Step It Up: Postures & Poses for a 30-Minute Intermediate Yoga Routine

Reaching an intermediate level in yoga does not mean being able or not to perform asanas but being aware of your body and listening to it. One must also develop a meditative state in which the mind focuses only on the posture and accept not being able to perform a full posture because it is not the time. You don't necessarily need to do complicated positions! Instead, it is important to try to be stable and live in the present moment, not to judge oneself and feel the fluid breathing. With these postures and poses you are going to perform a 30 minute intermediate yoga practice that will give you the chance to strengthen your body and even sweat a little! Unroll your mat and let’s begin!

30 minute intermediate yoga

1 - Eagle (Garudasana) 

Start your 30 minute intermediate yoga in Tadasana, mountain pose, standing with legs slightly open and arms along the body.

Inhale and, exhaling, bend your knees slightly and shift your body weight to the left.

Inhale and exhale, raise your right leg looking for balance. Cross the right leg behind the left at the calf.

To maintain balance, focus on your breathing and fix a point in front of you.

The back must be straight.

As you inhale and exhale, fold your arms in front of your chest with your palms facing in front of you and interlace your hands until your palms are joined.

Keep your back straight, shoulders straight, and gaze straight ahead.

Hold the position for 15 breaths or until you feel no difficulty in controlling the position.

Get back to mountain pose and repeat on the other side.

2 – Dolphin Pose (Ardha Pincha Mayurasana)

It resembles the position of the inverted V.

Starting on all fours, place your elbows on the ground with your palms facing the mat. Inhale and exhale, raise your pelvis, legs straight, and place your toes on the ground to create a triangle.

Stay in dolphin pose for 5-10 breathing cycles.

Precautions: Avoid this position if you suffer from high blood pressure or have neck problems.

3 – Locust Pose

It’s time to keep going with your 30 minute intermediate yoga routine with locust pose. Lie on the mat on your stomach, with your palms on the ground at chest height. Bend your forearms and bring your elbows up. Keep your forehead on the ground and your legs straight and relaxed.

While inhaling, lift your forehead, chin, shoulders and chest and, contracting your buttocks, at the same time take your legs off the ground with the toes straight.

Keep arching your back for 5 complete breathing cycles.

Exhaling, bring your arms stretched backwards, parallel to the floor. Hold for 5-10 full breaths.

Precautions: this position is not recommended for pregnant women and those with heart problems or suffering from abdominal or inguinal hernia.

4 – Plow pose (Halasana)

Lie on the mat with your legs together and your arms along your body. As you exhale, get into a semi-inverted position by bringing your legs towards the ceiling and supporting your back with your hands. Inhale and exhale, bring your legs straight towards the mat with your torso perpendicular to 90 degrees.

Place your toes on the ground. Inhale and, exhaling, bring your arms forward with the palms of your hands on the ground. Hold the position for as long as you can looking for relaxation.

Return to the starting position slowly, applying force to your hands.

Precautions: it is not recommended for those with back problems and especially for those suffering from neck pain.

5 - Twist lunges (Parivrtta Anjaneyasana)

Start in the downward facing dog (anchor) position. Inhale and, exhaling, bring your right leg between your hands, flexing your right knee to 90 degrees. The knee is above the ankle, the left leg is stretched behind.

Bring your torso forward and rotate outwards. Inhale and exhale, bring the elbow towards the outside of the knee. Join your hands in the prayer position.

Very important: stretch your back, keep your shoulder open and your body well aligned.

Hold for 5-10 breaths.

Slowly return to the starting position and perform on the other side.

Precautions: position not recommended for those with knee and back pain.

6 - The position of the head towards the knee (Janu Sirsasana)

Sit on the mat with your legs extended forward and your back straight. Keep your arms extended along your body with your palms facing down.

Bend the left leg bringing the foot to the level of the right knee or groin if you can. Inhale and extend your arms upward. Exhale and inhale again trying to stretch upwards.

On the exhale, lean forward. Start the movement from your lower back and hips, keeping your spine straight. Grab the shin of the right leg with both hands or, if you can, the ankle or even better the foot.

Finish the asana by bringing the head forward towards the leg. Stay in Janu Sirsasana for 5 to 10 full breaths.

 With time and practice, you will be able to maintain your posture for longer.

Precautions: Avoid if you have knee or back problems.

This 30 minute intermediate yoga routine is exactly what you need if you want to take your yoga practice to the other level but always respecting your limits and using the power of your breath to focus on the performance and let your body strengthening and lengthening! Namaste 

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