercises to stretch and strengthen your back muscles<\/span><span style=\"font-weight: 400;\">. Since it also stretches the front part of your body, it helps in blasting fat around your abdomen.\u00a0\u00a0<\/span><\/p>\n<p><b>How to:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a kneeling position with your shins hip-width apart. Your arms should be resting by your sides or on your hips. Make sure you are pressing on the ground by the tops of your feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe in, and then slowly press down into your shins. Stretch your spine and on your exhale, extend your arms back toward your heels. It will make your chest lift towards the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure your arms are fully extended to give your shoulders a proper stretch.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this for some seconds before returning to the initial position.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/yoga-after-eating\/\">Yoga After Eating: Simple Asanas To Do After Overeating<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermediate_Yoga_Poses\"><img decoding=\"async\" class=\"aligncenter wp-image-38660 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5541-1024x576.png\" alt=\"intermediate yoga poses\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5541.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5541-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5541.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5541.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pro_Tips_When_Doing_the_Intermediate_Yoga_Poses\"><\/span><b>Pro Tips When Doing the Intermediate Yoga Poses<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before you roll out your yoga mat to do these exercises, there are specific tips you need to keep in mind. These yogi tips can be a life changer as they can make these techniques more fun and straightforward. They are as follows:<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Seeking_Professional_Advice\"><\/span><b>Seeking Professional Advice<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Before attempting to do yoga poses, it is essential to seek professional advice for the beginner, intermediate, or advanced levels. Check in a fitness coach to help assess if you are fit to switch from good beginner to intermediate <a href=\"https:\/\/betterme.world\/articles\/tabata-yoga\/\">yoga poses<\/a>.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Getting_Help\"><\/span><b>Getting Help<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Before you start doing these yoga techniques at home and alone, first do them in the presence of a yogi or instructor. They will guide you on safely performing these techniques and minimizing the risks of either strains or sprains (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/\">1<\/a>).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Listening_To_Your_Body\"><\/span><b>Listening To Your Body<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You need to be present when you are doing these exercises and pay close attention to your body. Notice how your body is reacting to each of the above poses. If you sustain any injury or pain when doing these poses, make sure you get immediate medical attention<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermediate_Yoga_Poses\"><img decoding=\"async\" class=\"aligncenter wp-image-38661 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5540-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5540.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5540-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5540.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5540.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Making_It_A_Practice\"><\/span><b>Making It A Practice<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To reap the benefits associated with these yoga poses, you have to build a regular yoga practice. However, it is not only about doing these poses regularly but also correctly. So, work on learning the correct forms and then eventually making yoga a habit.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are numerous intermediate yoga poses you can choose from. However, most yogis specify a selected few to make any yoga workout complete out of all these. These include the cobra, downward-facing dog, upward bow, boat, bridge, warrior II, triangle, and camel pose.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The following techniques target different body areas but help in toning your entire body. Similarly, they also help you reap other health benefits, including improved thyroid health, weight loss, reduced stomach gas, and relieved menstrual cramps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember to start by learning the correct way of doing these poses if you want to reap these gains. The idea is to do them correctly to reduce any injury risk and increase their associated benefits. Remember to listen to your body and stop doing these poses if you injure yourself or report any pain.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermediate_Yoga_Poses\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermediate_Yoga_Poses\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><iframe title=\"Chair Yoga Poses\" width=\"770\" height=\"578\" src=\"https:\/\/www.youtube.com\/embed\/RKV47qk2boo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for decision-making. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/\"><span style=\"font-weight: 400;\">Exploring the therapeutic effects of yoga and its ability to increase quality of life<\/span><\/a><span style=\"font-weight: 400;\"> (2011, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5425577\/\"><span style=\"font-weight: 400;\">Yoga Poses Increase Subjective Energy and State Self-Esteem in Comparison to \u2018Power Poses\u2019<\/span><\/a><span style=\"font-weight: 400;\"> (2017, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.nccih.nih.gov\/health\/yoga-what-you-need-to-know\">Yoga: What You Need To Know<\/a> (2021, nccih.nih.gov)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>One of the best gifts to humankind, especially when it comes to keeping it zen, is yoga. The serenity, patience, stamina, and health benefits of doing yoga have made this practice pretty common. Typically, when embarking on a yoga journey, you must start at the beginner level before progressing to the intermediate and advanced levels. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":38653,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[52],"tags":[],"coauthors":[114],"class_list":["post-21587","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Intermediate Yoga Poses: Putting A Fun Yet Challenging Spin On Your Yoga Routine - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you looking for effective intermediate yoga poses? Check out our recommended techniques to help you gain the most from your yogic path.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Intermediate Yoga Poses: Putting A Fun Yet Challenging Spin On Your Yoga Routine\" \/>\n<meta property=\"og:description\" content=\"Are you looking for effective intermediate yoga poses? Check out our recommended techniques to help you gain the most from your yogic path.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/intermediate-yoga-poses\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5538.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1229\" \/>\n\t<meta property=\"og:image:height\" content=\"692\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"R. Mogeni\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"R. Mogeni\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/intermediate-yoga-poses\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/intermediate-yoga-poses\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"Intermediate Yoga Poses: Putting A Fun Yet Challenging Spin On Your Yoga Routine\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/intermediate-yoga-poses\/\"},\"wordCount\":2196,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/intermediate-yoga-poses\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5538.png\",\"articleSection\":[\"Yoga\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">One of the best gifts to humankind, especially when it comes to keeping it zen, is yoga. The serenity, patience, stamina, and health benefits of doing yoga have made this practice pretty common. Typically, when embarking on a yoga journey, you must start at the beginner level before progressing to the intermediate and advanced levels. Congratulations if you have already made it to the intermediate level. In this phase, you will focus on doing intermediate yoga poses that are a little bit more challenging than <a href=\\\"https:\/\/betterme.world\/articles\/yoga-poses-for-weight-loss\/\\\">beginner poses<\/a>.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">No need to fret! These are not poses you cannot manage. So, don\u2019t knock it till you try it and don\u2019t feel discouraged if your legs feel too shaky or your core is too unstable during the first couple of tries. It\u2019s par for the course. Like the beginner poses, these techniques are pretty straightforward and they work wonders for toning your entire body. Plus, they can be done anywhere, the comfort of your living room counts too!<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This article will let you in on the best intermediate yoga poses to do for improved mental and physical health. Feel free to try any of these poses, but only if you get that go-ahead from your doctor or a certified yoga instructor (<a href=\\\"https:\/\/www.nccih.nih.gov\/health\/yoga-what-you-need-to-know\\\">3<\/a>).<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermediate_Yoga_Poses\\\"><img class=\\\"aligncenter wp-image-38652 size-large\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5257-1024x576.png\\\" alt=\\\"intermediate yoga poses\\\" width=\\\"770\\\" height=\\\"433\\\" \/><\/a>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>The Best Intermediate Yoga Poses<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Yoga offers numerous benefits, and progres ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/intermediate-yoga-poses\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/intermediate-yoga-poses\/\",\"name\":\"Intermediate Yoga Poses: Putting A Fun Yet Challenging Spin On Your Yoga Routine - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/intermediate-yoga-poses\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/intermediate-yoga-poses\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5538.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are you looking for effective intermediate yoga poses? 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Mogeni","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/intermediate-yoga-poses\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/intermediate-yoga-poses\/"},"author":{"name":"BetterMe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360"},"headline":"Intermediate Yoga Poses: Putting A Fun Yet Challenging Spin On Your Yoga Routine","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/intermediate-yoga-poses\/"},"wordCount":2196,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/intermediate-yoga-poses\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5538.png","articleSection":["Yoga"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">One of the best gifts to humankind, especially when it comes to keeping it zen, is yoga. 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Plus, they can be done anywhere, the comfort of your living room counts too!<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This article will let you in on the best intermediate yoga poses to do for improved mental and physical health. Feel free to try any of these poses, but only if you get that go-ahead from your doctor or a certified yoga instructor (<a href=\"https:\/\/www.nccih.nih.gov\/health\/yoga-what-you-need-to-know\">3<\/a>).<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermediate_Yoga_Poses\"><img class=\"aligncenter wp-image-38652 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5257-1024x576.png\" alt=\"intermediate yoga poses\" width=\"770\" height=\"433\" \/><\/a>\r\n<h2 style=\"text-align: center;\"><b>The Best Intermediate Yoga Poses<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Yoga offers numerous benefits, and progres ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/intermediate-yoga-poses\/","url":"https:\/\/dev.betterme.world\/articles\/intermediate-yoga-poses\/","name":"Intermediate Yoga Poses: Putting A Fun Yet Challenging Spin On Your Yoga Routine - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/intermediate-yoga-poses\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/intermediate-yoga-poses\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5538.png","dateModified":"2024-12-16T08:35:01+00:00","description":"Are you looking for effective intermediate yoga poses? 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